› Winter Running Tips
by Gina MillerIf winter has hit where you live, read this article and you'll be warm from head to toe!
WHAT TO WEAR
The best advice is to dress in layers and avoid over dressing. It’s tempting to want to want to be warm from the onset of your run, but it will not take long before you overheat if you have too many layers.
- Base layer – something that wicks moisture away from your body. Avoid cotton fabrics! Cotton will hold in moisture and you will get cold. Save the race t-shirts for putting on after your run.
- Mid-layer – sometimes a base layer and a mid layer are plenty. This layer provides warmth. Like the base layer, it should be of a wicking material (again, no cotton) so that your sweat has can evaporate. There are different weights of mid-layer fabrics and the thickness depends on how cold it is outside. You may have to experiment with different mid-layers to determine what is the most comfortable for you. You can regulate your heat better if you choose mid-layers that have half zippers. You can zip up when you’re cold or let a little air in as you warm up.
- Outer layer – a must if it is extremely cold, windy or raining (note that “waterproof” isn’t necessarily a good thing – waterproof garments typically do not breathe well). Think thin and light – windbreakers that you can take off and tie around your waist or fold and put in a pocket OR leave behind a tree to collect on your out-and-back runs.
Don’t forget about the rest of your body! Protect your extremities in cold weather:
- Hats – Not only helps your body retain heat, but on even in winter days, the sun is shining and a hat provides extra protection. If you opt for a beanie, again choose one that has wicking properties. The great thing about a beanie style hat is that you can pull it over your ears, therefore getting “2 for 1” protection.
- Sunglasses – If you live in snow country, the sun reflects off the snow. Wear sunglasses, especially if wearing a beanie-style hat that doesn’t have a visor.
- Headband – Protect your ears – if you wear a running cap, you’ll protect your head, but your ears will be chilly. Again – a wicking material is important.
- Socks – There are tons of technical socks out there in every thickness for every sport. Consider investing in a few pair of varying thicknesses, your toes will thank you.
- Shoes – Consider investing in trail shoes if you are running on surfaces that are slick with mud, ice or snow. Your feet will stay warmer and the treads are thicker so they provide better traction.
OH, THAT FACE!
Don’t forget to protect your face from the elements. Wind and cold weather is not only uncomfortable but can leave your skin and lips dry and chapped.
- Sunscreen and Moisturizer – Wear it! Enough said.
- Body Glide – Who knew Body Glide had so many uses? Body Glide on your face and lips provides a great barrier against wind and cold. Kind of like using Vaseline, but not nearly as goopy. Plus, you can get Body Glide with Sunscreen, so you kill two birds with one stone!
BE SAFE
The days are shorter and therefore you should make sure and take extra precautions when running in the winter:
- Carry a cell phone – sounds like a hassle, but if you’re out running trails alone and you twist your ankle, what are you going to do?
- Be visible – Wear reflective clothing if running in less than full daylight (e.g., mornings and late afternoons). It is also wise to clip a flashing light on the back of your running cap or on your waist so cars can see you. There are also tons of new and lightweight headlamps out there for running. A definite must if you’re on trails! Otherwise, a mini flashlight works just fine.
- Run on the treadmill – if it’s really, really cold, consider bagging the run outside and opting for the treadmill instead. “Too cold” is debatable, but if it’s less than 10 degrees Fahrenheit, consider something less extreme.
- Be aware of your surroundings – Always smart to do, but especially so in winter where more obstacles are apparent on roads and trails. If you’re running on roads, run facing traffic and be aware of cars that may lose traction in snowy and icy conditions…get out of their way!
EXPERIMENT AND KEEPING TRACK OF YOUR RUNS
If you keep a training log, note the weather conditions and what you wore – were you too warm, cold or just right? This will help you determine what to wear on your next run so that you have a great running experience and aren’t discouraged from going out there on the next 20 degree day!
OTHER CONSIDERATIONS
- When running in cold weather, begin VERY slowly. Your muscles are cold and need a chance to warm up to prevent injury.
- It is best to not stretch muscles before running in cold weather!
- Cold weather running can be dehydrating – make sure you don’t reduce the amount of fluids you drink. Just because you aren’t sweating as much as in warmer weather, does not mean you aren’t losing fluids. Cold weather can mean more frequent urination, so that by itself is a source of fluid loss.
….Remember, these are merely tips – if you have health concerns, seek the advice of a medical professional!
If you have any questions or comments, please feel free to contact Gina
by email.
