How to Run in the Cold and Maybe Even Enjoy Yourself While You’re at It
Cold weather running doesn’t have to be miserable. Try these tips to keep yourself motivated.
With the outdoors being the safest place to be during the pandemic, many people took up the sport of running. You can lace up your shoes and head out your door to get some much-needed exercise and a dose of fresh air without having to worry about exposing yourself to the indoor air of a health club.
But now, with winter coming, don’t think you have to forego your escapes into the outdoors. With the right gear, and more importantly perhaps, the right attitude, you can run all winter long, even through the harshest of weather.
1. Dress the part
I know I said the most crucial part of cold-weather running is your attitude. And it is. And we’ll get to that later. But even the best attitude in the world won’t get you very far if your fingertips are frostbitten. If you’re going to run outside, you’ve got to invest in the right winter gear.
Running Shoes
Running shoes typically have a lot of mesh for airflow and to keep the shoe light. But when temperatures dip, the cold wind and slush will get in through the mesh and freeze your toes. You can buy running shoes designed for winter running. They are heavier, should have little to no mesh, and their tread will grip in icy conditions.
If you want some extra help running on snowy paths, you can buy ice cleats, like Yaktrax, that fit over your shoes.
Socks are important
Socks are more important than you might think. The wrong choice can lead to wet feet, chafing, and blisters. Choose a wicking material that also keeps in warmth.
Layers may save you
You need a light layer with a wicking material as your base. You will get sweaty, and your base layer’s job is to keep your skin dry. Your second layer is your insulation. Think fleece and sweatshirts. Your final layer is your shell, and it should be waterproof to keep you protected from rain, snow, and sleet.
Depending on the temperature, you may not need all of these layers. You’ll have to experiment to see what works best for you.
Say no to cotton
Cotton gets wet and stays wet. It takes a long time to dry and can contribute to hypothermia. It’s not a good material for any of your layers.
Wear gloves and headwear
Fingers and ears seem to be the biggest casualty of cold temperatures. Keep your ears covered with a beanie, headband, or earmuffs. One made to stay put while your run while wicking away moisture is ideal.
And don’t forget gloves. Even with gloves on, you’ll probably find when you come inside, your fingers are numb and cold. Lighter gloves are fine until the temperatures begin to drop. On the most bitter days, you can wear a thicker mitten over your light gloves for added protection.
Dress like it’s warmer
You may be freezing at the start of your run, but you’ll find yourself warming up after ten minutes or so. Dress as if it’s slightly cooler than it is, or you will be sweating and peeling off layers after your first mile. It makes the first few minutes uncomfortable, but it is much better not to be overloaded with warm winter wear for miles of a run.
You can always warm up with some exercises inside to get your blood pumping before you head out into the cold.
Wear reflective clothing in the dark
With fewer daylight hours you may find yourself running in the dark. Wear reflective clothing, put on a reflective vest, or add reflective tape to your outer layer. You can also buy a runner’s headlamp if you’re on a trail that you need to light up.
2. Don’t forget to hydrate
Now that you’re properly dressed for the cold, don’t neglect your fluid intake. You can’t see yourself sweating as you do in the winter, which leads some people to forget to drink enough water. Also, cold weather doesn’t trigger our thirst in the same way the hot weather does. But, the air is dryer.
When you inhale, your respiratory system heats and humidifies it before it reaches your lungs. Which means you will need to replace those fluids. You will need to hydrate before, during, and after your run.
3. It’s all in the attitude
And finally, the last, but certainly not the least tip, is all about your attitude towards your bitterly cold winter run. Unlike on a gorgeous sunny day, it can be challenging to get out the door when it’s freezing. You may need extra motivation.
Here a few ideas to keep you going:
- Plan an after-run reward. Whether it’s brunch or hot cocoa or a bagel, think of something to keep you going.
- Meet a running buddy. If you have plans to meet someone, you’ll be much less likely to skip your run.
- Tell yourself you’ll run short. Even a short run is better than no run at all. And you may surprise yourself and end up going longer than you expected.
- Set a race goal for spring. You can even sign up for a spring race to keep yourself going this winter. And if in-person races are still out of the question this spring, there are many virtual ones to choose from.
- Remind yourself why you exercise. Remember how good it makes you feel to be fit. Sometimes this is all it takes to get you moving. And don’t forget, exercise helps your mood by upping serotonin levels, which can take a serious dip in the winter.
Winter is coming. Let’s get ready.
Envisioning myself after my run, showered, warm, dry, and dressed cozily while sipping a vanilla latte, usually works for me. Some days I’ll admit, it takes a bit more. But, I can truthfully say, although I have regretted skipping a run, I’ve never regretted going on one. Even on the coldest day.
I know it’s dark, it’s cold, and it’s so hard to get yourself out the door. But I promise, once you do, as long as you’re properly prepared, you will be glad you did.
