Some runners choose to take the winter season off from racing, but others like to stay motivated by continuing to race through the colder months. Although many of the same cold weather running safety tips (like “don’t overdress”) apply to winter racing, here are a few other things to keep in mind if you’re racing in cold weather.
Wear throw-away clothes at the start.
The worst part of about winter racing is usually when you have to strip down to your racing outfit before the race starts. Rather than wasting a lot of energy freezing at the start, try to stay as warm as possible.
If you know you’re going to be waiting for a while, wear an old long sleeve shirt over your race outfit for extra warmth. Instead of tying it around your waist and adding extra bulk, you can throw it out at the one of the water stops or hand it to one of your supporters once you’re warmed up.
Some big races allow runners to throw away extra clothes at the start because they collect the clothes and donate them to a local charity.
More: Half and Full Marathon Packing List
Keep your head and hands warm at the start.
Even if you don’t think you’ll race in a hat and gloves, you should at least wear them at the start, since you’ll lose a lot of heat through your head and extremities. Some runners like to use hand warmers in their gloves to keep their hands extra toasty.
If you get too warm during the race, you could always take off your hat or gloves. You could hold them, tuck them into the back of your pants, or pass them off to one of your cheerleaders along the race course.
Do a pre-race warm-up.
A pre-race warm-up is especially important when racing in colder weather. A good warm-up dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run.
As you’re waiting at the start, jog or march in place for 5 minutes. You can also do dynamic stretches and warm-up exercises such as walking lunges, arm circles, high knees, jumping jacks, or butt kicks. Just be sure that you don’t start your warm-up too early because if you warm up and then stand around, you may get chilled.
Don’t forget to hydrate.
You may not be as aware of your hydration needs during cold weather races as you are when it’s warm. Cold air tends to be drier, and combined with the dryness that can come from increased breathing, you may not realize how much fluid you’re losing.
Be sure to drink water before, during, and after your race to stay hydrated and maintain optimal performance levels.
Even in cold weather, you’re still sweating, so you should be stopping at the water stops and drinking at least 6 ounces of fluids every 20 to 25 minutes. Also, make sure to drink water consistently throughout the day leading up to your race.
Maintain an even pace.
If you start out too fast, your body will heat up quickly, but your temperature will also drop rapidly as you inevitably fatigue and slow down. Running at an even pace will help you keep a more consistent body temperature, so you’ll feel more comfortable and perform better.
Use caution at water stops.
Taking water from the aid stations can be challenging in any race, but racing in cold weather presents additional difficulties. Make sure that you carefully take the water cup and drink it slowly, so that you can avoid spilling water on yourself.
Even if you don’t normally walk through the water stops, you may want to do so when it’s cold, just to be extra careful. Be aware of your surroundings and steer clear of other runners who are discarding half-full water cups, to prevent getting splashed.
If it’s extremely cold, you may find that your cup of water has a layer of ice on top. If that’s the case, gently squeeze the cup to break the ice and slowly sip the (ice-cold!) water underneath the ice.
Listen to your body.
Racing in cold weather can be demanding, and it’s important to recognize the signs of fatigue or injury. Pay attention to any pain, dizziness, or extreme discomfort, and slow down, walk, or stop if you need to. Pushing through pain can lead to more serious injuries and long-term consequences.
Change your wet clothes post-race.
If you get wet from rain, snow, or sweat during a cold race, you’re at an increased risk for hypothermia, a lowering of your body temperature. Bring an extra set of clothes so you can change out of your wet race outfit as soon as possible after the race.
If you suspect hypothermia — characterized by intense shivering, loss of coordination, slurred speech, and fatigue — get emergency treatment immediately.
Don’t skip your post-race recovery.
After pushing your body in cold weather conditions, it’s important to prioritize post-race recovery to prevent injury and support overall performance. Make sure to stretch, foam roll, and refuel with a balanced meal or snack to replenish your energy stores. Taking the time to cool down properly and allow your muscles to recover will help you bounce back faster and stronger.
More Cold Weather Running Tips:
Running coach Christine Luff is an RRCA-certified running coach, ACE-certified personal trainer, sports nutrition specialist, and youth fitness specialist. She coaches runners of all levels, from beginners to advanced, who are training for races, from 5Ks to marathons.
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