Running is an easy sport during the warm weather months - Good weather means that many athletes get addicted each summer, only to get frustrated and turned off as the ice begins to set in. Donât let those bitter cold mornings dissuade you! Iâm here to help everyone continue running, safely and happily, as the temperature starts to drop.
Letâs start with your outfit.
Pure and simple: You need to layer. Start with a base layer that can wick away sweat. This means that youâre looking for something like DriFit, ColdGear, Thermal Gear, etc. While wool and silk are also good options, synthetic wicking material is specifically designed to keep you warm and dry.
Next, if youâre going out in especially cold weather, comes your middle layer: an insulator. This is going to be a material like Microfleece, Polartec or Dryline. Itâs purpose is to trap heat close to your body and continue the wicking process. But if itâs not cold enough to justify this, skip straight to your outer layer: Wind- and Water-proofing. I know youâve got a winderbreaker from the 90s just sitting in your closet and waiting for its moment. Grab yourself a nylon zippered jacket and pull it on top of everything else - This is going to save you if the weather takes a turn for the worse.Â
As far as accessories go: Invest in sunglasses. While the cool temperature may make sunglasses feel unnecessary, the truth is that you need to protect yourself from the light being reflected off of snow, ice and wet surfaces. These are often necessary so that glare doesnât turn into a problem. And be honest: Do you need sunscreen too? (Yes you do.) Put some on your face before leaving the house.Â
Never wear cotton socks - They donât wick away moisture, which can leave your feet with some nasty blisters, not to mention that wet feet during the winter can be all kinds of hell. Buy yourself a couple pairs of socks that are specifically meant for winter running: Drymax, Powersox and SmartWool are all dependable.Â
Are your running shoes meant for the cold weather? While some running shoes are specifically made for winter sports, you can also âwinterizeâ your own pair without spending too much money. Yaktrax are easily removable afterward, while DIY screw spikes offer a much cheaper option.Â
And donât forget a winter cap and gloves. While many athletic companies make these specifically for runners, any hat or gloves/mittens will really do. Which you wear comes down to personal preference. However:Â Donât skimp and decide to wear ear warmers instead - A hat is going to cover the top of your head, which is necessary once the wind picks up.Â
We tend to ignore hydration during the winter. Summertime sees the most rhetoric about water intake, but the truth is that you need to constantly keep this on your mind. In roughly 95% of hypothermia cases, the person wasnât well hydrated before they went out.Â
Believe it or not, your sweat rate doesnât change just because the temperature drops. Staying active means that you lose a significant amount of water regardless of what the outside temperature is like. So to stay safe, try to drink 16 ounces of water two hours before your workout, then another 8â12 ounces about 10 minutes before you start. And if youâre going to carry some with you, make sure to fill up your bottle with warm/hot water: You donât want it to freeze during your run!Â
Before you start your run, know exactly where youâre going and what your limits are. âBe Preparedâ should be your motto. For the sake of safety, donât ever run a significant distance away from your car or house. If your feet get wet or if you slip on ice, you need to be able to get back! Winter running is a bit prone to accidents, so opt for repeated loops or circuits around your neighborhood instead of distant long hauls.
If it appeals to you, consider running through graveyards during the winter. Theyâre well maintained, typically have walkways, donât intersect with car traffic and offer a decent sized loop for you to use. College campuses, maintenance roads, office parks and elementary schools are also good options. Â
And if you know that your hands and feet are prone to getting cold? Pick up a couple warming packets to take with you. Theyâre easy to carry and can help to keep you from developing frostbite.
Warm up fully before you begin your run. You can do this indoors before ever stepping outside: The cold weather can make your muscles feel tough and inflexible, so an increased warm-up is necessary. Make sure youâre doing some dynamic stretches in order to open up your hip flexors and get that blood flowing.Â
On the road, just assume that everything is black ice. That sidewalk? Black ice. Stairs? Black ice. That dog? Youâre a monster for trying to run over a dog, but yeah, heâs black ice too. So make sure youâre running on a cleared and well maintained path. If it hasnât been shoveled recently or looks suspicious, find someplace new.Â
If the surface youâre running on is slick, even if you slow your pace, be sure to increase your cadence: You want your feet to hit the ground more often than normal. Shortening your stride will help to keep your feet directly beneath your center of gravity, which will save you from getting injured during a fall. It prevents that slipped-on-a-banana-peel type of trauma.
And while outside, always make sure that youâre visible. The sun is going down earlier now, which means that many afternoon workouts quickly become ânight runs.â Reflective gear, headlamps, well-lit paths and even hand-held flashlights are going to be your friends. If the sun goes down and you find yourself questioning whether or not someone could easily spot you, just turn around and go straight home.
Get out of those dirty clothes immediately! Once youâre in the warmth and comfort of your home, try not to collapse right away: A warm shower and some clean clothes will not only feel good, but theyâll prevent funky infections and athleteâs foot. So set aside your wet clothes, put your shoes someplace warm to dry, and get changed.
Youâll likely need some more water afterwards, so consider making hot tea or lemon water. Youâll get hydrated while warming up, both inside and out.
And when in doubt - Treadmill it
Really, thereâs nothing wrong with sticking to a treadmill during the cold months. If youâre not comfortable going outside for a prolonged period, then donât! Find yourself a gym or make friends with a rich fitness buff who will let you use their NordicTrac. Spending some quality time with the machine can help you enjoy the process of running while keeping you safe and comfortable. And hey, you can watch movies at the same time! Whatâs not to love?
So enjoy your wintertime runs! The weather may not be terribly inviting right now, but you can still have fun.
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