If you’re like me, you hate running on the treadmill, even if it’s blistering cold outside.
Part of the joy of running is having your feet hit the pavement and breathing in the fresh air from outside. So significantly, when the seasons change quickly, you want to be prepared to run in cold weather. It can be a shocking change when you’re comfortably running outside one day, and the next day, your breath seems to be pulled from your body as soon as you open the door.
But running in cold weather doesn’t have to be awful. If you have the right gear and you can develop a positive mindset, you can continue to train throughout the winter months.
In this article, I will discuss 10 tips for running in cold weather. If you’re new to braving winter elements as a runner, this guide will help prepare you to enjoy your runs, even when it’s frigid outside.
Let’s get going.
How to Run in Cold Weather: 10 Tips
1. Dress For the Occasion
You need to know how cold it is outside when planning your running attire. When you’re choosing what to put on before your run, find out what the temperature is outside and then add about 15 degrees to figure out what temperature you should dress for.
The number of degrees you add to the actual temperature may vary, depending on how fast your body warms up and cools down, your running pace, and how long you’re planning to run. If you’re planning a quick run or running at an easy pace, you will probably be comfortable if you add just 10 degrees to the temperature outside. However, if you’re planning a longer run to get a hard workout in, you may want to add as much as 20 degrees to the temperature.
So, for example, if it is 30 degrees outside, it’s going to feel more like 40 or 50 once you get into your run, so dress as if it’s already that temperature so you don’t get too hot. Which leads me to…
2. Layer Up
The key to successfully running in cold weather is wearing layers. Layering will help you in two ways. First, it creates a film of air between each layer warmed by your body heat and acts as a natural heating system. Secondly, layers let you control your internal temperature by allowing you to adjust the amount of clothing you’re wearing during your run.
When running in the cold, you must dress for two temperatures. First, there’s the temperature you’ll feel as soon as you step outside, and then there is the temperature you’ll feel once you’ve made it about ten minutes into your run. After you warm up, you may want to shed some clothing. Some people choose to skip the warm-up layers, but doing so can make the beginning of your run very uncomfortable.
Start with your base layers. It’s a good idea to wear compression gear because it offers minimal bulk, which is ideal for layering because you can easily slip something over it. However, non-compression shirts and leggings can also work for effective layering pieces. For your second layer, add a long-sleeve T-shirt or a light running jacket. You can even wear loose-fitting running pants over your leggings in very cold conditions.
Another very effective method of layering is to wear a shirt or jacket that zips up just half way. Zipping and unzipping these tops let you quickly and easily control your temperature. Zip it up when you’re running down hill or during your warm-up or cool down, and unzip it when you’re running uphill or doing sprints.
Because you’ll be generating a lot of body heat during your run, you won’t need (or want) to be bundled up the entire time. Everybody prefers how many layers are right for what temperature, so experiment a bit to find what works best for you.
3. Accessorize
Running hats and earmuffs will help keep your head warm as you run. Add a scarf or a neck gaiter to keep your exposed skin protected from the cold as well.
Wearing running gloves is an easy way to stay comfortable, as well, because if you get too hot, you can slip them into your pockets. Plus, most winter gloves are touchscreen compatible, so you can still use your smartphone or GPS watch. Look for warming accessories made from merino wool, fleece, or moisture-wicking fibers.
Don’t forget your protective eyewear if you’re going out during the daytime. The sun’s glare can reflect off of the snow, and its rays can be harmful to your eyes. But with winter’s limited daylight, there is a big chance you’re heading out in the dark. If so, wear reflective gear to protect yourself from cars. You may even want to get a headlamp or carry a flashlight to stay safe.
When heading out in icy conditions, make sure you have some type of traction device on your shoes. You don’t want to set yourself up to slip and become injured, which could prevent you from running for the remainder of the season while you heal.
Finally, your socks can make or break your run. There isn’t much worse than running in the cold with wet feet or numb toes. To avoid this, wear warm, moisture-wicking socks that are ankle-height or higher. While low-cut (or “no show”) socks are the most popular, they leave a small exposed gap of skin between your shoe and the bottom of your pants. Choosing socks that are ankle-height or higher will keep this small gap of skin protected from the cold.
Keep in mind that thicker socks will be best for keeping your feet warm. Opt for merino wool if possible, as this option is the warmest.
4. Take Wind Chill Into Consideration
When there is a wind outside, make sure to look at the “feels like” temperature. If it’s 30 degrees outside, but the wind chill makes it feel like 20, that’s the number that you will want to start with.
If it’s especially windy, do your best to run facing the wind for the first half of your run and with the wind at your back on your way home. You won’t want to run to the wind once you’ve gotten sweaty because it will make you even colder and can be harsh on your skin.
5. Warm Up Inside First
When it’s warm outside, you may be able to get by doing a quick warm-up before starting your run, but you will want to spend a good 15 minutes on this when you’re headed out into cold weather. It would help to spend this extra time loosening up your joints and muscles while raising your body temperature.
You want to warm up to the point that you feel like you’re about to start breaking a sweat. Doing so will make stepping out into the cold a bit refreshing (instead of slightly dreadful), and your body won’t become so tight.
It’s best to warm up inside, but if you have to do it outside, ensure you wear an extra layer of clothing to keep you warm. This is part of planning your layers, as you will want to wear something you can take off later while you’re running and tie around your waist.
6. Choose the Right Fabrics
One of the many advantages that we, as modern runners, have over those who initiated the running boom in the 1970s and 80s is the wide variety of fabrics we have available for our running gear. Gone are the days when cotton t-shirts were the only option and fleece sweatpants were the standard. Cotton is not very helpful at keeping you warm when it’s wet because once cotton gets wet, it stays wet.
Manufacturers now use materials such as polypropylene, breathable polyester, and some wool and synthetic blends that can wick away sweat and moisture from your skin. These fabrics can be very effective in helping you stay warm and dry during your run. Wearing fabrics that don’t wick away moisture (such as cotton) won’t offer you any insulation and will stay soaked with your sweat, leaving you cold, wet, and miserable.
7. Keep in Mind, It’s Easier to Run in the Cold
While it might feel more dreadful to get ready for your run when it’s cold outside, remind yourself that it’s easier than running in the middle of the summer. This change in mental attitude can help you stop thinking I can’t and start thinking I can.
Professionals point out that in warm weather, your body has to cool itself down, and in doing so, a massive amount of blood goes to the surface of your skin to avoid overheating (which is why many athletes turn red as they sweat).
However, when you’re running in cold weather, your body doesn’t need to produce a lot of sweat. Because of this, your blood can be saved to power your muscles and heart. This alone can result in running more easily without altering your normal level of effort.
8. Find the Best Shoes
Two main factors differentiate winter running shoes from summer running shoes: waterproofing and grip. Most slips in the winter result from poor sole traction, and the majority of road running shoes don’t offer proper grip on snow. However, winter-specific shoes have soles that can stand up to the conditions.
Waterproofing is not so much about safety as it is about comfort. Having to always be on the lookout for winter slush can be aggravating when you’re trying to focus on your run.
Some running shoes offer weatherized protection. You will want to ensure your feet stay dry in the cold, so wearing shoes with water-resistant uppers and closed mesh fabric is necessary. You will also want to ensure you have shoes with specialized tread patterns designed to grip slippery winter surfaces. Some cold-weather running shoes offer a fleece or thermal padded interior to add warmth.
9. You May Have to Change Your Route
Because of icy conditions, you may not be able to run where you normally would during the warmer months. If you usually run on the road’s shoulder, remember that snow plows push piles of snow off the streets and directly into your running area. These small snow mountains solidify and turn icy, which makes for an impossible surface to run on. If this issue pushes your running zone into traffic areas, you’ll want to switch up your route.
Alternatively, if you prefer to use a track to do speedwork, you’ll probably be out of luck because if it’s been snowy or icy, the tracks are likely not plowed or treated in any way. The most straightforward alternative is to translate your distance intervals into time intervals, so if you would typically run intervals of 400 meters in two minutes, run intervals of two minutes at a time on a paved road.
Speaking of your route, begin your run facing into the wind and finish up with the wind at your back. Otherwise, you will heat up too quickly at the start of your run as you’re running with the wind, and the second half of your run will be extra cold because your sweat will be hit by the oncoming wind.
10. Keep it Short
Don’t run for more than an hour. After running in cold weather for 90 minutes, you put your immune system at risk, which could compromise your ability to run if you get sick. Also, reduce the time as much as possible from the end of your run to retreating to a warm place. Your body temperature will drop quickly once you stop moving, so it’s best to prepare for this.
It would be ideal if you could finish your run right at your front door, but if you have to drive home, have a warm jacket and hot drink in the car.
Final Thoughts
While you can reduce cold-weather running hazards, you can’t eliminate them. It is vital to have some flexibility in your training schedule to stay safe without feeling the guilt of a missed workout.
While you’re considering these tips, make sure to pay attention to your local weather warnings still. When temperatures fall below freezing, and the air becomes dry, it can aggravate certain health conditions, which means there may be some instances in which you should make the judgment call to hit the treadmill instead of heading outside.
See Related Posts:
- Can You Run After a Leg Day Workout? (Our Answer)
- How to Run in the Heat: 15 Strategies to Survive in Hot Weather
- Running on a Treadmill VS Running Outside: Which Is Better for You?
