For us northerners, winter comes along. This can make it far more difficult for us to continue our training. We do have a few options. Treadmill, indoor track, or running outside in the colder temperatures and snow. I’m going to mainly talk here about cold weather running outside and give as many tips as possible to make it more enjoyable and safer. With the right gear, running outside in the winter can be a pleasant experience and not as tedious as running on a treadmill or indoor track.
The first thing we need to talk about is dressing for the colder temperatures. Start by dressing like it is warmer out than it is outside. Dress as if it is 10-20 degrees warmer. You may be cold at first but once you get going it won’t take long for you to warm up. If you are dressed for the actual temperature you will find yourself overheating pretty quickly.
Layers will help keep you warm while running. Start with a base layer that will help wick away the sweat from your body. Keeping the body as dry as possible is key. Then add layers as needed on top of the base layer. This will require some experimentation to find what works for you at different temperatures. It can help to have an outer layer that will help prevent the wind from penetrating your clothing and making you cold.
Cover your head and ears. How much coverage you will need will depend on temperature. If not too bad, just some type of ear warmer can work. Colder temps you may want to wear a hat. Some may find using a balaclava very nice. Not only do these cover your ears and head but they cover your neck and can be pulled up to your chin, mouth, or nose to help keep you protected from the cold. Again dryness is key so choose products that wick the moisture away.
There are many other items of clothing to play with and see what works for you while running. I have a few different thickness gloves to give me different options depending on how cold it is. Can find many different types of gloves that will help with wicking away the sweat to keep the hands warmer.
For your feet try different types of socks and thicknesses. See what works and is comfortable in certain temperatures. Moisture-wicking socks are optimal. Running with wet feet will cool you down quickly. Keep an eye out for puddles and thick slush. For shoes typically your normal running shoes will work but you may need more traction. There are a couple of options to gain more traction. Many companies sell items that you can put over your shoes that have spikes on the bottom and are held onto your shoes with rubber and elastic bands. Another option is going to the local hardware store and buying very short sheet metal screws and screwing them into the bottoms of an older pair of shoes. The heads of the screws sticking out the bottom provide great traction.
Be seen. It’s typically cloudier and the sun is not up as long during the day. To be safe you need to be seen easily. Use lights even during the day. Make sure these lights can be seen from all sides and are bright enough. Having a good quality lighted vest and light to see in front of you goes a long way.
Warm up a little bit before heading out. Do some dynamic stretching to get the muscles warmed up and body temperature up a little bit. This can help prevent injury and take a bit of the bite from the cold weather away as you start running.
Don’t let the cold temperatures trick you into thinking you do not need to still hydrate. You can still get dehydrated running outside in the cold weather. Shorter runs may be okay but if planning to be out there for a while you still need to hydrate. For really cold days you need to plan ahead to avoid your liquid from freezing. Some will use a backpack-style hydration unit with a long straw. Wear this in between your layers of clothing. After taking a drink from the straw, blow into the straw to keep the water out. Water will freeze much faster in the straw due to its smaller size and part of it possibly being exposed to the cold. Wearing a belt with a water bottle is another option but again keep it in between your layers.
Plan ahead of time. Do certain routes you run get windier than others? Avoiding the wind can help prevent you from getting too cold. Also when windy snow might be getting blown at you which can make you wetter and possibly sting when hitting your exposed skin.
When it is colder out don’t worry about your pace and mileage as much. Given the conditions, it’s common for people to be slower. A slower pace can be safer for you to prevent getting hurt. During the winter not many are racing or racing soon. So many of these runs are more for maintenance anyway.
After your run, get inside and get the clothing off quickly. Once you stop running the body will cool off quickly. Especially in sweaty clothing. It’s good if you can start and stop at your house. Then you can head inside right away and get out of the clothing. Standing around in the cold after will quickly become a miserable experience.
Some days the weather just gets too cold outside to run. Be smart and use your best judgment. Is there too much snow, have the roads been cleared enough, or is it just way too cold? Sometimes even the most diehard outdoor winter runners have to either run inside or just not run that day.
READ MORE: WHAT TO WEAR FOR WINTER RUNS
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