Heading out for a run in chilly weather can seem like a big challenge. The mere thought of stepping outside and putting on your running shoes can make you shiver. However, with proper preparation, running in the cold can be an exciting and refreshing experience.
Whether you’re training for a race or just maintaining your fitness, it’s important to understand that running in cold, rainy, or snowy conditions presents unique challenges and potential dangers. These include:
- Slipping and falling due to wet or icy surfaces
- Frostbite from exposure to freezing temperatures
- Stiff muscles due to the cold
- Hypothermia from prolonged exposure to cold
- Dehydration, which can still occur in cold weather
- Thunderstorms, which can make running outdoors unsafe
Merely dressing warmly isn’t enough to mitigate these risks. It’s crucial to take additional steps to ensure your safety and comfort.
With that in mind, we’ve compiled a list of 10 essential tips for running in cold weather. These tips will help you navigate the challenges of winter running and make the most of your cold-weather workouts.
Table of Contents
1. Clothing – What to Wear When Running in Cold Weather?
While it’s universally understood that dressing appropriately is crucial for cold weather runs, it’s equally important to avoid overdoing it.
Overdressing can lead to excessive warmth, which can be uncomfortable and hinder your performance. Striking the right balance in your outfit is key to ensuring a comfortable and effective run.
Although it is cold, as a general rule of thumb, you should wear comfortable running clothes.
When running in cold weather, it is recommended to wear the following:
- Running Pants: Opt for long tights or running pants that are made of non-absorbent material like Dri-Fit. This will help you stay dry, even in the rain.
- Base Layer: Start with a moisture-wicking undershirt to keep your core dry and warm.
- Mid Layer: Add a thin, long-sleeved shirt for added insulation. This layer can be removed if you start to feel too warm.
- Outer Layer: If it’s raining, consider wearing a thin windbreaker to protect against the elements.
- Gloves: Don’t forget gloves, especially when it’s freezing. They’ll protect your hands from the cold and prevent skin damage.
- Socks: Wear waterproof and moisture-wicking running socks to keep your feet dry and comfortable.
When it is freezing outside, wearing a stocking cap will keep your head warm and cover your ears.
Also, wearing gloves will help to maintain body temperature and prevent your fingers from frostbite.
Remember, the goal is to strike a balance between staying warm and avoiding overheating.
Image credit: Spark People
Tip! When running in cold weather, you should dress as if it is 10-15 degrees (Fahrenheit) warmer than it is.
2. Getting Ready: Effective Warm-Up Techniques for Cold Weather Runs
A warm-up is an integral part of any running regimen, but it takes on added significance in cold weather. To optimize your body’s performance and prevent injuries, it’s recommended to conduct your warm-up indoors where the temperature is controlled. This allows your muscles, joints, and cardiovascular system to acclimate at a steady pace.
Once you venture outdoors, initiate your run with a 1-2 mile jog. This serves as a transitional phase for your body to adjust to the colder environment. After this initial period, you can gradually increase your speed to your desired pace. This methodical approach ensures your body is adequately prepared for the demands of running in cold conditions.
The role of stretching in a warm-up routine is a topic of ongoing debate. However, the prevailing advice suggests avoiding static stretches during your warm-up, particularly in cold weather, as they could potentially cause injuries.
Instead, static stretches are best performed during your cool-down phase, ideally when you’re dry and in a warm, enclosed environment. This approach helps to maximize the benefits of stretching while minimizing the risk of injury.
A proper warm-up before running in cold weather should include the following 3 steps:
1) Dynamic warm-up to lubricate the joints
2) Technique exercises
3) 1-2 miles of jogging
3. Winter-Ready Running Shoes
In today’s market, you’ll find running shoes specifically engineered for winter conditions. These shoes provide excellent ankle support, offer superior traction on icy or snowy terrain, and are designed to repel water, helping to keep your feet dry and warm.
While no shoe is completely waterproof, opting for lightweight running shoes can be beneficial. This is because shoes tend to become heavier when wet, which can affect your running efficiency.
For those venturing onto ice or snow, consider enhancing your shoes with additional traction. Products like Run Traction Cleats are designed to fit over your running shoes, providing an extra grip. These cleats feature a durable rubber frame and straps, allowing runners to maintain their routine even in the heart of winter.
4. Staying Hydrated: A Key Factor in Cold Weather Running
Cold weather can often suppress our sense of thirst, leading to inadequate fluid intake and potential dehydration. It’s vital to replenish your fluid levels before and after your run. If you find it challenging to consume water post-run, alternatives like tea or clear soup can be beneficial.
It’s important to steer clear of dehydrating drinks, particularly alcohol, before running. These can exacerbate dehydration in cold weather and may even contribute to hypothermia.
Despite the chilly conditions, carrying a handheld water bottle or hydration backpack is advisable for medium to long runs.
How much should one drink while running in cold weather?
Determining the right amount to drink while running in cold weather can be tricky as it varies from person to person and depends on numerous factors. However, a general guideline is to consume 6 ounces of fluid every 20 minutes. For most runners, drinking according to thirst is an effective strategy. Remember, it’s crucial to maintain a balance between water and electrolyte levels to avoid overhydration.
5. Light Up Your Run: The Role of Reflective Gear
As the winter season brings shorter days and reduced visibility, you must ensure you’re easily noticeable to drivers, cyclists, and other runners. Enhance your visibility by incorporating one or more of the following reflective gear into your running ensemble:
- Reflective Running Vest: A high-visibility vest can significantly increase your visibility.
- Reflective Bands: Wear these on your arms, wrists, or ankles to enhance your visibility from multiple angles.
- LED Safety Light: These runner-specific lights can be attached to your clothing or gear for added visibility.
- Reflective Running Clothes: Opt for running attire with built-in reflective patches or stripes.
Remember, staying visible is just as important as staying warm when running in cold weather. Stay safe and keep running!
6. Prioritizing Safety: The Art of Running Slowly
In the realm of training, prioritizing safety and health often outweighs the pursuit of speed or personal records. So, embracing a slower pace during cold weather runs, particularly in challenging conditions involving rain, wind, and puddles, is not only acceptable but advisable to prevent slips and injuries.
The key is to commence your run at a gentle pace, gradually adjusting to a speed that aligns with both the weather and ground conditions. This approach ensures a safer running experience.
Consider planning a route that minimizes exposure to slippery terrain and wind as much as possible. Remember, winter weather can be unpredictable and conditions can change rapidly during your run. If you’re not participating in a race, don’t hesitate to alter your route to mitigate risks. After all, your safety is the most important thing to consider.
7. Caps and Beanies for Cold Weather Runs
Wearing a baseball cap while running in the rain can protect your face from raindrops, which increases visibility and comfort.
On colder days, up to 10% of your body heat can escape from your head. To combat this, consider wearing a lightweight beanie on freezing, windy, but dry days. This not only retains heat but also protects your head and ears.
Remember, it’s important to monitor your body temperature during your run. If you start to feel overheated, don’t hesitate to remove your beanie. After all, maintaining a comfortable body temperature is key to a successful and enjoyable run.
8. Bring Your Body Temperature Back to Normal
After running in cold and rainy conditions, wearing wet and cold clothes is not good for your health. Therefore, before the stretching part in the cool-down, you better change to dry clothes.
Also, drinking a hot beverage will help to bring your body temperature back to normal.
After that, you can take a hot bath/shower and keep your body warm.
9. Navigating Extreme Conditions: Safety First
Running in extreme weather conditions, such as freezing temperatures, strong winds, and heavy snowfall, poses potential health risks. Prioritizing safety and taking necessary precautions are essential when running under these circumstances.
One of the significant risks of running in extreme cold is hypothermia, a condition that arises when your body loses heat faster than it can produce. This can lead to severe health complications, including loss of consciousness, and in extreme cases, can be life-threatening. Similarly, running in windy conditions can heighten the risk of frostbite, as wind accelerates heat loss from the body.
If weather conditions become too severe, it’s advisable to switch to indoor workouts. Options include endurance training at home, hitting the gym, or running on a treadmill, which allows you to control the temperature and avoid hazardous conditions.
Remember, being unable to run outside doesn’t mean you should forgo your workout. There are numerous alternative exercises and activities, such as yoga, strength training, or even brisk indoor walking, that can help maintain your fitness. The key is to prioritize your safety and avoid unnecessary risks.
Weather Check
Before heading out for a run, it’s crucial to check the weather forecast (you can use a weather app on your phone). If you’re uncertain about the safety of running due to weather conditions, it’s best to refrain from outdoor exercise.
Should You Run When Feeling Sick?
If you have a cold, a useful guideline is the ‘neck check’ rule. If all symptoms are located above the neck, it’s generally safe to run. However, if symptoms appear below the neck, it’s best to rest.
Avoid running if you’re experiencing symptoms of the flu, such as fever, muscle aches, and weakness. Engaging in physical activity while dealing with flu symptoms can be dangerous and may prolong your illness, leading to extended training downtime.
If you’re unsure about your symptoms, it’s best to err on the side of caution and avoid running. Consulting your doctor is always the safest course of action.
Disclaimer: This post is not medical advice and is not intended to provide diagnosis or treatment for any medical conditions. Please consult a physician or other health care professional for your specific health care and/or medical needs or concerns.
10. Embrace the Pack: Running with Friends or a Group
When the weather turns cold or rainy, consider swapping solo runs for group activities. Joining a running group or coordinating runs with friends not only enhances safety but also boosts motivation and enjoyment.
Running in a group provides a safety net, as friends can assist each other in case of any mishaps. Moreover, the camaraderie and shared experience can make your cold-weather runs more enjoyable and motivating. So, lace up, team up, and conquer the cold together!
Running in Winter and Cold Weather FAQ
- To avoid slipping, especially when running downhill, you should shorten your stride and run slower.
- While running look ahead and watch out for obstacles and avoid running on slippery surfaces. If not possible, you better walk on such surfaces.
- Do not wear cotton as it absorbs water.
- Wear running socks with the ability to wick moisture, and preferably with merino wool that also helps in regulating the temperature.
- By wearing a baseball cap, you can see better when it rains and protect your face from direct rain.
- Wear waterproof or light shoes, so they won’t get much heavier when wet.
- Technically while running in snow as the snow gets deeper you should lift your knees higher and take quick steps.
- When running in the snow, you should treat road running as a trail running. Generally, it means adjusting your pace to the terrain, be very observant, and focus on the ground 15 – 50 feet ahead.
- It is better running on fresh snow rather than ice or packed snow.
- Run in familiar areas, scan the area, and plan the next step ahead.
- When it’s dark, using a wearable running flashlight will help to notice icy spots and other obstacles.
- Do a longer warm-up and cool-down after the run.
- Wear warm and waterproof running socks.
- It is recommended to wear waterproof shoes and to add traction cleats to the shoes.
- Before drying the shoes, clean the dirt from your shoes. If there is mud, you can clean it with a wet towel. Wash the sole under tap water and use an old toothbrush to remove dirt.
- After cleaning the shoes, stuff the shoes with balls of newspaper.
- The last step is drying the shoes in a well-ventilated place and allow them to dry completely (usually 1 to 2 days). While the shoes are drying, replace the stuffed balls of newspaper every few hours.
- There is not an absolute answer to when it is too cold to run outside. Except for the weather conditions it depends also on your tolerance to cold temperatures and limitations.
- You have to use your judgment and listen to your body.
- If you dressed with many layers that you cannot move naturally, it’s too cold.
- If you are in good health and shape, it is okay to run outside when temperatures drop to five degrees below zero with a light wind and 18 degrees Fahrenheit. But, run up to 30 minutes and you have to use your judgment and listen to your body.
- Do not run when it’s icy, and there is a risk slipping and falling.
- Don’t run during thunderstorms and other extreme weather conditions.
- If you have even slight symptoms of hypothermia while running, return home and if possible call someone to drive you home.