Sure, it may be cold outside, but there’s no reason you have to press pause on the pavement pounding just because it’s winter.

Need a little convincing? Just tune in to Women’s Health’s Runner’s Alliance workshop on Winter Running, led by moderator and senior health editor Kristin Canning. Expert panelists included:

• Jay Ell Alexander, owner and CEO of the national running organization Black Girls RUN!
• Claire Green, three-time All-American collegiate and HOKA One One Aggies pro distance runner
• Rahaf Khatib, stay-at-home mom of 3, 11x marathoner, 25x half marathoner, 2x sprint triathlete, and coach of Girls on the Run Michigan
• Stacy T. Sims, Ph.D., applied researcher, innovator, and entrepreneur in human performance, focusing on sex differences in training, nutrition, and environmental conditions

They all shared tips to help you make your winter runs safe and fun even when the mercury drops. Here’s a sneak peek at some of their best advice:

• Drink plenty of water. Your body is still losing water even without that sweat-inducing summer heat, so be sure to stay hydrated, Sims advised.
• Layer up with merino wool-based clothing to hold in heat and keep your bod cozy, Sims added. You should also be sure to avoid long stops mid-run that may make your body temp plummet. Women, specifically, are more prone to catching a chill post-workout and during lengthy rest breaks, Sims said.
• Consider adding a pair of spikes for traction or diverting your path to grassy areas that may be less slippery, Sims added.
• Find an accountability partner to to be your virtual run buddy and ensure you get out the door, Alexander advised.

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