Running in cold weather certainly has its benefits, but there are also new challenges that you don’t have to deal with in warmer weather, such as runny noses and icy roads and sidewalks. Here are answers to some common winter running questions, with expert tips on how to adjust to running and training for races in the winter months.
Why is My Nose Always Running in the Cold Weather?
I often hear from runners who say they love winter running , but they hate that they frequently get a runny nose, even when they don’t have a cold. Is there anything runners can do about a runny nose when running outside in cold weather?
It’s completely normal for runners to have runny noses while they’re running in the winter. In the cold weather, mucus and secretion production increases in your nose to warm and humidify the cold, dry air you’re breathing in.
In addition, when we’re exercising, our nose’s mucous membranes produce more mucous than when we’re resting. Some of those excess secretions will run out your nose.
Using a bandana or neck gaiter to cover your nose may help warm the air a little before it hits your nose. You can also try to breathe in more through your mouth (which you should be doing anyway).
Beyond that, make sure you’re prepared with something to deal with the constant dripping. I usually like to run with some tissues in my pocket. A bandana (same one you use to cover your nose), your sleeve, or running gloves could also do the trick.
Many running gloves even have a thumb made of different material than the rest of the glove, such as terrycloth, that’s intended for wiping a runny nose or sweat on your face.
How Can I Prepare for a Warm Weather Race When Training in the Cold?
Escaping the cold weather and running a race in a warm climate during the winter sounds appealing, but it does present some training challenges. How can you prepare for warm weather racing conditions when your outdoor training runs are always in the cold? The key to being ready to race in warmer weather when you’re training in the cold weather is to get acclimatized to warm weather.
Why and How to Get Acclimatized
What are the benefits of being acclimatized? You’ll start sweating earlier and more intensely than runners who aren’t acclimatized. That means your body will cool itself more efficiently, which keeps your heart rate and skin temperature lower.
You’ll be able to run faster and with less effort than a runner at the same fitness level who’s not acclimatized. You’ll also be at reduced risk for heat-related illnesses, such as dehydration, heat cramps, or heatstroke.
It takes about two weeks to get acclimatized to a warmer environment. While we’d all love to arrive two weeks early at our warm weather racing destination, that’s not always possible. So how can you adjust to warm weather when it’s still freezing in your training location?
First, you need access to a treadmill. To get the most out of acclimatization, your indoor runs should be as close as possible to your race because you do lose the benefits you gain if you don’t maintain the heat exposure. So, it’s not necessary to do all your training on the treadmill. Here’s what to do:
About three weeks before your race, move indoors for at least three of your runs. If you’re training for a half marathon or marathon, make sure at least one of those runs is your long run.
Repeat the same routine two weeks before your race, and do one of your shorter runs at your goal race pace. The week before your race, do three short runs indoors.
Make sure you’re well-hydrated during the week leading up to the race, especially on route to your race destination and once you get there. The day (or days, if you’re there earlier) before your race, walk around or go for an easy run outdoors so you’re exposed to the change in temperature and humidity.
Also: Ways to Love Treadmill Running More
Is It Safe to Run on Snow and Ice?
Some runners banish themselves to the treadmill during the winter months, since snow and ice make running on roads, sidewalks, and trails a bit treacherous. But it’s possible to still run outside and be safe even when the conditions aren’t perfect, as long as you take the right precautions.
One of the biggest concerns about running on ice or snow is wiping out and getting injured (and possibly embarrassed). One way to get more traction and avoid slipping is to use cleats or ice grippers, such as Yaktrax. You don’t have to invest in a new pair of shoes — they’re very lightweight spike-less coils that slip right over your running shoes. The coils give you a little extra grip so you don’t slip or slide.
Another safe and fun alternative is snowshoeing. The movements are not that different from running so, if you can run, you can snowshoe. Many shops that rent skis also rent snowshoes, so you can try them out and see if you like it before investing money on your own pair.
The other issue to worry about with running on snow or ice is, of course, keeping your feet from getting wet and cold. If you plan to do a lot of snow running, you may want to invest in a pair of trail running shoes, which are thicker, more waterproof, and have better traction than regular running shoes.
If it’s really cold, you may even want to wear two pairs of running socks –- one thinner (synthetic material) pair closest to your feet and a thicker (wool) pair over them. If you try this, just make sure that running shoes are not too tight with the extra layer.
Some runners also like to use disposable toe warmers in their shoes to keep their feet warm during winter running. You may also want to carry an extra pair of socks so you can change them if your feet do end up getting wet from the slush and snow.
And after your run, make sure you change out of wet clothes as soon as possible, so you don’t risk hypothermia.
In addition to watching your step so you don’t slip on the ice or snow, be on the lookout for other hazards. Use caution when crossing roads and running in areas where you may be hidden behind piles of plowed snow. Try to make eye contact with drivers so you know that they see you. It’s also helpful to wear bright-colored running clothes and reflective gear to make yourself more visible.
More Winter Running Advice:
- 8 Tips for Making Cold Weather Running More Comfortable
- Outdoor Winter Cross-Training Activities for Runners
- Tips for Racing in Cold Weather
- How to Dress for Cold Weather Running
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
