Surviving the Wintertime Brrrs: Tips on Cold Weather Running
Leave a CommentIt is much easier to get out the door on that mid-week run on a sunny, mild spring day, but winter running is not as simple. How many layers should I wear? Should I wear gloves or mittens? How do I protect my head and face? Will it be dark before I’m done? What type of shoes should I wear? Have they plowed my route? How do I warm up? What’s a safe temperature? Do I need to take hydration with me? Here’s how I try to answer these questions while preparing to run outside in the winter.
How many layers should I wear?
The first priority in the winter is to keep your hands, feet, and core warm and as dry as possible. Avoiding cotton in the base layer is key, and selecting a quick-drying, wicking fabric will help insulate your torso but not overheat you. Depending on how cold it is, you may also want to add a lightly insulated mid-layer, which could be a running vest or a second cold-weather-rated long-sleeve shirt. The final considerations are the wind chill and precipitation. If the headwind and crosswinds are whipping up or sleet/snow is anticipated, a light wind-breaking outer layer will keep you warm and also allow the flexibility to unzip if you start to overheat.
Should I wear gloves or mittens?
Runners with cold-hand sensitivity may want to wear more thermally efficient mittens than gloves. Your fingers help to heat each other through contact and not having cloth between them. For less frigid temperatures, lined gloves will keep you warm and still offer dexterity to your hands. Don’t forget to protect your feet with a warm, non-cotton sock layer so they can share heat.
How do I protect my head and face?
In the cold, covering the head with a fleece beanie is important to lessen heat loss. A face mask or neck gaiter are also warm alternatives. Skin that is not covered can still be protected with a sweat-resistant sports moisturizer and lip balm. For extra protection, apply petroleum jelly to the cheeks.
What type of shoes should I wear?
The right footwear is critical in snowy and icy conditions. If your run takes you off-road, choose a waterproof trail shoe. For pavement runs, choose a shoe with good traction and grip.
Will it be dark before I’m done?
As the daylight hours are still short, running after sunset is more common in the winter. Ensure your outer layer has reflective properties so you will be seen more easily at night. Also, consider using a headlamp to turn on as the light levels diminish.
Have they plowed my route?
Take a pre-run drive of your route to spot problem areas, and consider detours in areas with difficult footing. If you spot issues, shorten your stride slightly and pay attention to your footing. Consider taking a moment to walk to avoid black ice instead of risking a slip and fall.
How do I warm up? Do I need it?
Performing a few minutes of a dynamic warm-up is a great way to prepare your body for the upcoming work ahead. In the chilly months, an indoor warm-up can get blood flowing and build up your body heat.
What is a safe temperature?
There is no hard temperature scale to determine if you should or should not run, but always respect your limits. Running in cold temperatures will make muscles tighter and stiffer due to the constriction of blood vessels. So, adjust your pace and listen to your body. Also, be aware if you have increased shivering that is uncontrollable and/or feeling numbness or tingling in the extremities (hands, feet, and face). If you do, it is time to call it quits and seek warmth. If you are unsure, it may be a great day for cross-training or a treadmill run.
Do I need to take hydration with me?
You may not feel thirsty like on a hot summer run, but you still need to hydrate on runs over 45 minutes. Your body will burn calories and energy to keep you warmer, so don’t forget to replenish during and after your run, too.
Now that your run is over and you feel the accomplishment of getting out and getting it done don’t forget to take care of yourself afterward. Get inside as soon as possible and remove all wet clothing. If you drive home after the run, grab a warm beverage and wear a dry pair of sweatpants and a sweatshirt. When you arrive home, and your body is cooling down after a run, try a hot shower or bath to speed up recovery. Consider a light stretch and a foam roller as you recover.
If an ache or tightness persists long after your run and keeps you from your outdoor run, you can take advantage of a free assessment at one of our local clinics to quickly address the underlying issues. Stay safe, enjoy what your body can do, and stay warm!
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
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