Falling temperatures and fewer daylight hours don’t mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather offers numerous benefits, including improved mood and energy levels. But it’s important to dress appropriately and take other safety precautions when running in the winter.
Follow these cold weather running tips to run safely and comfortably through wintry weather:
Check with Your Doctor
Cold air can trigger chest pain or asthma attacks in some people. Before braving the elements and getting started with cold weather running, talk to your doctor if you have any medical conditions or concerns about exercising outdoors.
Dress in Layers
Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it’s really cold out, you’ll need a middle layer, such as polar fleece, for added insulation.
Best Cold Weather Running Clothes for Women
Best Cold Weather Running Clothes for Men
Avoid Overdressing
You’re going to warm up once you get moving, so you should feel a little bit chilly when you start your run. A good rule of thumb: Dress as if it’s 20 degrees warmer outside than it really is.
Protect Your Hands and Feet
You can lose a lot of body heat through your hands and feet and cold extremities can make for a very uncomfortable run. On mild days, wear running gloves that wick moisture away. Mittens are a better choice on colder days because your fingers will share their body heat. You can also tuck disposable hand warmers into your mittens.
Add a wicking sock liner under a warm polar fleece or wool sock, but make sure you have enough room in your running shoes to accommodate these thicker socks.
Don’t Forget Your Head
Wearing a winter running hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. When it’s really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.
Run into the Wind
If you’re doing an out-and-back run, make sure you run into the wind on the way out. That way, the wind will be at your back at the end of your workout, when you’re sweaty and could catch a chill. Get tips for running in the wind.
Get Some Shades
The glare from snow can cause snow blindness, so wear a good pair of running sunglasses (polarized lenses are best) to avoid this problem.
Pay Attention to Temperature and Wind Chill
If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body. If the temperature dips below zero or the wind chill is below minus 20, hit the treadmill instead.
Don’t Stay in Wet Clothes
If you get wet from rain, snow, or sweat in cold temperatures, you’re at an increased risk for hypothermia, a lowering of your body temperature. If you’re wet, change your clothes and get to warm shelter as quickly as possible. If you suspect hypothermia — characterized by intense shivering, loss of coordination, slurred speech, and fatigue — get emergency treatment immediately.
Watch for Frostbite
On really cold days, make sure you monitor your fingers, toes, ears, and nose. They may feel numb at first, but they should warm up a few minutes into your run. If you notice a patch of hard, pale, cold skin, you may have frostbite. Get out of the cold immediately and slowly warm the affected area. If numbness continues, seek emergency care.
Stay Hydrated
Despite the cold weather, you’ll still heat up and lose fluids through sweat. Cold air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or a sports drink before, during, and after your run.
During the run, it may be tempting to forgo drinking to avoid having to remove gloves or unzip your jacket. However, staying well-hydrated is crucial for maintaining energy levels and preventing dehydration. Consider using a hydration belt or a handheld water bottle that can be easily carried or worn while running. Sip from it regularly, even if you don’t feel excessively thirsty.
Be Visible
It’s best to avoid running in the dark but, if you have to run at night, wear reflective gear and light-colored clothing. Dress in bright colors if you’re running in the snow. Invest in a brightly colored hat, jacket, or vest, or consider attaching reflective strips to your clothes. You can also attach running safety lights to your clothes or shoes, wear a headlamp, or hold a flashlight while running.
These small measures can greatly enhance your visibility, especially during early morning or evening runs when visibility is low. It’s also a good idea to choose well-lit routes or areas with streetlights to maximize your visibility and minimize potential risks.
Stay Alert
In addition to being seen, being alert is equally important. When running in colder weather, it’s crucial to remain vigilant and aware of your surroundings. Keep an eye out for icy or slippery patches on the ground, as these can lead to falls or injuries. Stay focused on the road ahead and be prepared to make any necessary adjustments to your stride or pace in response to changing conditions.
Remember Sunscreen
Sunburn is still possible in the winter because the snow reflects the sun’s rays. Fortunately, you don’t have as much exposed skin as you do during summer runs, but you should especially make sure you use sunscreen on your face. You should also keep your lips protected by applying lip balm with at least SPF 15.
Take it Easy When It’s Frigid
You’re at greater risk for a pulled muscle when running in the cold, so warm up slowly and run easy on very cold days. Save your tough workouts for milder days or indoors.
More Cold Weather Running Tips:
- 8 Tips for Making Cold Weather Running More Comfortable
- Outdoor Winter Cross-Training Activities for Runners
- Tips for Racing in Cold Weather
- Common Winter Running Questions
