Running in the Cold 101: 10 tips for getting out there this winter
Running in any kind of weather takes discipline, but running in the cold not only takes a special kind of discipline, but the right preparation. If you are hoping to run outside this winter, before venturing out into the cold, be sure to follow these suggestions for a safe, enjoyable run.
1- Acclimate. If you have a race in January, start spending more time in the cold a few months out. Temps that initially feel absolutely freezing will gradually get more tolerable. Consistency is key! Maintaining a consistent schedule outdoors makes it progressively easier to sustain outdoor exercise. It’s never as bad as you think it will be!
2- Compromise. If you have a 10 miler and it’s 10 degrees, shift it to a different day, or head out when the sun is at its highest point in the sky, which is usually when temperatures are at their highest.
3- Give it a chance. After 10 minutes, you will start to warm up, and if your feet were painfully cold, they should start to feel normal again.
4- Overheat yourself inside. Just before that first brave step, put on all the layers inside. Cover everything! Then, while still indoors, do your warm up stretches and activations. You should feel good and toasty when you open the door to start your run.
5- Baby steps. Sometimes, that first step is the absolute hardest. It helps to strike a deal with yourself. Do a minimum of X minutes (that’s your call, not ours, although we think 10 minutes is best) to allow for a warm up, staying close to home. Maybe run up and down the street, or a loop through the neighborhood. Normally, 10 minutes is what it takes to warm up and feel comfortable. If you don’t feel warmed up by then, reschedule the run for a different day and time. Also, by staying close to home until you’re warmed up, you can add or shed layers appropriately.
6- Layers. Your core should be a priority. Cover that core with a nice base layer of merino wool or a cold weather-rated synthetic blend. Halfzips are great, since you can zip up to protect your neck, and then unzip once you’re good and warm. Depending on your cold tolerance, follow the baselayer with a tech T or running vest, and for an outer layer, a wind-resistant running jacket. Wind is not your friend, especially in the cold once you have broken a sweat or if it is raining. Multiple layers trap heat and are a flexible option if you get too warm.
7- Cover your face. A gator or a balaclava allows for breathing but not freezing. If it’s windy a pair of clear running glasses will keep your eyes safe from precipitation. Also, expect some tears. Yes, running in the cold makes us wanna cry too, but aside from that, running in the cold produces tears, whether you’re bawling or not. So protecting your eyes is good. Also, some say covering exposed skin with a thin layer of vaseline helps keep your face warm.
8- Carry your phone, and not in an exterior pocket. Some phone batteries die in extreme temperatures, so carry your phone close to your body in a vest pocket or belt underneath your jacket. You don’t want to need assistance during a run and discover your phone is dead!
9- Gels in your jacket. Keep gels and liquids inside your jacket, close to your core, as well. Nothing is worse than trying to defrost a water bottle with your armpit.
10- Go with a friend, or tell someone your route.
Give cold weather running a shot! The treadmill is always an option, but there is something very peaceful about running outside in the silence of winter. Post-run, warm up with hot chocolate or chicken soup, both great sources of protein. Get out there and good luck!