Now that winter is close and the temperature is dropping, people living in the north need to make adjustments to continue running. Of course, you can run inside on a treadmill or indoor track but many of us hate the thought of that and would rather brave the elements. If you plan and take precautions running in the winter can be safe and a great way to avoid the “dreadmill”.
The sun is coming up later and setting earlier so visibility is of utmost importance. You can use a headlight or flashlight so you can see, but you also need to be seen by traffic if you’re running on the road. Wear some type of reflective material, flashing light, or lighted vest. The Noxgear vest is a very good choice to make yourself seen.
Possibly the most important aspect of running in the winter is dressing appropriately. Dress like it is 15-20 degrees Fahrenheit warmer. As the body warms up you won’t need as much clothing to stay warm as you would if just standing or walking in the cold. You can wear an extra layer and shed it as you warm up. Wear layers with your base layer being something sweat-wicking. Avoid cotton as it absorbs moisture and will hold it against your skin making you colder. Wear gloves that are sweat-wicking to keep your hands warm. Many brands make running gloves.
Cover your head and ears. Some people like to cover their mouth and nose while others prefer to not have the restriction. The temperature will play a role in how much of your face you will cover. Some may run with a scarf but another convenient option is to wear a balaclava mask. Balaclava mask is nice because not only does it cover your head and ears but you can easily adjust it to run with your face open, mouth covered, or mouth and nose covered. The last thing is to wear an outer shell that will help block the wind from going through your clothing.
Wear proper shoes for the winter. You will want a pair with a little mesh to help keep the warmth in and the slush out. With your shoes wear warm sweat-wicking socks. Since your shoes are where your making contact with the ground traction becomes very important. For more traction than what regular road shoes provide you can buy products that you wear over the shoes that give you small spikes for more traction. For a more cost-effective alternative, you can screw very short sheet metal screws into the bottom of your shoes. This is a great use for an older pair of running shoes.
Warm up before heading out into the cold. While still inside, move around and get the heart rate up and muscles warmed up. Do some dynamic stretching or simple exercise like high knees. With the body warmed up the cold won’t feel as bad.
Running while snow is on the ground the road will usually give you a better surface to run on if you can do so safely with traffic present. Roads will be plowed and salted. This may not be the case with sidewalks and trails. If these trails and sidewalks see a moderate amount of traffic the snow may get packed down creating uneven ice. This can create a very uneven slippery surface.
Slow down. You may want to push hard but if there is ice, snow, or even black ice slowing down can help prevent slipping and injury.
Even though it may be cold outside you are still going to be sweating and need to replenish your fluids. If it’s a shorter run you can just replenish after the run but for longer runs, it’s crucial to bring along hydration. The problem with fluids when it’s cold is they may freeze. If you use a vest with a bladder you can wear it under the outer layer to help keep it warm. After taking a drink from the straw, blow back into it so it can not freeze in the straw. Another option is a belt that holds bottles. Again wear this under your outermost layer to help prevent it from freezing.
Know your limits. It can get too cold to be outside and running safely. Plan and keep an eye on the temperature. Keep in mind the wind chill also. Sometimes you just have to get it done inside.
Running in the winter can be very nice provided you take precautions and plan. Remember safety first and to always carry your phone in case of an emergency.
READ MORE: WINTER TRAINING TIPS FOR SPRING RACING SUCCESS
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