Cold Weather Running
Depending on your geography, you might be feeling like it’s time to hang up the running shoes and pull out all the coziest, fluffiest blankets you can find. But with the right preparation, you might find that winter running is some of the most enjoyable running there is!
Safe Apparel
The most important factor when running (especially in the winter) is safety. A new safety consideration comes into play when temps dip below about 40F - clothing. A broad statement would be to wear layers, but if you’re new to winter running that might not be very helpful. My recommendation is to wear thicker than normal socks, long leggings or sweatpants, a t-shirt/long sleeve layered with a sweater and maybe a zip up wind breaker to top it off. I like to keep my ears covered to avoid getting a headache as well. When it’s real cold (like, you can see your breath cold) wear a neck gaiter or scarf as well to protect your lungs from the freezing cold air.
Layers are important for several reasons, but one being that you’ll likely warm up as you run. It’s a lot easier to take off a hat or a sweater than it would be to unzip a full snowsuit. General rule of thumb is to dress for 10 degrees warmer than it actually is. So when it’s 60 degrees out, wear what you normally would if it was 70. If it’s 40, dress like it’s 50 and so on. Not only will safe apparel keep you comfortable, it will help protect you from frostbite and overexposure to the elements.
Safe Conditions
Now that you have all your layers on, it’s time to check the forecast. In the summer, the only time it’s really unsafe to run is if a thunderstorm or other hazardous weather is coming through your area. But in winter, there’s so much more to consider. Is there a risk of black ice on the roads you frequent? Do people typically shovel their sidewalks? Is the visibility potentially poor for cars in the road?
Some recommended safety gear would be YakTrax to give you some extra grip on the road and a brightly colored reflective vest to improve your visibility to other cars. Don’t run down an unplowed street and avoid blowing, powdery snow. If it feels unsafe, it’s probably best to hit the treadmill or take a rest day.
Set Your Expectations
Finally, winter running can either be some of your fastest runs or some of your slowest. On a cool November night, you might find you can actually run faster or longer than you can in the summer. Your body isn’t exerting as much energy to cool off and the oxygen rich cold air gives your lungs a little boost. Unfortunately though, icy and snowy conditions are going to slow you down quite a bit. Please don’t try to PR the morning after 4” of fresh snow fell, there’s no such thing as the perfect snow texture for running! I personally use winter running for keeping up some of my endurance and working on keeping a moderate, steady pace.
With these safety tips and considerations in mind, you too can conquer the streets all year long. Winter running can be peaceful, beautiful, and fun when done right! If you’re looking to get into running, winter is the perfect time. Contact us today to see how we can help you get started!
