The fall brings great things; football, my birthday, Halloween, my birthday, and lower temperatures. For a native Texan running in cold weather makes for quite a change, one I gladly embrace. Cold weather running, by my definition, is probably substantially different from those of you further north; so if afforded the opportunity to run in very cold weather, here’s a better article for you.
However, for the rest of you here are some tips for running in the cold as defined by a southerner.
1. Wear a good hat. A great deal of body heat is lost through the head; being bald I lose a little more. I wear a brimless, dry fit hat that works double to absorb sweat. Running does funny things to your body temperature, which is why you get wrapped in a space blanket at the end of a marathon, so keep a lid on so you don’t get sick.
2. Lightweight Gloves. Swinging arms make for very cold fingers, I keep cheapies on hand so if I am out for a couple of hours and the temperature rises I can toss them. There are times when I can wear shorts but still need gloves for my dainty little fingers.
3. Modify your running route. This applies more to you trail runners, when it’s especially cold outside it’s a good idea to stay within a few miles of your house. I hit a patch of ice last year and subsequently smashed my face into the pavement, to slow the bleeding I had to use my shirt while I walked home. Even my ample layer of Yeti like back hair wouldn’t have been enough to keep me warm for more than 10 minutes; so this tip comes from personal experience.
4. Start cold. I am notorious for overdressing and have left plenty of layers on the side of the road as a result. When you start your run, you should be a little cold. You’re body will generate plenty of heat as you go.
5. No cotton. It’s just not a good fabric for running in hot or cold weather. Wear the same fabric for your summer running, just a little more of it. At the very least keep your hi-tech fabrics close to your body as a base layer.
6. Buy a good running vest. My vest is probably my favorite piece of equipment for winter weather. It keeps my core warm and has various drawstrings that allow me to let more / less air in to regulate my temperature. It’s lightweight, wind resistant, and versatile. Plus it’s long enough to cover up any unsightly bulges created by my running tights.
7. Protect your lips. A little chapstick before you go, or chicken poop if you’re from the deep south. When you run you’ll breath more (there’s a revelation) and move more air across your lips so don’t let them dry out.
8. Ear warmers. My ears hurt like mad cold weather, I have a headband / ear warmer gadget that I put on under my hat to keep the wind off.
9. Extra Vitamin-C. Exposing yourself to cold weather can make you susceptible to illness. And there are those that think running long distances lowers your immune system too, so just to be safe chew some extra vitamin C or mix it in with your water.
10. Number 10 comes from a reader a Colorado runner. Beth says this “I like this game. Here’s my tip. I learned this the hard way on a bike ride last year when I almost got hyperthermia. I biked up a mountain and got all sweaty, coming back down into the wind about froze me to death. So, the same goes for running:
Try to plan your run so that you start heading into the wind and come back with it at your back. If you do it in the reverse, you will be sweaty and the wind at your face will deep freeze you FAST.
Feel free to leave your best cold weather running tip in the comments below, if I use your tip there’s something cool in in for you.
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I like this game. Here’s my tip. I learned this the hard way on a bike ride last year when I almost got hyperthermia. I biked up a mountain and got all sweaty, coming back down into the wind about froze me to death. So, the same goes for running:
Try to plan your run so that you start heading into the wind and come back with it at your back. If you do it in the reverse, you will be sweaty and the wind at your face will deep freeze you FAST.
Nice. I would have never thought of that.
I whole-heartedly agree with #4. That’s one of the most important things for me, especially when running up here in the “real” cold
I usually start with light gloves and/or a hat, but typically end up shedding those pretty quickly.
I couldn’t have called this post complete without a comment from a real cold weather runner; and I think Alaska qualifies as cold.
My favorite cold running tip: Buy lots of gear at roadrunner sports with a $20 gift card given to you by Joe! Seriously though, running with a group helps you to forget about the cold. And if it isn’t cold enough to cause bodily harm, then you shouldn’t use the cold as an excuse to not run.
Thanks Mac but you know running gear as well as I do, $20 isn’t going to get you “Lots of Gear”
Always appreciate your input, thanks for reading.
It really depends on how cold. Around here, “cold” isn’t that cold, so I’d just suck it up and run until I warm up (#4). For colder climates, I’d recommend dressing in layers that you can peel off as necessary. In this case, it also helps to run laps around a neighborhood circuit so you can pitch stuff onto your property as you go by. Also, proper footwear is important. If there’s any risk of snow or ice along the way, you don’t want to go slip-sliding away.
Thanks for the tips!
As I head into my first winter of wanting to run outdoors this will come in super handy…. I’ve been feeling a bit lost amongst all the gear one can find out there!
My tip? Move down here to Florida with me where we rarely have a cold day
Any suggestions for a good winter running vest? Thanks!
I’ve actually been running barefoot and I plan to keep that up over the winter (also have a pair of VFFs). Oh.. and I live in Canada.
Here are some tips I use to keep warm: http://vanessaruns.com/2010/10/25/post149/
Another tip for the truly hardcore: Niacin. I’ll be posting about that tonight.
i love winter running and here where i live the temps drop to -40 to -50 but if your dressed properly it can be a good work out!
I’d just be considered with your thyroid being suppressed from the cold weather then on top of that your doing intense exercise. Make sure to have proper pre and post meals. Proteins, carbs and fat in all meals.
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