Running in cold weather tips and safety
How to stay warm during winter exercise, and what to wear.
Running can be brutal. Running in bitterly cold temperatures can make it even worse. Here are some handy tips to make sure you safely get in that run even when the temperatures tumble.
Partner
A running buddy is one of the best ways to remain accountable when the dropping temperatures make you want to skip a workout. Just set up a date to meet someone for a run. They can be an extra set of eyes to help you dodge any road hazards. You’re less likely to wimp out of running in the winter weather if you have someone who is waiting on you.
Shoes
Make sure that you are wearing the right shoes if you are going to be doing any type of winter running, like a Turkey Trot at Thanksgiving or a Jingle Jog at Christmas. To make sure that your feet are going to stay warm, you will need some shoes that have some type of mesh on them. It is also a good idea to have Gore-Tex uppers to make the shoes work even better when you are trying to run in the freezing weather. You should wear socks that will help to wick away some of the moisture away from your feet. This will keep your feet warm while you are running outside.
People run in the snow across the Williamsburg bridge, Saturday, Jan. 7, 2017, in New York. The Weather Service issued a winter weather advisory for New York City and the northern suburbs. Snow began falling from New York City and points east at mid-morning Saturday. (AP Photo/Mary Altaffer)
Temperatures
Dressing in layers is essential for running in cold temperatures. Start with a good base layer, such as running tights and dry-fit shirt. Make sure the fabric wicks sweat away from your body. From there, add any necessary layers such as a pullover or light running jacket. During the run, if you get too hot, you can always tie them around your waist.
Daylight
Make sure to run outside during the daylight hours. If you have limited daylight or running in the dark, it can be very hard to see where you are running. It is also a good idea to wear running gear that is reflective and fluorescent so that other people will be able to see you Many runners prefer to use a headlamp so their path will always be bright and any passing cars can see them.
Prerun
Get the body moving! To get the blood flowing without breaking a sweat, you can walk a few laps around the living room. You could also jump rope, do yoga, or even clean the house! Any light activity that will loosen you up and get the body pumping before that big run. The cold will not feel as cold if you are warm first.
Wind
They’re called windbreakers for a reason. You want to wear a running jacket that the wind is not going to blast you if you have sweat any. It is also a good idea to break up the running in the wind. You can run for about 10 minutes and then turn around and run the opposite way of the wind for about five minutes. You can repeat this until you are done running. You should also wear a face mask when you are running in the harsher temperatures of the winter months.
(AP Photo/Ed Andrieski)
Pace
Make sure you are flexible with the pace of your jogging and the miles that you are planning on jogging. If it is very cold outside, you need to look for places that are more elevated because the air will be warmer. This is going to make a big difference in whether or not you will be able to stay warm when you are outside. This is especially true in the 30 or 40-degree weather. If you are planning on doing a 5k in this type of weather, then you will need to have the right running clothes. You should run in the middle of the day because the weather will be much warmer at these times.
Change
Change your clothes as soon as you are done running because your body temperature is going to drop. This is especially true for women who are wearing a sports bra that might get damp. It is also important to drink something hot and steamy after the run. If that is not an option, try eating a hearty soup to warm you up. This will help to refuel the protein and sodium inside of your body that you are going to need after a run.
Race
Remember that one of the biggest things about racing in the winter is to keep you motivated to train throughout the year. The best motivation is to know that you are going to be racing somewhere that does not have a lot of snow and ice. The summer in the South can be very bad for runners but during the winter, the temperatures are going to be easy to handle. This is especially true in Florida, which is known to have a lot of marathons during the winter months.
Report a Typo
