For those of us that live and train in areas where a 10-day temperature chart looks remarkably similar to the elevation profile of your last hill repeat workout, dealing with the seemingly ever-changing weather conditions can be...interesting.
Let's talk about those temperature swings. I'm not talking about a few degrees here and there, but the drastic swings from near summer-like temperatures, to days where you're scrambling to find your best, cold weather running gear. Just last week, many areas went from 70 degree weather, to below freezing in just a few days. Honestly, it's not uncommon for this to happen overnight. I've written a blog about cold weather running tips already which you can find here, but success is also about managing the back and forth temperatures. The warmer days this time of year, those days that in the summer time would feel cool, can feel like you're running in the middle of summer, with increased sweat rates, thirst, sodium loss, and heart rate drift. Personally, I recently found myself desperately wanting fluids during an easy 60 minute run on a 70 degree day, after spending several days in -20 degree weather in Canada. On the other side, after a sweaty run in shorts the day prior, you can find yourself struggling to keep your hands and face warm, fighting a stiff, cold wind, even with multiple layers of clothing.
If this sounds a bit familiar, perhaps some tips can help you adjust as best as possible during the swings.
Be Prepared
It sounds simple, but preparing for your run when the weather is highly unpredictable can be quite frustrating, and it's easy to miss the actual conditions all together. I do most of my runs mid-day and when I'm away from home for the run, I'll pack the night before, basing my gear decisions on the forecast. More times than I can count, I've packed for a warmer run but when it comes time to lace up the shoes, delayed cloud cover, persistent wind, or just a lingering cold air mass will make for a terribly uncomfortable run. This inevitably still happens to me a handful of times each winter, but I at least try to plan ahead most days and add some extra layers and gloves in my gear bag just in case.
Have a Drink
Staying hydrated before, during, and after a run is always important, even when it's cold. But when the temperatures go from below freezing to the 60's or 70's, you can experience increased sweat rates, sodium loss, and just feel extra thirsty. So carry a water bottle or soft flask on those warmer days, even when on a shorter run when you may typically not need hydration, at least until spring when the warmer temperatures are more consistent and your body has adjusted accordingly.
For longer runs in the cold, carry plenty of water to stay hydrated, and make sure you're taking enough in, even though you may not feel as thirsty as "normal." More frequent sips of water can help make sure you're getting enough fluids, while hopefully preventing water freezing in the bottle nipple or bladder hose.
Give Yourself Some Latitude
Bodies are often slow to adjust to the seasons, especially when you experience two, three, or four seasons in a week...or even a day! Give yourself some latitude to adjust the workout accordingly. Maybe below zero temperatures aren't the right time to do high intensity work. Consider jumping on a treadmill if you have one available, or do some other cross training indoors. It's also important to set realistic expectations for your run in extreme conditions. Cold legs can absolutely affect a speed workout, numb or painfully cold fingers can distract from focusing on the run, blowing snow can obscure the trail. Allow yourself to be okay with less than ideal conditions leading to a less than perfect performance (should we ever expect perfect performance?). Most importantly, make good decisions to ensure you're safe, have a plan to cut the run short if conditions are, or become, too extreme, and if it all works out, be proud that you got some miles in and boosted your mental strength at the same time.