As long as I’m dressed appropriately for cold weather running, it’s that first mile that is really the toughest. Once I make it through that, I’m warmed-up and feel comfortable for the rest of my run.
If you’re like me and love running outside in the winter, but hate suffering through that first painful mile, try some of these tips to make cold weather running a little easier and more comfortable:
1. Warm up inside before you head out.
Run or march in place for 10 minutes or do other warm-up exercises before you head out. Your muscles will already be warm, so you won’t notice the extreme temperature difference as much.
2. Dress in thin layers of technical running clothes.
Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. When you wear thin layers, it’s easy to take off a layer if you warm up and tie it around your waist. Stay away from cotton because once it gets wet (from sweat or snow), it stays 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.
3. Warm up your clothes in the dryer.
Throw your running clothes in the dryer for a few minutes before you head out the door into the blustery weather. You’ll feel warm and cozy when you start your run. And by the time the warmth from the dryer fades, you’ll already be past that first uncomfortable mile.
4. Wear a hat.
We lose a lot of heat from our heads when running in the cold weather. Wearing a winter running hat made of a warm fabric like wool or fleece can help you stay warmer and comfortable for longer periods of time. You can always tuck it in your pocket or pants if you feel like you’re starting to overheat later in your run.
5. Cover your face.
To make breathing easier during that first mile, cover your mouth and nose with a neck warmer, scarf, bandana, or balaclava. This will help warm the air before it hits your lungs.
Covering your face is especially helpful if you’re running in the wind. You can always take it off once you warm up and your body adjusts.
6. Use hand warmers.
I always find that it takes my hands and feet the longest to warm up. It helps to use hand warmers, such Grabber Hand Warmers, inside your gloves or socks, on top of your toes. Once your hands and feet warm up, you can take them out so you don’t overheat.
7. Double up on your gloves.
In really cold temperatures, you may need an extra layer of gloves to help keep those hands warm. You can always take off the extra pair and put them in your pocket once they get warm.
8. Make sure you’re wearing the right socks.
Wear socks that are especially made for winter running. The key is that should be thick, made of a warm material (like wool), and high enough to cover any potential exposed skin. Even if I have a centimeter of skin exposed at the bottom of my running tights during a very cold run, it makes me uncomfortable!
If it’s really cold, you may need to wear two pairs of socks to keep your feet warm. You can wear one thinner (synthetic material) pair closest to your feet and a thicker (wool) pair over them.
The one caveat for this strategy is that you have to be careful that your running shoes still fit properly with the extra layer. You may want to purchase another pair of running shoes that are a 1/2 size bigger than regular running shoes, so you have some extra room.
Another option for keeping your feet warm is to use toe warmers in your running shoes.
About the Author
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.
