Have The Right Equipment

Spring/Summer running or hiking is usually fairly straightforward. You must own the proper footwear and light, wicking clothing to avoid heat exhaustion when temperatures rise. In the winter, this gets a little more complicated. Besides the appropriate footwear, you should consider other apparatus that can assist in avoiding slips on wet pavement or provides traction if icy conditions suddenly arise. Depending on your area, trail running shoes with traction, microspikes, and crampons may be necessary. If you are as far north as the Adirondacks in New York State, it is wise to check with The Adirondack Mountain Club and local news to keep up to date on conditions and advice. Generally, if there are more than 8 inches of fresh snow in any high-peak areas, you will need snowshoes or other apparatus to keep you safe. Any mountain climbing in the winter should be done only with prior experience, and toting along crampons, water, headlamps (in case your route is longer then expected and you hit dusk), and plenty of wicking layers. Synthetic wicking layers, merino wool socks, water, sunglasses, warm hats, and energy bars are essential items. Be aware: the equipment and clothing items made of merino wool, are not cheap. It's wise to plan ahead and prepare for the season months in advance, to collect what you need before you're ready to get started.

Also, cold weather can trick your body into thinking it’s performing without any pain so it’s imperative to get training and learn the physical signs of frostbite and hypothermia. Reaching out to local outfitters (or experienced guides) is necessary to learn new areas and glean solid advice. Have the knowledgeable outfitter staff check to make sure your equipment is right for you too. If you are ever in any doubt whether your equipment, skills or fitness level are up to the conditions, it wise to sit it out. For more information and resources take a look at the following links:

The Adirondack Mountain Club: www.adk.org

ADK has excellent skills training in person and online, check out their you tube videos like this one below:

REI: www.rei.com

Also, Check out REI'S Avalanche Safety tips that can be read here: https://www.rei.com/learn/expert-advice/avalanche-safety-for-snowshoers.html

Eastern Mountain Sports: www.ems.com

Eastern Mountain Sports has great gear guides and safety lessons. Check out their standard winter Safety kit here: https://www.rei.com/learn/expert-advice/avalanche-safety-for-snowshoers.html

Be Sure to Stretch and Warm Up

Icy weather equates to stiff joints even in the most active among us. Stiff joints can make an outing uncomfortable and not worth the effort. Before you give up, remember that the best preparation for winter outdoor exercise starts in the fall. If you stay limber and keep moving, chances are you’ll be more agile in the winter even if you do stiffen a bit. Remember, the best cure is to keep moving!

See Your Doctor Before the Winter Season Starts

If you have any injury or strain that needs correction, you should not participate in outdoor winter sports. See your doctor first. Winter sports are generally dangerous at the best of times. Winter season has so many variables that a slight injury cannot be ignored the way you might put it off at other times of the year. If this season isn’t going to work for you, spend the season correcting your injury with physical therapy and come back stronger next year. When you are out in snow and ice, moving at any speed, there are too many cognitive calculations to juggle an injury too. Get help and get stronger, ASAP.

Go with experienced friends

It is not wise to take part in many winter sports alone. Many do trail run alone in the winter but, again – take precautions and consider your experience level and knowledge of the area. Use emergency notification features offered by apps like Strava so your loved ones know where you are and when you’ll be back. Be aware of sunset times before you go and have lights and reflectors on you at all times in case dusk comes earlier than expected. Stay within distances you are comfortable too. Thinking ahead saves lives.