"If you wait for perfect conditions, you'll never get anything done." We're not sure who said that, but we'd like to thank them for giving us the motivation to lace up when it's below 30 degrees outside! Running in the cold can be challenging, but knowing how to dress properly will make a world of difference. Here's the gear you need to stay safe, warm and happy on your winter runs:

1. Layer Up. When it's freezing outside, layers are your best friend. Ladies, start with a supportive, moisture-wicking sports bra (please be sure to be fitted for your correct size). Add a base layer made of polyester or wool. Avoid cotton at all costs. Moisture builds up and holds onto cotton making you cold and causing chaffing. Opt for cold-weather leggings or pants that hold onto body heat. Finish with a reflective, wind-proof light jacket, moisture-wicking hat and gloves.

2. Happy Feet. Please be sure to be fitted in the proper running shoe and stick to moisture-wicking running socks that keep your feet warm and dry. This will help you avoid injury, blisters and other unpleasantries.

3. Be Seen. If you're walking or running early in the morning or late in the afternoon/evening, it's dark this time of year. Much of the cold-weather gear has built in reflectivity making it easy to be seen. Another option is to purchase inexpensive blinking lights that you can clip anywhere (hat, jacket, belt, etc.). Whichever option you choose, please be sure you can be seen and be safe!

4. Stay Hydrated. It's surprisingly easy to get dehydrated this time of year. Although you may feel less thirsty, your sweat rate doesn't change just because the temperature has dropped. Be sure to keep water with you at all times.  A general rule of thumb is to have 6 ounces of liquid for every 20 minutes of exercise.    
If you have any questions, please feel free to stop by one of the five Charm City Run locations in Maryland! We're always happy to help.

Charm City Run is a Running & Walking Specialty company that is committed to fitting every customer in the "right" shoe. We have 5 retail store locations around Maryland, and have recently opened an all-women's athletic casual wear boutique, VITA, in Belvedere Square. If you are training for your next event or just looking for something comfortable to wear day-to-day, stop in and check us out! For  more information, visit charmcityrun.com.