Curious about how to run in cold weather? Each season has its own tips for staying safe while you get your blood flowing, and that also includes dressing properly.
Running when it’s cold presents unique challenges that all runners should know. From stretching to gearing up, there are many tips regarding how to run in cold weather.
Many dedicated runners don’t let obstacles stop them from hitting the road. You see them at all hours of the day or night. No matter how much snow has fallen or how cold it is, die-hard runners won’t stop from getting a cold-weather workout.
Keep reading for tips on how to train in the winter.
How To Run in Cold Weather with Layers
When gearing up for a run, it’s essential that you remember that once you start moving, your blood starts flowing, your heart rate goes up, and you start sweating. You could overheat if you have too many clothes on.
Plus, when you stop moving, you start cooling off immediately, and that sweat can make your protective clothes wet and cold. It’s a good idea to have a change of dry clothes that you can jump into immediately after a run, and a warm shower is even better!
That’s why it’s crucial that you layer so you can regulate your temperature and reduce the risk of hypothermia.
Therefore, always start with a quick-drying base layer (no cotton!) that retains heat by not getting wet. Materials like polyester, merino wool, lycra, and nylon are all good bets for your first layer.
The second layer is insulating, and it traps heat to keep you warm and comfortable. A great material is a fleece, depending on how cold your winters get. Remember, once you start moving, your body will begin creating heat. An excellent way to know if you have the perfect amount of layers is if you’re already warm and toasty before you even start running. You want to be a little chilly with room to warm up.
You might be good to go at this point, but if it’s windy or a little drizzly out, you may want to also gear up with a windbreaker or an insulated jacket.
Above all, be safe! Don’t forget to hydrate and keep your feet dry.
Don’t Forget To Warm Up!
The chemical reaction that moves your quads, glutes, and other muscles works best at a temperature that’s a little warmer than 98.6, your body’s natural temp.
Therefore, take the time to get a little heat going to keep you from being stiff and reduce injuries like strains.
An excellent dynamic warm-up can include various exercises for 30 seconds each. Think squats, lunges, jumping jacks, donkey kicks, and more. You want to raise your heart rate and help you absorb the shock of cold weather to your system.
You’ll know you’re ready to start running when your thighs begin feeling a little warm.
Learning How To Run in Cold Weather Can Be Easy!
We’ve already covered dressing in layers. An excellent way to know your running temperature is to add 10 to 20 degrees to the temperature outside. Still, everyone is different, and there may be other factors that you have to consider. If there’s a windchill, go from that temp instead.
Another great tip is to run into the wind when you start. That way, you aren’t facing it when you’re running back sweaty and wet.
Finally, remember that any extremities like your ears, feet, and hands need more protection since your blood is being pumped to large muscles.
Other winter running tips include:
- Remember to check the weather forecast before heading out. It’s important to stay well-informed regarding how cold it is and if any inclement weather like rain or snow is imminent.
- Take your time at first, especially if you haven’t jogged in a while. It’s better to slowly build up your endurance than wear yourself out right off the bat.
- Be safe by wearing reflective clothing, especially if it’s gray or dark outside. You want drivers to be able to see you easily!
- H20 is your friend! No matter how hot or cold it may be—drinking water is essential if you are moving your body.
Will Running Outside in the Winter Make You Sick?
Not if you take the necessary precautions to stay safe: from smart layers to hydrating, you are in control of your experience.
Don’t forget to help your body recover after a winter run. You will feel nice and warm at the end of the run, but the cold weather will cool you off pretty quickly.
A five-minute cool-down like a walk or a slow jog will help your heart rate return to normal while you hydrate. Afterward, take a nice hot shower or at least change into dry clothes to keep from walking in cold, sweaty clothes. Finally, do some light stretching to keep your muscles nice and toned.
Click here for more winter fitness tips!
