Don’t let the cold weather stop you from running or competing! Assuming normal conditions, you should be able to keep running outside even when it’s cold. There are several benefits to winter running, including building mental toughness and aerobic endurance.
We know heading out for a cold run can be daunting, so we put together this list of 10 of our top tips to help you stay consistent with your running all winter long.
Top 11 Cold Weather Running Tips
You don’t have to suffer when you run in the cold weather. The key to enjoying this activity is to have the proper equipment and establish a routine. Once you have those things squared away, you’ll probably find that you enjoy it quite a bit.
1. Complete Your Dynamic Warm-Up Indoors
A way to both warm up your body and spend less time in the cold is to do a dynamic warm-up inside before going outside. You can do your warm-up exercises at home before you get in the car to go somewhere, so that you’re ready to start when you get there.
Even when you’ll be out in the cold, it’s important to warm up first. This text is discussing the benefits of increase blood flow to the muscles. The benefits include increased mobility and flexibility. This will help you have a more comfortable run and reduce the risk of injury.
2. Layer Up
Wearing layers is the key to successfully running in cold weather. Layering will help you in two ways. The material used to make the clothing traps heat from your body, creating a warm film of air between each layer. To control your internal temperature while running, wear layers of clothing that can be adjusted to add or remove heat.
When you’re running in the cold, you have to dress for two temperatures. There are two temperatures to consider when you’re going for a run. The temperature you feel when you first step outside, and the temperature you feel after about ten minutes into your run. After you warm up, you may want to take some clothes off. If you don’t warm up before your run, you may be uncomfortable at the beginning.
Start with your base layers. Compression gear is a good idea because it doesn’t take up much space, so you can wear it underneath other clothes. Although non-compression shirts and leggings might not be as effective as compression pieces, they can still work well as layering clothing. Your second layer should be a long-sleeve T-shirt or light running jacket. You can wear looser fitting pants over your leggings when it is very cold outside.
A great way to add layers to your outfit is to wear a shirt or jacket that only zips up halfway. The zippers on these tops let you control your temperature by opening and closing them. You should zip up your jacket when you’re running downhill or during your warm-up or cool-down, and unzip it when you’re running uphill or doing sprints.
Because you will be generating a lot of heat during your run, you will not want to be bundled up the whole time. Everybody has their own preference of how many layers they need to wear
3. Have An Accountability Partner or Group
If someone is depending on you, it will be easier to make yourself go outside, even if it is cold.
4. Know Your Local Clear Paths, Trails and Walkways
In order to be successful in running during cold weather, it is crucial to have a road or path that is clear and dry.
5. Don’t Worry About Pace
Since a colder environment can reduce muscle strength, it’s necessary to lower expectations for pace on cold days. If you’re trying to avoid stepping on ice and snow, you’re also likely to slow down your pace.
Although you may be concerned about your diminishing fitness levels when you run at a slower pace, you are actually improving your aerobic system and becoming a better runner by running slowly for most of your runs! To get faster, 80% of your miles should be run at an easy pace.
6. Bring Warm Water With You
runs in the cold Still water and during stay hydrated You need to, even if itas it does during the warmer months important doesn’t seem as I’ve learned that if it’s really cold outside, my water will start freezing and turning to ice, even if I have an insulated handheld water bottle.
To prevent water from freezing, fill your bottle or hydration bladder with warm water before you leave. The water will take longer to cool down, but it will still freeze. You will still be able to hydrate throughout your run as needed.
7. Get the Right Gear to Stay Warm and Dry
If you don’t have the right gear for cold weather running, it can ruin your experience. We can’t emphasize this enough. Be sure to dress for the temperature and conditions outside, including wind, snow, and rain.
Here are some tips for getting your cold weather gear right:
Add 20 Degrees (Fahrenheit) to get your “feels Like” temperature:
A general guideline to follow when picking out clothing for colder weather is to dress for 20 degrees warmer than it currently is. If you start to feel too warm while running, slow down your pace or walk for a bit to give your body a chance to cool down.
For example, if it’s cold outside, you’ll want to dress warmer than you would normally dress. However, you should check the “feels like” temperature if there is wind, and add to that from there.
Avoid cotton fabric clothing:
Cotton is a poor choice of material to wear while running in cold weather (or any time). The fabric of this shirt does not absorb sweat quickly or wick it away from the body, so it becomes wet and clammy. This can cause chafing and an added chill to your body.
It is better to wear synthetic materials or Merino wool next to your skin as they are more comfortable and can help regulate your body temperature. Merino wool is a good choice for socks and a base layer.
Accessorize
Wearing a hat and earmuffs while you run will help keep your head warm. You should also wear a scarf or neck gaiter to keep your exposed skin warm.
Wearing running gloves will keep you comfortable because if you get too hot, you can put them in your pockets. Most winter gloves are now made to be compatible with touch screens, so you can use your smartphone or GPS watch without taking them off. Look for warming accessories that are made from moisture-wicking fibers.
If you leave the house during daytime hours, don’t forget to bring sunglasses to protect your eyes. The sun’s glare can reflect off the snow and into your eyes, causing uncomfortable and potentially harmful eye damage. However, due to winter’s shorter days, it’s more likely that you’ll be leaving your house in the dark. You should wear reflective gear if you are worried about being hit by a car. If you want to stay safe, you may want to get a headlamp or carry a flashlight.
Your extremities, such as your hands and ears, need extra protection in cold weather because your body sends more blood to your vital organs and reduces circulation to your extremities. Make sure you are wearing gloves or mittens to keep your hands warm, and an ear-covering headband or hat to keep your ears warm.
When you go outside in icy conditions, it is important to have something to help you keep your footing on your shoes. You don’t want to risk injuring yourself by slipping, which could mean you can’t run for the rest of the season while you recover.
Finally, your socks can make or break your run. There’s nothing quite as bad as running in the cold with wet feet or numb toes. This can be avoided by wearing socks that are warm and moisture-wicking, and that come up to at least your ankles. Low-cut socks are the most popular type of sock, but they don’t cover the entire ankle, leaving a small bit of skin exposed between the shoe and the bottom of the pants. Ankle-height or higher socks will protect the small gap of skin between your ankle and shoe from the cold.
8. Find the Best Shoes
Waterproofing and grip are the two main factors that differentiate winter running shoes from summer running shoes. Most slips in the winter are the result of shoes not having enough grip on the snow. However, shoes specifically designed for winter have soles that can withstand the conditions.
Waterproofing is more about comfort than it is about safety. always having to be careful for winter slush can be really frustrating when you’re trying to concentrate on your run.
Some running shoes offer weatherized protection. To keep your feet dry in the cold, you should wear shoes with water-resistant uppers and closed mesh fabric. Be sure to wear shoes with tread patterns that can grip slippery winter surfaces. Some cold-weather running shoes have a fleece or thermal padded interior for extra warmth.
9. You May Have to Change Your Route
Due to the icy conditions, you may not be able to run in your usual spot during the warmer months. If you typically run on the shoulder of the road, be aware that snow plows often push piles of snow from the road into the shoulder area. The small snow mountains turn into ice, which is impossible to run on. If you find yourself running in areas with a lot of traffic, you may want to consider changing your route.
If you usually use a track for speedwork and it has been snowy or icy, you will probably not be able to because the tracks are not plowed or treated. An easy way to change your distance intervals to time intervals is to run at a pace of two minutes per 400-meter interval on a paved road.
Start your run by facing into the wind and end with the wind at your back. If you don’t dress appropriately, you will get too hot at the beginning of your run because you will be running with the wind. The second half of your run will be colder than usual because your sweat will be blown back by the wind.
10. Keep it Short
Don’t run for more than an hour. If you run in cold weather for 90 minutes, you could make your immune system weaker, which might stop you from being able to run in the future if you get sick. Finish your run as quickly as possible and get to a warm place. Preparing in advance for a drop in body temperature is the best way to avoid a drop in body temperature.
If you can, it’s best to finish your run at your front door. But if you need to drive, make sure you have a warm jacket and a hot drink waiting for you in the car.
11. Warm Up Inside First
If the temperature is warm, you may not need to do a long warm-up before your run. However, if it’s cold outside, you should spend about 15 minutes warming up. You should spend this extra time stretching your joints and muscles and getting your body temperature up.
You should warm up to the point that you feel like you are about to start sweating. If you do this, it will make the cold less dreadful and your body won’t be as tight.
Warming up inside is ideal, but if you have to do it outside, wear an extra layer to stay warm. Wearing layers that can be taken off is part of the planning process for your run because you will likely want to remove clothes as you get warmer. Tying the extra clothing around your waist is a convenient way to carry it with you.
Final Thoughts
Even though you can take measures to reduce the dangers of running in cold weather, you can’t get rid of them entirely. If you miss a workout, don’t feel guilty. It’s more important to focus on staying safe.
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