Robert Royse laced his tennis shoes and pulled his stocking cap past his earlobes. Maybe he looked at the clock. Maybe not. He runs in the dark every morning. What does it matter if it's one or two hours before sun-up?

This morning, snow fell lightly as Royse started pounding steadily around the Garden Creek loop. No problem. He'd run in much worse. He'd earned his "crazy runner" status.

As he neared the top of the loop, the snow thickened and the wind blew harder. By the top, the snow wasn't falling. It was flying sideways, pelting Royse's face.

So he did what any adept runner would do: ran backwards all the way home. He dived into the ditch when drivers, who also had no visibility, unknowingly pitted their car against Royse in a game of chicken.

Outdoor exercise in winter can be tricky. Although Royse got caught in a particularly feisty swing in the weather, all Wyoming joggers and walkers face cold, snow, ice and wind in their workouts.

Royse is a physical therapist at North Platte Physical Therapy who usually runs 60 miles a week. He and several other Casper Windy City Striders offer these winter safety tips for those facing the elements.

"We've run below zero a number of times," Jeff Carroll said. "Below zero is not a problem."

Besides, as Striders Scott Bergey and Bill Grigg emphatically agree: "Treadmills suck!"

1. Manage moisture. Staying warm in below freezing temperatures is a lot more difficult when skin is wet, said Strider Becky Sondag. Rain, sweat and snow are bound to soak in after even a short time outside.

Use winter running shoes that repel water and are less vented than the barely-there summer shoes, Sondag said.

"Moisture management clothing is essential," Royse said. Definitely don't wear cotton because it's like a sponge.

Wear multiple layers of moisture wicking material, such as Gore-Tex. The more layers, the drier and warmer runners stay, said Carroll. By multiple, these runners mean every piece of clothing touching any part of the body, not just a fleece jacket. Hit the sporting goods store for boxers, briefs, base layers, shorts, shirts and jackets. Don't forget a stocking cap, sunglasses and a wind-proof outer layer that fits snugly. No giant wind parkas that act like a parachute, Royse said. Remember that jogging is free, so it's worth it to buy high quality gear.

"If you're uncomfortable," Royse said, "you're not going to go out and run."

2. Practice decent exposure. Windy City Strider Doug White advised keeping as much exposed skin covered as possible.

Several Striders own a balaclava - or two or three - to protect their face and neck from the ever-present, snow-and-dirt-propelling Wyoming wind. Or perhaps they just secretly enjoy facing the sunless morning looking like a ninja. Either way, using the balaclava to cover the entire head, leaving only the eyes exposed if desired, is smart.

If balaclavas feel too restrictive, there are other options for protecting the skin on those below zero days. Cindy Parrish rubs a thin layer of Vaseline on her face. She even greases her nostrils a bit because a cold-burned nose is painful, she said.

3. Take baby steps. People may admire those "crazies" striding through whiteouts, but aspiring runners shouldn't attempt an 8 degree, 5-mile their first time out.

"Don't just dive into running at 10 below zero," Bergey said. Work into it. Do short jaunts at 30 degrees, then 20, 10 and zero. Driven doesn't mean stupid.

Even though Royse has run the "Super Bowl of marathons" in Boston with 20,000 competitors and 1.5 million screaming spectators, he still takes baby steps every times he sets out. When it's cold out, muscles have to be warmed up and pliable or they will get really sore, he said. Contrary to popular opinion, stretching is not the best warm-up. He recommends active warm-ups because they get blood flowing and muscles moving. Do deep squats and walking lunges. Or, he said, jog the first one or two miles very slowly, build up a light sweat, and then increase speed.

After the workout is the best time to stretch, Royse said.

4. Light up your life. At 5 a.m. people drive fast, Royse said. At 6 p.m. people drive fast. They don't look for runners in sleek, black tights striding through the blizzard they are trying to escape. Black is cool and all, but it is better to be alive and eye-catchingly bright.

"Do the night-life color," Royse said. Neon yellow is a great way to be seen in unlit areas. Even in lit areas, Royse said, make sure clothing has reflective stripes on it. Wear a headlamp to light the path and alert oncoming traffic that there is a runner on the road.

Precautions taken, go ahead and run in the dark. Bill Grigg once saw a meteor shower when he was running at 5 a.m.

"It's the best time to run," he said, "because everyone else is sleeping and you get those meteor showers all to yourself."

5. Stride. Don't slide. The main risk of injury when running or walking in the winter is slipping on ice, Royse said.

With Wyoming's alternately snowy and sunny weather, slush is common. When snow melts then freezes, Sondag said, that's when her sport is most dangerous. She recently took a spill on some ice and now has to wear a knee brace.

When it's icy, Royse said, slow down and choose well lit areas so the ice can at least be seen. Some runners use specially made cleats for better traction. The innovative and frugal simply attach sheet metal screws to their shoe bottoms, Royse said.

6. Grab a partner. Tomi Cox runs with her friends Morgen and Shaw-doe every morning.

"They are my exercise machines with fur," she said of her German Shepherd and Border Collie. "Take dogs out once and they won't let you forget it. They'll get you up every morning. It's better to get up and go out and get it over with."

If dogs aren't an option, grab a friend, a spouse or a child. Running or walking with someone offers motivation and accountability.

Join the Casper Windy City Striders or a running club in the area, every Strider said. They aren't elite running clubs. Some members may be marathon runners, but others just want to be outside doing something good for their body.

Wherever the trail leads, and whoever jogs along, remember one more tip from Grigg: "Always run into the wind and uphill first."

*For more information about the Casper Windy City Striders, call Dawn Easton at 577-4974, or visit www.windycitystriders.com

Reach Hannah Wiest at (307) 266-0535 or hannah.wiest@casperstartribune.net.

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