Winter runners should use caution

January seems like a long winter month. It's still dark when you leave for work and dark when you get home. It's cold. It's slippery. And as the dark days of winter continue, it's easy to maintain a couch-potato status. Getting motivated to walk or run in the dark chill of early morning or evening is a challenge. But with the right gear and a positive attitude you can get out on the road and begin regaining your warm weather fitness. A jog or walk under a wide expanse of twinkling stars or even the northern lights provides the perfect backdrop to the beginning or end of your day.

First, a couple of cold weather myths exposed in the December 2002 issue of "Runners World Magazine:"

Myth: You'll freeze your lungs.

Fact: There is no evidence that running in cold weather, even extreme cold, will freeze your lungs. If the cold air hurts your throat, breathe through a bandana or cold weather face mask.

Myth: You'll burn more calories when you run in the cold.

Fact: If you run continuously, you burn approximately 100-120 calories per mile. The air temperature doesn't change that significantly.

Now get ready to hit the road. Walking and running are terrific cross-training tools for other activities such as skiing, so on days (or weeks) that Mother Nature doesn't provide enough snow put on your shoes and head outside anyway.

Whether you run or walk, dress appropriately. Wear gloves, a hat or headband, and layers that allow your body to wick sweat away from your skin so you don't get chilled. Take a little extra time to warm up indoors. Try some low-impact moves -- such as walking back and forth, bringing your knees to your chest and swinging your arms or riding a stationary bike. If you prefer to warm up outdoors, start by walking and then alternate walking and jogging for a few minutes. Cold reduces the flexibility of muscles and tendons so a warm-up is crucial to prevent injury.

As you move into your regular workout keep in mind that you may have to adjust your stride or pace depending on the road conditions. If the pavement is slick due to snow or ice use a shorter stride, which will give you more stability. This applies to both walkers and runners. Also, don't neglect to stay hydrated. The colder weather will often dampen signals that you are thirsty -- but winter exercise can lead to dehydration.

Exercise, of any type, should reduce stress. However, running or walking on the road in the dark can make the basic joy of being outdoors a trial. Become a road warrior! Simple rules of the road can keep active pedestrians safe and drivers in a good mood.

For the runner or walker out in the dark with no sidewalk:

Always run or walk facing traffic. This is a cardinal rule in daylight or dark.

Wear light-colored or reflective clothing. Reflective vests are inexpensive and don't restrict movement.

Carry a small flashlight that is turned on when a car approaches. This helps alert the driver and let's you see the side of the road in the glare of oncoming headlights.

Run as close to the edge of the road as possible.

Don't wear headphones. Be aware of your surroundings.

For the driver who comes across someone jogging or walking on the road:

Pay attention to activity on the side of the road.

Slow down and ease your car to the centerline.

Once a person has been sighted on the road, turn off your high beams until you have passed.

Use these last few weeks of shorter days to lay a foundation for fitness that you can draw on the rest of the year. While some people come up with excuses for not getting outside (too dark, too slippery, too cold), you have an opportunity to get an edge and be ready for your active warmer weather pursuits.

On a personal note, I am a pre-dawn runner, and a driver who utilizes all the safety rules noted above. I want to thank all the drivers who give me a wide berth as I slog (slow jog) along my route and especially thank the school bus driver who always says "Good Morning" over his loud speaker. It always makes me smile and remember what makes the Valley a terrific place to live.

Anya Petersen-Frey lives in Wasilla and writes business and fitness articles for Frontiersman.