For those of you braving the polar vortex to continue running in the winter, here are some helpful tips to avoid injury.

Easy does it:  If you haven't been running in a while, remember to gradually increase your intensity and mileage.  If you are just starting, begin with walking, then move to jogging and running if you desire.

Shoe choice is key:  Try running sneakers with weather resistant materials.  Also, be sure to replace your sneakers about every 300 miles.

Warm up:  Make sure you do some type of warm up to get your blood flowing.  If possible, do your warm up exercises indoors before heading out to the cold. Flexibility training will also help to keep you injury free.  

Dress appropriately: Try and dress for 15 to 20 degrees warmer than it actually is to avoid excess perspiration.

Foot pain is NOT normal: If you experience any persistent or severe pain, contact a podiatrist for evaluation.  Jogging should not hurt.

For more tips, check out the full article at:

womensrunningcompetitor.com