Cold Weather Running: Making it Fun and Safe

Running in the cold of winter can be a challenge, sometimes the biggest challenge is getting out the door, but it's also an opportunity to keep your fitness plans on track, boost your mood, and enjoy the beauty that winter has to offer. With all the upside, there are some strategies to stay safe and warm, and know when to say "not today" for that outside run. Whether you're an experienced runner or just starting out, these practical tips will ensure that your cold-weather runs are not only productive but also enjoyable.

Layer Up

One of the most important things to focus on for cold weather running is how you dress. Layering is crucial for staying warm and dry without overheating. Here are the layers to consider:

• Base Layer: Choose moisture-wicking materials that keep sweat away from your skin.
• Insulation Layer: This layer retains heat. Fleece or wool materials work well.
• Outer Layer: A wind-resistant and waterproof jacket helps protect against the elements.
• Accessories: Don’t overlook hats, gloves, and thermal socks. These can significantly enhance comfort.  And don't forget eye protection from the blinding, sun-kissed snow.

Be mindful of the time of day and how long you'll be out running.  The sun on a clear winter day can keep you surprisingly warm, but once the sun goes down, temperatures can drop rapidly.  If you're already a bit sweaty, the lack of sun can quickly make the remainder of the run cold and unpleasant, if not dangerous.

Adjust Pace and Technique

Cold conditions may require slow your pace, and implement subtle changes to your running, especially on snow and ice:

Be Mindful of Your Pace

In colder weather, it’s often helpful to slow down your pace. Cold muscles are more prone to injury, so a proper warm-up is essential before hitting your stride:

• Start with a brisk walk to increase blood flow.
• Once you start running, take it slow and continue to let the body warm up. 
• If the road/trail has ice, snow, or slush, accept that the pace will be slower than on dry roads or trail. 
• Avoid high-intensity workouts when temperatures are below -12C (10F).

Watch Your Footing

Snow and ice adds to the fun, but also the challenge:

• Invest in running shoes with good grip or traction built for winter conditions.  You'll usually find me in my trail shoes if there's snow and ice. 
• Use traction systems or add screws to your soles (there are plenty of videos to show how to do this).  Keep in mind, some over-the-shoe traction systems can cause hot spots or blisters on the feet.  
• Keep your knees slightly bent and take shorter strides to improve balance on packed snow or ice.

Hydration and Nutrition

It's easy to overlook hydration and nutrition on a cold run, but staying hydrated and fueled is necessary to get the most from the run:

• Drink water before, during, and after your run, even if you're not sweating as much.
• Consider incorporating warm fluids before heading out to help regulate body temperature.
• For longer runs, make plans to keep fluids from freezing.  Pack bottles under the outside layer of clothing.  If using a vest, make sure you have at least one layer of clothing over the vest, and hydration tube if using a bladder.  
• Drink more frequently with smaller sips to helpkeep fluids from freezing solid.
• Keep up with nutrition and be mindful of potentially increased effort trudging through snow, even at a slower pace.  Fuel accordingly.  

Stay Safe: Know Your Limits

Recognizing your body’s signals and understanding the risks of cold running are vital:  

• Pay attention to signs of frostbite and hypothermia.
• Be cautious of extreme weather conditions and adjust your plans accordingly.
• If you feel uncomfortable or extremely cold, it’s best to head indoors.
• Have an exit strategy and stay close to your car, home, or other shelter so if the weather turns or you get too cold, you can get indoors and out of the elements quickly.
• For longer runs, consider shorter loops where you can return home or to a car, replenish fluids, and swap out any wet clothing for dry layers.

Post-Run

After the run, focus on recovery with added emphasis on recovering from the cold:

• Change out of wet clothes immediately to avoid getting chilled.
• Warm up with a post-run meal or shake and hydrate to replenish your body.
• Consider doing light stretching to help relax your muscles.

Conclusion

Running in cold weather does not have to be daunting and in fact, can be very rewarding. There's nothing quite like getting "first tracks" after a snow storm, and enjoying the quiet stillness winter has to offer.  With a little preparation, dressing appropriately, adjusting your pace and expectations, staying hydrated, and listening to your body, you can continue to enjoy running all winter long. If you have any questions on winter running, or want to plan for upcoming races, connect with me through the Contact Us page of the website, or email me at brian@twofeetcubed.com.