Tips to Help You Survive Winter Running
Here are 5 tips to help you get outside during the cold months.
I wasn’t always running outside during the coldest months of the year. In fact, during my first winter as a runner, I logged all my miles on the treadmill. I’ll be the first to admit that I was a total wuss when it came to getting outside in below-freezing temperatures.
I only went outside if the temperatures rose above 40 degrees Fahrenheit.
Each next winter, I started to get more and more comfortable with the idea of running in the cold. I started jogging to get to my gym so I could get out of the cold faster. Then that gym closed. I had to jog a little further away to the next closest location, and that’s when I realized — hey, this isn’t so bad.
While winter running is not my favorite, it’s no longer my least favorite! Sorry, that award goes to summer running. It’s safe to say I’ve finally mastered the art of running in the winter.
Want to know how to survive winter running? All you need are the right layers, a positive mindset, and realistic goals.
Some of my favorite runs have taken place after a fresh snowfall. There’s something so peaceful and quiet when running in the snow. I have since learned that snow acts as a “sound absorber” when it covers the ground.
Are you ready to try out winter running?
Here are five tips to help you run outside this winter.
1. Wear Base Layers
You’ll want to be able to remove layers or open zippers to allow for heat to escape after you start running. If you wear too many layers, your sweat could start to freeze. This could lead to dangerous outcomes, so it’s better to be a little cool when you step out of your front door.
A tight base layer that is close to your skin will wick away sweat. After I discovered merino wool, I never looked back. This material not only keeps you warm — but it also doesn’t trap odors. I sometimes wear my base layers for more than one workout. I won’t tell anyone if you do.
I also like to wear a wind-resistant and waterproof jacket.
When it’s above 40 degrees, I wear a tank underneath a long-sleeve top that I can tie around my waist if needed. I never imagined myself to be in a tank top during the winter, but it feels so nice to remove a layer once you’re sweating!
2. Cover extremities
Hands: No one likes frozen fingertips, so I recommend investing in a pair of gloves. I use an inexpensive pair of tech-friendly knit gloves that allow me to still use my phone. On colder days, I opt for a fleece-lined pair. My hands tend to warm up fast, so I’ll stick my gloves into the waistband of my pants when I want to not wear them.
Head: I’ve experimented with wearing a hat or wool headband to cover my ears. I prefer wearing a headband. Try out both and see what you like. In my experience, I was way less sweaty when I allowed heat to escape from my head. Headbands are available in different materials, such as fleece or wool.
Nose: The one accessory I’m always buying more of is a neck gaiter, also referred to as a neck warmer or buff. You wear it around your neck. You can even pull it up over your nose and mouth. This creates a barrier between your warm breath and the cold air. I like to own more than a couple so I can rotate wearing them, and then throw them in the wash at the end of the week.
Toes: Invest in wool socks if you can. This was a game-changer for me.
3. Do a warm-up inside
It used to take me a couple of miles for my muscles and joints to not feel so stiff. But not anymore after I started warming-up inside. I take 5–7 minutes to do some dynamic stretching along with hip-opening exercises.
Here are some of my go-to pre-run exercises: dynamic quadriceps/hamstring stretch, lateral hip openers, standing toe touches, and walkouts. Spend 30–60 seconds on each movement to prepare your muscles for your run.
4. Slow Down
Your heart is working harder when it’s cold outside. It needs to pump more blood to your extremities (see 2 above). It’s advised to not use heart-rate training when running outdoors in the winter. You will likely see a higher number than usual if you are using a device enabled to track your heart rate.
It’s better to take it easy and focus on time spent on your feet rather than hitting certain paces. Also, slowing down prevents you from running over any icy patch too fast and slipping. Always be mindful of the road or trail conditions.
5. Stay hydrated
Every year sometime around late December, I start to get more headaches. I go through a list in my head: Am I stressed? Did I eat enough? Have I been staring at my computer for too long?
Then it hits me — I wasn’t drinking enough water! When it’s cold outside, it’s so easy to forget to continue to drink water. In the summer when you’re always sweating, you remember to reach for water. The colder temperatures don’t remind you to drink as often.
I like to play a game called “How Clear Is Your Pee.” (Full disclosure: I made up this game.) I aim to drink enough water so that after I go to the bathroom, it looks to be a pale lemonade color in the toilet bowl.
I also carry a water bottle if I’m running over a certain mileage. Most water fountains on my running routes shut off during the winter months. Make sure to bring your handheld bottle with you if you need to hydrate on your run!
Here’s my bonus tip for you: stay smart and run inside if it’s too dangerous outside to walk or drive. I promise you won’t lose your fitness right away if you miss a run or two.
I’ve learned to actually look forward to winter running and you can, too. Layer up, and get out there. When summer rolls around and you can’t peel off any more layers, you’ll be dreaming of colder temperatures.
Go out and enjoy winter running!
