As winter approaches for us southern hemisphere dwellers and the days turn somewhat frigid, now is the time for us to help you with some strategies on how to run in cold weather.
Wasn’t so long ago we were sweating it out in the heat of summer. Those lovely long warm days have now given way to freezing mornings and darkness by dinner time.
The endless march of the seasons rewards us as outdoor runners with beautiful scenery and many varied and amazing experiences as we navigate all types of weather. Who doesn’t love the Spring burst of blossoms, warmth and colour? Or the perfect Autumn temperatures.
However, running when it is freezing outside in Winter is probably the most challenging for us in terms of getting out the door in the first place, and the sheer discomfort of being cold.
Let’s find out how to run in cold weather.
HOW COLD IS TOO COLD | RUNNING GEAR FOR COLD WEATHER | DRESS FOR A SLIGHTLY HIGHER TEMP | WHAT SORT OF COLD WEATHER RUN SHOULD YOU DO? | STAYING SAFE RUNNING IN COLD CONDITIONS | TAKE A WARM WEATHER VACATION | WRAPPING IT UP
HOW COLD IS TOO COLD?
I get it, you want to get your workout done, you know it’s probably too cold to run outdoors but hey, you’re committed.
Some people don’t mind the cold, even find it invigorating, others, like me, find it quite unsavoury to put it nicely. However, there are actually benefits to running in the cold and we should not avoid it unless it’s unsafe to do so.
- Exercising and otherwise being active in cold weather is thought to boost the immune system, provided you are suitably insulated with warm layers of clothing. Exercising in general is proven to boost the immune system, so it’s important to continue training, even if it’s cold outside. However, extremely cold conditions could have a depressive effect on the immune system, we need to exercise caution.
- Another positive aspect of cold weather running is the mood-boosting effect it can have. Winter blues or SAD (Seasonal Affective Disorder) is a common affliction in the cold dark winter months. Days are too short, not enough sunshine and lack of endorphins. It can be a depressing scenario for a lot of people. Running will send all those feel-good hormones raging and boost your mood significantly. Did you know, exercising has been shown to be up to four times more effective than taking anti-depressants.
- Burn more calories. As your body works harder to maintain warmth during cold-weather exercise your metabolism is increased and you will burn through more calories.
So, how cold is too cold? General consensus seems to be that anything below -10 degrees Celsius would be pushing the boundaries of safety.
Especially if there is a high wind-chill factor in play. Hypothermia and frostbite are ever-present risks in those conditions.
So now that we have established that it is ok to run in the cold, within reason, and that there are some benefits to it, let’s explore what sort of gear we will need to help make this a positive and safe experience.
RUNNING GEAR FOR COLD WEATHER
Unless you’re Wim Hof, you’re going to need the correct gear to safely run outdoors in the cold.
Let’s take a look at that.
LAYERING
- Baselayer. Select a suitable base layer and build from there according to the severity of the cold. Your base layer should be warm, wick away moisture and thin enough not to inhibit your movement in any way. A good choice would be something like thermal skins or similar. Long or short sleeve and legs will depend once again on the conditions and personal preference. It’s really important to keep your torso warm.
- Insulating layer. Your next layer will be the heat-insulating buffer between the moisture-wicking base layer and the outer protective layer. Wool and fleece are good insulators, cotton is not. This layer will be your running shirt/jersey, track pants, running skirt, shorts or whatever sports gear you love to wear. Ideally, these will be long-sleeved and long-legged in extremely cold conditions.
- Wind and Rain layer. This will be your protection layer and will need to be wind-proof and water-proof. These will range in thickness from very thin wind-resistant material which doesn’t offer any thermal protection through to thicker thermal insulating material and solid wind and rain protection. Choosing a jacket specifically designed for runners will have design features that enable moisture escape via breathable material and vents. Jackets with a zipper that you can gradually open as you heat up during the run are also ideal.
SHOES AND SOCKS
Shoes.
First of all, no old running shoes with worn tread. In wet and icy conditions, slipping and falling is an ever-present danger. You need shoes with a grippy tread design.
We also want shoes that are water-resistant. Consequently, our summer trainers aren’t going to be suitable as these are primarily designed for breathability and heat escape. A good choice for our winter shoes will be some of the water-proof trail running shoes that are specifically designed to keep out the moisture and offer good grip.
An excellent example of this would be Saucony’s Peregrine 11 GTX. This shoe incorporates Gore-Tex technology for maximum rain and snow protection and has aggressive rubber lugs on the outsole for peak grip. Most running shoe manufacturers have suitable trail-running shoes in their catalogue.
Tip: Some runners will even wrap their shoes with duct tape to effect a level of waterproofing. Another option is water-proof shoe covers that fit over your running shoes and keep out rain and snow. Check out an example of them here. Another option is feet baggies, these are like plastic bags you slip over your feet before putting on your shoes. Probably not the best option if your feet sweat a lot.
Another tip: If you are running on snow and ice you can try chains for your shoes, similar to tyre chains for your car. Check them out here.
Socks
Dedicated running socks are always a good idea no matter the weather. These are designed to give a proper level of supportive comfort and to provide a rub-free barrier between your feet and the shoes.
In extremely cold weather, it’s your feet that are constantly in contact with the ice, snow and water, we need to pay attention to protecting them. It’s important to keep your feet dry. Dry feet are warm feet.
Look for wool or tech fabric socks that are effective in moving sweat or moisture away from your feet, but retain the warmth. Extra padding or thickness will improve the heat retaining ability of the socks. Trail-running sock manufacturers have some ideal products designed with cold weather in mind.
Tip: Here’s a great idea for that extra warmth boost, Toe Warmers. Apply these directly to your feet under your socks. Check them out here.
Once again, cotton is not ideal as it offers no moisture-wicking or heat retaining ability.
HEAD AND HANDS
You can lose a lot of heat through your head and hands. Accordingly, protecting these exposed areas is vital in cold weather.
Beanies, Caps and Neck-gaiters.
A technical running cap is a bare minimum. However, there is a huge range of head-warmers out there that you can choose from.
Beanies are a great choice because they cover your ears and forehead. These are available with thermal liners to keep you toasty in the coldest of conditions. Many of the popular running shoe brands such as Nike, NB and Brooks also produce beanies and caps.
Tip: Also check out outdoor gear brands such as North Face, Patagonia and Kathmandu. These brands are experts at producing supreme thermal gear.
Neck-gaiters are also a must-have in icy conditions. Your antediluvian scarf just isn’t going to cut it when old mate Jack Frost comes out to play.
Once again, available in protective thermal material such as fleece, and with moisture-wicking properties. These can be rolled up to cover your nose also if required.
Gloves
If you are like me, cold hands and frozen fingers is a real problem in cold weather.
Anything less than 10 degrees C and my exposed fingers start to turn white and eventually become numb. As you can imagine, warm gloves when running in cold weather are a must-have item.
Once again, the choice of brands and models is endless. Ranging from thin, slightly protective examples to incredibly warm ski gloves.
Another option is mittens. This way you are retaining the heat between the fingers instead of separating them.
Tip: For extra heat inside your gloves or mittens try HotHands hand warmer packets. These are small disposable packets that activate by shaking. Once activated you can pop them inside your gloves or mittens, they will provide heat for up to 18 hours.
DRESS FOR A SLIGHTLY HIGHER TEMP
Running outdoors on even the chilliest of days will still result in your body temperature rising.
A good rule of thumb is to dress for a slightly higher temperature to allow for that extra heat generated as you progress through the run.
As a result, you may feel a little chilly as you start your run, but as you warm up you will be more comfortable and not too hot.
Check the forecast before you head out and add a few degrees to determine how you should dress for the run.
Also, take notice of the wind-chill factor.
Refer to the ‘feels like’ temperature on your weather app, this will always be a few degrees cooler than the actual forecast temperature. This will help you decide on what layers to wear, especially which windbreaker to choose. For example, if the forecast temperature is 0 degrees but the ‘feels like’ temperature is -10, use the lower number when adding a couple of degrees to allow for your body heat to increase as you run.
WHAT SORT OF COLD WEATHER RUN SHOULD YOU DO?
What sort of run you will do depends a lot on the severity of the weather. Heading out alone for a long run on a trail you are unfamiliar with in freezing and snowy conditions is fraught with danger, and foolhardy at best.
But that doesn’t mean you can’t get your long run in. Let’s look at some options.
The Warm-up
Do your warm-up indoors.
Warming up those muscles and generating a little body heat before you step out into that arctic landscape is a better way to start your cold-weather run.
If you have a treadmill or a spin cycle, that would be ideal. Otherwise try some box jumps, walking lunges, yoga, running on the spot, some stair running if you have them or do a brisk vacuume of the house.
Now that you’ve warmed up a bit, you’re ready to enjoy all that winter running goodness.
Run in a Loop
Shedding layers as you heat up during your run can be an issue on a lengthy run. Sure, you can tie your jackets and outer layers around your waist, but that’s not always comfortable or practical.
Why not plan out a loop run around your home or car so you have somewhere to drop off those layers.
The other benefit of a loop run is that if the weather turns really nasty, you won’t get caught far from home or your car if you need shelter or have to abandon the run.
Not Too Far
You’ve checked out the forecast, it doesn’t look good, but you still want to head out for that run. Or maybe, it’s just really really cold. Instead of not running at all, why not just plan on a short run.
Even a short run is worthwhile. You can compensate by upping the tempo a little. We always advocate variety in your workouts, so mixing up running distances, duration, tempo and location is always a positive thing in any case.
Run With a Mate
Safety in numbers. Running with a friend or partner not only adds a little fun to your run but is also advisable in terms of safety in challenging weather conditions.
Getting lost because you can’t find the trail which is covered by snow, falling on the slippery ice, whatever it is, having someone with you who can raise the alarm or help is great peace of mind.
Joining group runs is another way to add some variety, fun and safety to your winter running.
Running clubs don’t stop when the weather turns bad. Most will have members who are a little hardcore and won’t miss a session no matter how cold or wet. They will know the safest routes to take and the best type of workouts to do in such conditions. Joining a running club is always a great idea regardless of the time of year.
Motivation and commitment. Running with a friend keeps you committed. You don’t want to let your track mate down by not turning up just because it’s a little cold. Sometimes this is just the motivation you need to lace up and get out the door.
Indoors Running
As mentioned earlier, there are times when it’s just too cold or conditions are so bad that it’s just not safe to attempt a run outdoors.
On these occasions, discretion wins the day and it’s time to take the run indoors.
Do you live in a notoriously frosty climate? Are your winters severe? Are the roads and paths outside like ice skating rinks?
If that’s you, investing in a treadmill for home will allow you to successfully continue your workouts during the winter months. If it’s convenient, joining a gym is another great option, plus you can take advantage of all the other facilities as well.
But treadmill running is about as exciting as watching question time in parliament I hear you say. Well, treadmill running doesn’t have to be boring, we have some great ideas to help put a little fun and excitement back into this sometimes necessary option. Check them out here.
The Cool-down and the Dry-down
In cold weather, your core temperature will drop quickly as soon as your stop your workout. Consequently, it’s imperative that you change out of your sweaty, damp gear as soon as possible.
Always plan to have a dry, warm set of clothes handy to change into at the end of your run.
If possible, jump into a warm shower or bath, especially if you are chilled to the bone. Warm water transfers heat more efficiently through the skin into the body than warm air.
Have a thermos of your favourite hot drink ready in the car if you have driven to your running location.
Getting warm and dry quickly is the key takeaway tip here.
STAYING SAFE RUNNING IN COLD CONDITIONS
Cold and icy conditions have inherent risks that we need to be vigilant about. Here are a few tips to help you safely continue running outdoors during the winter months.
- Stay aerobic. Getting your heart rate up will increase your body temperature.
- Hydrate. Remember to hydrate, it’s easy to forget to drink in cold weather as you may not feel thirsty, but you are still losing significant fluid through perspiration and breath.
- Layer properly for the conditions and don’t forget to protect against the wind-chill factor.
- Wear grippy shoes. Icy roads and pathways are a significant slipping and falling risk. Some trail running shoes are designed with this in mind. Beware of black ice.
- Stay visible. The days are shorter and there are more dark days in winter. Choose running jackets with reflective strips built-in or add some yourself. Same with caps and shoes. Use a headlamp at night, in dark conditions or when visibility is poor. Another great safety precaution is to use a clip-on bicycle rear light. These are bright red and can be set to flash, this is especially important if you are running on road shoulders in the dark. Try to choose well-lit routes.
- Keep your runs short in the most severe weather. Frostbite and hypothermia can set in within 30 minutes when exposed to extremely cold temperatures.
- Don’t forget the sunscreen and lip balm. Cold icy weather is typically very dry also. Use sunscreen to protect exposed areas such as your face. The application of vaseline is another good way to protect exposed areas.
- Don’t venture too far from your home or car. Now is not the time to explore some random trail you’ve never run before. Getting lost or worse, getting injured, far from home or help is not a happy situation in freezing conditions.
- Carry your mobile phone, some cash, ID, medical information and an emergency contact list in case of any problem out there on your run.
TAKE A WARM WEATHER VACATION
How about treating yourself to a run-cation or entering an event in some warm location during winter?
Take a break from the bleak conditions at home and head to a warm, sunny or tropical location where you can not only soak up the heat and sunshine but also enjoy a few run workouts without all the extra layers.
Choosing a winter holiday in a warm location with a great choice of running tracks and trails sounds like the perfect vacation to me.
WRAPPING IT UP
Winter can be unpleasant. The days are short, dark and cold. But it doesn’t have to spell the end of your outdoor running.
Being properly prepared, dressing appropriately and taking a safe approach to your outdoor workouts means you can successfully run throughout the winter months.
Don’t forget to check the forecast and take account of the wind-chill factor before heading out.
Completing your planned workout in adverse conditions is a real achievement and a mood booster. Reward your triumph with a warm bath or shower and a nice hot coffee. You’re awesome.
Please let us know in the comments if you have any other tips for cold weather running.
Happy running!
Steve.
This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.
