Cold Weather Running Tips
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Winter is days away and the cold weather is here to stay, but that doesn’t mean you have to set aside running until it warms up!
Keeping a consistent routine through the cold winter months will help you maintain or even improve your fitness, setting you up for a successful race season come spring or fall. And while you may have a treadmill available as an alternative, it’s nice to change it up and still spend some time outdoors.
Running in cold weather will keep you consistent, boost your confidence as a runner, and may even prepare you for inclement weather come race day.
You’ll face a fair share of challenges running in cooler temps, so here are a few things you may want to consider before you head out the door.
Check the weather before you go. I always check the weather the night before and the morning of. Where I live, the weather can change in an instant (it’s been known to swing 60 degrees throughout an entire day…thank you, Midwest!), so I always like to know the latest weather forecast to see what I’m getting myself into. This way, I can dress appropriately for the temperature and elements as well as prepare my mindset for what I’m about to face. It’s much easier to endure cold or bad weather when you know what you’re getting into! If you run later in the day, check the weather just before you head it. Is there rain in the forecast? Did the temperature just drop? Is there a wind chill? And if you pack your clothes for the day (if you run at lunch during your workday or immediately after), I’d recommending bring a few options along or keeping some layers in your car or a bag…just in case!
Dress appropriately. If you haven’t already, invest in some cold-weather gear you can wear from year to year. Base layers are a great start, then add layers based on the temperature and/or elements (rain or snow) you’ll be facing. A good rule of thumb is to dress as if it’s 20 degrees warmer than what it is. If you dress for the actual temperature, you’ll be stripping layers off within minutes of your warm-up. Depending on the weather in your area, a traction device like Yaktrax can keep you from slipping on ice/snow.
Don’t stash away your sunglasses and sunscreen. Speaking of dressing appropriately, don’t forget to continue protecting yourself from the sun! It’s easy to forget about in the winter, but the sun’s rays can still cause damage to your eyes and skin. If you’re an early morning runner and head out the door before the sun comes up, consider how long you’ll be out and what time the sun will come up to avoid being caught off guard. Runners are known to have an increased risk of skin damage from the sun, so be in the know and always remember to protect any exposed skin.
Give yourself an extra long warm-up. It’s important to warm up for every workout in any type of weather, but you’ll want to give yourself a little extra time when it’s cold. It will take longer for your muscles to warm up and be ready for the activity you plan to put them through, so it’s especially important if you’re doing any kind of speed work or intervals where you’ll be putting your body through a more intense workout. Start with an indoor warm-up so the cold won’t be such a shock to your body, then finish your warm-up outdoors. I’ve found on really cold days it can take up to 3 or 4 miles for my body to truly be warm, and I might put in an even longer warm-up if I’m doing a long marathon-pace workout.
Stay hydrated. It’s easy to forget hydration when it’s cold because your body isn’t giving you as many thirst cues as it might in warmer temperatures. I love to enjoy warm cups of coffee or tea during the winter, so I’ve made myself a rule to drink a full bottle of water (I use a 20-ounce bottle) between every warm/caffeinated drink I consume. Aim to drink plenty of water throughout the day and bring a handheld water bottle with you on your runs (like this one). You may not feel like you need it, but you’ll be more likely to drink it if you have it, and will lower your risk of dehydration. Just because you can get by without bringing water on a run doesn’t mean you should.
Relax. While running in the cold, especially before you're fully warmed up, you might find yourself tensing your body or pulling your shoulders toward your ears. This is a natural response as your body is aiming to keep itself warm but will restrict your movement, affect your running form, and tire you out more quickly. Every so often, think “RELAX”, and use that cue to drop your shoulders, loosen your body, shake your arms out a bit, and get back into good running form.
Stay warm and dry. Once you finish your run, change out of your running clothes quickly and get into warm, dry clothes. If you tend to struggle to warm up post-run (even after changing your clothes), try taking a warm shower or bath to warm your body up faster and drink a cup of tea or hot water with lemon - it really does the trick!
Have a plan B. While I’m a huge advocate of running outdoors whenever possible, there are times it’s just not feasible or simply not safe (extremely low wind chills, layers of ice, or deep snow). A backup plan, or plan B, will help you maintain consistency and not miss too many key workouts. You might consider moving your workouts around, taking your workout indoors (treadmill at home or a local gym), or going at a different time of day if conditions will be improved.
I hope these tips help you enjoy cold-weather running and give you ideas of how you can stay as consistent as possible through the winter months!
Running in the cold or finding alternatives can be difficult, so while these tips may be helpful - don’t beat yourself up if you do miss a day here and there or struggle with a backup plan. The harder you are on yourself, the harder it will be to keep going and not give up! Stay positive, be creative, and remember - running will always be there for you whenever you can make it happen.
Do you want additional accountability and support during these winter months? Consider a customized training plan, designed to meet you right where you’re at and help you set and achieve your running goals. Check out our programs here, or send an email to emergeruncoaching@gmail.com with questions!
