Ever wonder how to run in the winter and not hate it? I always did.
I used to think all winter runners were crazy pants.
Who CHOOSES to run in the freezing cold?
You must be out of your dang mind.
At least that’s what I used to think…until I learned these cold weather running tips.
Then I realized running in the winter doesn’t have to be miserable. I learned how to do it right.
Plus, it feels great once you’re done – so accomplished and badass!
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First, is it Safe to Run in the Cold Weather?
Image credit: Compressiondesign.com
It depends.
Yes, if it’s cold but you are dressed correctly and the conditions are safe.
No, if it’s cold weather AND unsafe conditions.
Part of learning how to run in the winter is knowing when to say yes to running outside, and when to say no.
Treadmills are a great alternative on unsafe days (is it snowing so hard you can’t see? is it super slippery outside? is there a windchill warning? Just use the treadmill silly runner, it’s ok). Try these 5 Fun Treadmill Workouts instead.
But if you read and follow these cold weather running tips, you’re in a much better place to stay safe while running in the winter.
10 Cold Weather Running Tips for the Determined Winter Runner
1.) Follow the Weather
All cold weather is not created equal.
Track the weather so you know what you’re in for before heading out for a run.
A “cold” New England day can mean anything from 35 degrees and sunny to -10 degrees and cloudy with whipping winds. You never know.
That’s why it’s important to know what the temperature, chance of precipitation, and the wind chill factor will be before heading out the door.
Because these next cold weather running tips depend on the exact weather conditions. Be prepared!
2.) Dress Appropriately
Image credit: blog.logansportmemorial.org
What you wear to run on the “cold” 35 degree day will vary greatly from what you wear on a “cold” 5 degree day.
Again, to reiterate: not all cold weather is created equally.
Determined humans can run in almost any cold weather conditions – in fact, there is a saying that goes something like “there are no bad days, only bad gear”. You just need to dress correctly to protect yourself.
Wonder what “dress appropriately” means for each type of weather condition?
The rule of thumb is to dress like it will be 10-20 degrees warmer because body temperature elevates during exercise and you don’t want to overdress and overheat.
Note: This depends completely on your running distance, your body, your body mass and other factors like whether it’s sunny or cloudy, windy or not, etc. Always try something out yourself to determine what works best for you
Certain fabrics are good for running in the cold weather, and others are not.
Wicking fabrics are great, especially for base layers, because they wick sweat away from your body, helping to regulate your body temperature.
No one likes getting sweaty and then having the sweat turn cold, and be stuck to your body, right? Brrrr.
Along those lines….cotton is bad for winter running.
Cotton doesn’t wick moisture away. Stay away from it.
For insulating layers, stick to fleece or wool.
You want a material that will hold in the warmth while also keeping out the cold air. Fleece excels at that.
For jackets, pick a waterproof material (preferably with ventilation to allow for breathing). Bonus if the jacket is also specifically designed to be windproof. Wind makes everything colder so the more you can protect against it, the better you’ll be.
4.) Dress in Layers
What’s a base layer? What’s an insulating layer? WAIT….HOW MANY CLOTHES DO I NEED?
I hear you. It’s a lot.
But you’re a runner! You can do this! It’s WORTH IT for the glory of the run.
Let me break it down for you:
A base layer is the very first layer you wear (also kind of includes underwear/bra, so make sure those are wicking fabric too).
An insulating layer is worn over the base layer to trap heat in and keep cold air out.
A jacket is worn over the insulating layer, when it’s cold enough or snowing/raining, to ward off the wind and precipitation.
Hats/Gloves/Socks/Neckwarmers/Balaclavas are the things to keep your extremities from freezing up like little popsicles.
Also, Runner’s World has a cool calculator to help you figure out what to wear on your run.
5.) Wear Reflective Gear
The sun rises very late in the winter, and sets super early too.
This means winter runners are often left running in the dark. Or at best, in very poor visibility.
Protect yourself from cars and fast-moving objects by wearing reflective elements.
Some jackets, leggings and shoes have reflective element accents sewn right into them.
This is great…but it’s not enough for real safety.
The answer: wear reflective gear specifically made for running (or cycling) in low light.
Our top picks (for price and safety) are:
Reflective Vest: For only $8.99 this vest is a steal, and provides front and back reflection for nighttime and wintertime running.
$8.99 running vest on Amazon
Reflective Wristbands/Ankle Bands: Again, don’t spend a lot of money on this stuff. These wristbands are only $6.99 on Amazon and do the same thing as the more expensive options.
$6.99 on Amazon (way better than the expensive ones…)
Running Headlamp: Not reflective necessarily but a light source that makes you way more visible to oncoming traffic.
I used this running headlamp all last winter and loved it (and it’s only $8.99). Some others are literally $50 and unless it comes with a diamond, I’m fine with the $8.99 option.
6.) Warm up Inside the House Before Leaving for Your Run (But Don’t Sweat)
Do you hate rolling out of a warm bed and going out into the freezing cold?
Me too.
But warming up inside the (warm) house helps alleviate this issue.
It’s actually doubly beneficial: you get to warm up in the warm house instead of outside, and you don’t get as tight as when you warm up outside in the cold.
The caveat: don’t sweat while warming up inside. Otherwise you start your cold run off already sweaty (warm sweaty) and it will cool your body temp down too quickly. It’s unsafe.
Try some light dynamic stretches or walk for 5-10 minutes slowly on a treadmill if you have one.
No high intensity stuff. Seriously.
7.) Be Cautious and Aware of Frostbite
Extremities and exposed skin are usually the first to experience early signs of frostbite.
Frostbite is bad because it means tissue is freezing.
Runners often want to push themselves..of course we do, we’re majestic exercising beasts!…but when it comes to frostbite, just turn around and go home before you do real damage to yourself.
Warning signs of frostbite include:
Prickling/burning/stinging feeling
Numbness or lack of feeling
Waxy looking skin
Pale skin or blue-ish/yellow color skin
Blisters (this is extra bad…stop running immediately and get warm!)
Source: emedicinehealth.com
How can you prevent frostbite on cold days?
Cover up exposed skin with fabric and layers.
Keep moving, don’t stop and let your body temperature come down.
8.) Protect Yourself Against Windburn
Windburn is caused when cold wind constantly blows on exposed skin.
It causes redness and removes the moisture from your outer layer of skin, causing irritation. It can also lead to frostbite if the wind is cold enough.
Help prevent windburn by covering your exposed skin or applying Aquaphor or Vaseline to your skin (usually best on the face).
9.) Try Hand/Feet Warmers
If you even ice skated or skiied/snowboarded, you’ll know what these little buddies are.
I wore these for a New Year’s Day 4 Miler in 0 degree weather…and was SO glad I did.
Hand and feet warmers are magical on a freezing cold day. This is one of the best cold weather running tips anyone ever gave me.
Just open the package, shake them, and insert them in your gloves or socks (or between your socks and shoes). They even have bigger ones specifically made for feet if you want a full-foot-warmth experience.
And voila! Instant warmth!
10.) Shower Immediately After Your Run
Take off your sweaty cold clothes and shower very quickly after returning from your run.
Otherwise, the cold sweat will make your body temperature decrease too quickly and you’re in danger.
Note: there is a lot of debate about whether to take a hot, warm, or cold shower after exercising. Obviously we all want to dive straight into a scalding hot shower after a freezing cold run but be cautious if parts of your skin are still cold. Too hot water can cause redness and itchy skin (and it takes the fun out of the hot shower).
Bonus Cold Weather Running tip: Know Your Limits
Image credit: wildcattrackandfield.com
Running in the winter can be a beautiful, exhilarating and liberating experience, but safety must always come first!
You have to draw the line somewhere.
If conditions are unsafe…don’t go for a run.
If you don’t feel up to the challenge that day…don’t go for a run.
If you have any symptoms related to cold-weather-induced asthma, or any other medical concerns, consult your doctor first.
What are your favorite cold weather running tips? Share them in the comments!
