Running in the Cold: How to Stay Warm in the Winter Months
It’s the short (but loooonnngg) days of winter, and we’ve definitely had some cold day’s recently. The cold and snow can be an obstacle for most runners; and yes if it’s dangerous conditions you should absolutely opt for a treadmill. But running outside when conditions are safe can have great benefits: Builds mental toughness and takes a bite out of the winter cold, supports your mental health, and makes running more relaxed by taking away the stress of having to hit a pace…since the snow and cold will naturally slow you down.
So bundle up, get in a good warm up, and get out there!
*You: Ok that’s great Coach D…but what do I wear? How do I warm up?
Great question! Let’s start with layering:
Bundle up:
Winter running is all about layers, layers, layers. It's like assembling the perfect outfit for a chilly day, but with a dash of athletic flair. Start with a moisture-wicking base layer to keep sweat away from your skin. Add an insulating layer to trap heat, and top it off with a windproof and waterproof outer layer to shield against the biting cold. Don't forget about accessories – gloves, a hat, and a neck gaiter can make all the difference. RUnning in the cold means starting with a base layer of a long sleeve shirt and pants or tights over your usual shirt/sports bra and running shorts. You’ll want to wear materials like wool, polyester, or nylon blend as these will keep you warm and dry as they wick moisture away from your skin.
Tip: Consider wearing tighter fitting base layers, as they will limit chaffing from moisture.
Cover your hands and ankles, not just your head:
It’s a myth that we lose more heat from our heads, so don’t just rock a beanie and leave your hands and ankle exposed. Depending on the temps and weather, wear thin or thicker running gloves to keep your fingers warm. Just make sure they’re breathable too…it’ll feel just as bad if your hands are too hot.
Longer socks are clutch! Invest in a pair of ankle or higher socks made of wool, polyester, or nylon. They’ll keep your feet warm and free of blisters.
Tip: If you don’t have running gloves, try socks…we all have them and they’re great at keeping your hands warm.
Other accessories to consider:
A breathable neck gaiter is great to keep your nose and face warm, while also making the cold air a little warmer on your lungs.
Reflective gear or a light running jacket that’s easy to see if you’re running earlier or later in the day.
A hat or headband to keep your ears warm.
A water bottle, especially if you’re going longer or are used to hydrating during your runs. You may not feel as thirsty in the cold, but you should still hydrate as you would in warmer temps.
The Warm up:
Winter demands a more intentional warm-up routine. Cold muscles are less pliable and more prone to injury. Start your run with dynamic stretches to wake up your muscles. High knees, butt kicks, and leg swings are excellent choices. Consider adding a brief indoor warm-up before braving the cold – jumping jacks, lunges, and dynamic stretches can get your blood flowing and prepare your body for the outdoor chill. Before going out, try a 5-10 min warm up routine with a dynamic stretch, a core exercise, and a running specific movement.
A great example would be:
Do for 2-3 rounds and you have a simple but effective warm up for the cold!
Time of Day Shuffle:
With the shift to daylight savings time, the sun sets earlier, and darkness descends sooner. If you're used to running in the evening, consider shifting your workout to the morning to catch the daylight. If that's not possible, invest in reflective gear and a reliable headlamp. Safety first! See and be seen.
Adapt Your Training:
Winter often brings unpredictable weather, so be flexible with your training plan. Embrace the variety! Consider incorporating cross-training activities like indoor workouts, swimming, or cycling to maintain your fitness level. If the weather is particularly harsh, don't be afraid to take your run indoors on a treadmill. It's not a sign of weakness – it's a smart adaptation to the elements.
Running in the cold doesn’t have to suck…most of it at least. Prep your cold weather ensemble and get your body moving with a warm up routine so you’ll be feeling toasty as you toast your miles. Embrace the challenge of winter running, and you'll discover a new level of resilience within yourself. Remember, the cold is just a state of mind, and with the right gear and mindset, you can turn winter into your running wonderland. Lace up, layer up, and hit the pavement – your winter running adventure awaits! Happy Running!
Coach D
