It’s called Indoor Track because we compete indoors, but
Northside distance runners will train outdoors. We ignore low temperatures. Running through the cold weather will build your strength, improve your energy level, and guarantee that you'll be in better shape for the outdoor track season. Follow these tips to run safely and comfortably through wintry weather:
Protect Yourself
On cold days, you'll lose a reported 40 percent of your heat from your head, so keep it covered. You also want to protect your skin from the cold and wind, and also prevent frostbite and chapping. Here's what you'll need for your head and neck:
 Thermal hat: A fleece or wool hat is perfect for keeping your head warm during winter runs. You can easily tuck it into your pants if you feel like you're starting to overheat.
 Chapstick/Vaseline: Protect your lips from chapping with some Chapstick or Vaseline. You can also use the
Vaseline on your nose and cheeks (or anywhere else on your face) to prevent windburn and chapping.
 Gloves: Mittens are preferable to gloves since mittens keep your fingers together, providing greater warmth, than fingers in gloves. If you don’t have mittens, pull a pair of sweat socks over your hands. Works like a charm in winter weather.
 Sweat Pants : The snugger the fit around the legs, the better.
Dress in Layers
The key to winter running dressing, especially with your upper body, is layering. Layers trap body heat and allow sweat to move through the layers of clothing.
 Start with a base layer of synthetic material that wicks sweat from your body. Avoid cotton because it holds the moisture and will keep you wet.
 Your middle layer, which is needed for very cold weather (below 25 degrees), should be an insulating material, such as fleece. This layer must continue wicking moisture away from the skin. It should have

the perfect balance of trapping some air to keep your warm, yet release enough vapor or heat to avoid overheating.
 Your wind- and water-proof outer layer should protect you against wind and moisture (rain, sleet, snow), but at the same time allow both heat and moisture to escape to prevent both overheating and chilling. It's a good idea to wear a jacket with a zipper for this layer, so that you can regulate your temperature by zipping it up and down.
Avoid Overdressing
You're going to warm up once you get moving, so you should feel a little bit chilly when you start your run. A good rule of thumb: Dress as if it's 20 degrees warmer outside than it really is.

Shoes
Your feet stay pretty warm, as long as you keep them moving and dry. Try to avoid puddles, slush, and snow. Look for a running shoe with as little mesh as possible, since that's where the water will seep through to your feet.
Pay Attention to Temperature and Wind Chill
If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body. If the temperature dips below zero or the wind chill is below minus 20, go to the weight room.
Don't Stay in Wet Clothes
If you get wet from rain, snow, or sweat in cold temperatures, you're at an increased risk for hypothermia, a lowering of your body temperature. If you're wet, change your clothes and get to warm shelter as quickly as possible.
Stay Hydrated
Despite the cold weather, you'll still heat up and lose fluids through sweat. Cold air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or a sports drink before, during, and after your run.
Take It Easy When It's Frigid.
You're at greater risk for a pulled muscle when running in the cold, so warm up slowly and run easy on very cold days.
Save your tough workouts for milder days or indoors.
Be Visible
We’ll end January and February runs at dusk. Keep an eye out for drivers who might not see you, and wear reflective gear and light-colored clothing. Dress in bright colors if you're running in the snow.
Run Into the Wind First
If you head out into the wind, it will be at your back at the end of your workout, when you're sweaty and could catch a chill.