Running in the cold presents a lot of challenges. It can be hard to stay motivated running in cold temperatures, and it can increase your risk for injury. However, there are key tips such as a proper warm-up and proper winter running gear that can help you run better in the cold.
Running is a sport built on consistency, so if you decide to hang up your running shoes every winter, you’ll never reach your potential in this sport. That’s a fact. Having a goal such as a spring marathon has helped me stay consistent running in cold temperatures.
When I was running at a higher level, I would think of every run as a brick in the fitness wall. And if I got soft, and decided to let being uncomfortable for a couple of miles get to me–then I would let that fitness wall start to crumble. And that meant, kissing my running goals goodbye! This was not something I wanted to do! So I would tell myself to get up, dress warmly, and don’t overthink it. Typically after a couple miles of warming up, I would be shedding my layers any way.
If you struggle to keep running once winter arrives, I am sharing some tips to run better in the cold so you can keep working towards your running goals, too!
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Warm-up for the warm-up.
Warming up before running in the cold is crucial for staying injury-free. Your muscles will take longer to warm-up and thus, skimping on your warm-up could led to injury.
A good warm-up is also important for making running in the cold more bearable and for running better in the cold. You can kickstart your warm-up during your dynamic stretches. Add some lunges and air squats to part of your warm-up routine to make heading out the door more bearable. This may also prevent you from having to take more time to warm-up on the run. (Here is my 5-minute pre-run warm-up routine).
Call a friend.
Man, when that alarm goes off and it’s pitch black and freezing (or let’s face it, below freezing) and your bed is so warm and comfortable, it’s beyond tempting to hit snooze or turn off the alarm altogether. That’s why you need back-up aka a friend.
Make a running date in the early morning hours so you won’t feel like you can cancel and let her down. Trust me, it will make the experience much more fun. And, just by doing this once or twice a week, you’ll start to form the habit of getting up before the sun to run.
Get the best cold-weather running gear.
As a general rule of thumb, dress as if it is 10-20 degrees warmer than it is. Wear sweat-wicking gear or Merino wool which keeps you from getting cold and wet when you sweat. Compression gear is also great in cold weather because it enhances your natural blood flow, keeping muscles warm and loose–possibly preventing injury.
I personally like wearing a tank with a long shirt over it to keep warm but not overheat. When it’s incredibly cold, such as single digits, I suggest wearing a winter coat or parka, ski mask, fleece-lined pants, winter hat, ski hand warmers, and buffs. Here is a list of my favorite winter running gear.
Go back to the beginning.
Sometimes waiting those two or three miles for your body to warm up can feel like an eternity—especially if it’s early in the morning. You can bypass this discomfort by running a mile away from your house and then loop back to shed a layer. Sometimes, I will wear an old sweatshirt and hide it the bushes and grab it on the way home.
Protect your hands, and feet, and face.
I prefer to wear warm mittens (such as Ugg mittens ) or wool socks on my hands as compared to gloves because I suffer from Reynaud’s syndrome. SmartWool socks are the best for keeping your toes toasty and dry. Having warm feet is actually really important for keeping a natural stride, so definitely worth the investment. Use a ski mask, vaseline, Aquaphor, or Body Glide on your face and ears to protect them from getting chapped.
Remember to hydrate.
Did you know that you may need even more electrolytes in the winter than in the summer? For this reason, make sure you pre-hydrate and if you are running for a long time. Bring an insulated water bottle so that it doesn’t freeze. Holding a water bottle may make your hands cold though. I often stash mine and run back to it. Pro tip: Some runners put warm liquids such as coffee in their bottles to stay warm running in cold weather.
Breathe right.
Sometimes the cold air can really hurt your throat and chest, and make it hard to breathe. Warm it up by wearing a ski mask or buff. Breathing through your nose can also help with warming the air before it enters your body.
Change quickly.
As soon as you stop running, your core body temperature drops. Therefore, do a quick change into something dry and warm as soon as you walk in the door. Drink warm liquids and ideally, refuel with some hearty soup like this recipe from Elyse Kopecky and Shalane Flanagan’s book, Run Fast. Cook Fast. Eat Slow. Stay warm and eating good nutrition can help kickstart your recovery and keep your immune system strong.
Find a plan B.
If is dangerously cold, it’s important to have a contingency plan to running outside–or else you could risk getting hurt. This may be using a friend’s treadmill or getting a day pass at a gym. Some runners will run in parking garages to avoid frigid temperatures and icy roads. Get your contingency plan nailed down now so you’re prepared for when that day comes.
Be flexible.
As moms, you’ve mastered the art of being flexible. Extreme cold and wintry weather is a time to exercise this skill. You may need to run slower, run later in the day, use a treadmill, or you may have to break up your run to get the miles in. As you do with your kids, use your best judgment and do what’s best for you and your family in that moment.
If you need help staying motivated to run in cold weather, learn more about run coaching.
I would love to hear what tips help you running in cold weather.