If you live in the northern hemisphere and are a runner you know this time of year all too well. It’s time to put away the shorts and pull out the tights. It’s time to dig in the bottom of the drawer for the neck warmer and gloves. It’s time for winter running.
Winter running doesn’t have to be an unpleasant experience but it does require some extra planning. The following are some of my top tips to keep yourself safe and warm while running this winter.
1. Warm Up Your Body
Although warming up your muscles before you run should be done year round it is especially important during the winter months. Stepping from the warm indoors into the cold will be a shock to the body. Get the blood pumping before heading out by doing some quick jumping jacks, lunges and leg swings. It doesn’t have to be long, just enough to let your body know that you are going to begin moving. Always save the stretching until the end of your run.
2. Dress In Layers
The real key to winter running is dressing in layers. Always dress for temperatures 10–15 degrees warmer than they are outside. Begin with a base layer, preferably merino wool. Avoid cotton. Cotton absorbs moisture and will become extremely heavy. You are looking for insualtion and breathability without restricting movement and chafing. Your top layer should protect you from the elements (wind, snow rain). A great option is the Patagonia nano puff jacket.
When looking for running tights make sure they are moisture wicking so they will not weigh your legs down if they get wet. Two of my favorites are the Athleta Altitude Tight and the Crash 2.0 polartec tight by Title Nine.
3. Make Yourself Visible
Winter running often means running in the dark or during conditions which make us less visible to others. Make sure to be as visible as possible by investing in a few key items such as a reflective vest, belt, clip-on light or headlamp. If possible, try running during daylight hours or in well lit areas.
4. Think Traction
There is nothing as exhilarating as going for a run in a fresh layer of snow. There is also nothing quite as dangerous if you’re not prepared. The last thing you want is to slip on an ice patch and be held up with an injury for the duration of the winter. Trail running shoes will offer you better traction than a regular running shoe. For extra slippy conditions consider using a pair of Yatrax traction cleats that simply slip on over your running shoes. Althoug I’ve never attempted it myself, I have heard of others placing screws in the bottom of their shoes for better traction. I would try this first with an old pair of shoes before attempting on a brand new pair.
5. Accessories
Most of our heat escapes through our head therefore protecting it is one of the most important things you can do when running in cold weather conditions. A neck warmer that you can take off and put in a pocket after you warm up will also make your run more enjoyable. Keeping hands warm is also essential, especially for those who suffer from raynaud’s. There are multiple options for running gloves on the market. I always purchase a bulk amount of dollar gloves from Target at the beginning of winter and somehow manage to go through them all by spring. Putting a handwarmer in your gloves at the beginning of your run will also keep them warm throughout.
Two often overlooked items in the winter are sunscreen and sunglasses. Yes, the sun may not be blazing but it is still there so make sure to lather up your face before heading outside. A pair of sunglasses will also protect your eyes from wind and snow. Goodr has a wide selection for about $25.
6. Hydrate
Just because the temperature has dropped does not mean you no longer need to hydrate during your runs. Most people sweat at a rate of 24 to 32 ounces per hour while exercising and you should aim to replace 75 % of that while running. That means drinking 18 to 24 ounces during a one hour run.
7. Post Run
Just as you will warm up quickly you will also cool down just as quickly. Make sure to get out of your running gear as soon as finishing. If you have driven to a running trail bring a change of clothes with you.
