Punxsutawney Phil predicts six more weeks of winter!
You may have come across the quote, “There’s no such thing as bad weather, only inappropriate clothing” or a similar version of the saying somewhere along the way. We agree with whoever said it (there are multiple sources) but there’s more to running in the cold so we put together some tips to help you get out and enjoy running through the winter!
1. Warm up! Before you head out into the cold, move around inside to get your blood flowing (without breaking a sweat).
2. Wear the appropriate gear. The goal is to dress so you’re warm enough without overheating. The general rule of thumb is to dress as if it is 10 to 20 degrees warmer than the temperature outside. You’ll be cold for the first mile–ish but your body will start to heat up as you are moving. Try to stick with sweat wicking layers and avoid cotton.
3. Keep your feet warm by running in shoes that have the least amount of mesh and avoiding cotton socks. Most brands make weather or waterproof shoes that will insulate your feet to keep them warm and dry, our go to is any shoe made with GORE–TEX.
4. Get a grip! Reduce slippage by adding some traction to your run. Try out a pair of trail shoes or use a traction device like Yaktrax® Run on the bottom of your running shoes.
5. Light it up! Shorter hours of daylight does not mean shorter runs. It’s important to see and be seen. Wear reflective apparel and consider using a headlamp or handheld light when you are heading out in the morning, evening or night hours.
6. Listen to the wind. If it’s cold and windy, run the first portion of your run into the wind then finish with the wind at your back. You’ll avoid heating up only to turn around and face a cold headwind, brutal when you’re sweaty.
7. Hydrate! You may not be sweating as much during the winter or realize how thirsty you are in the cold but you are still losing fluids through perspiration and exhalation (water vapor). Make sure to hydrate as much as you would on a normal temperature day before, after and during your runs.
8. Adjust your expectations. Forget running for pace or time and run by effort or feel. Running on ice and/or snow requires a greater effort and uses more muscles. As a general rule, reduce your distance by 15% to 20% and reduce your pace so you won’t be slipping.
9. Cool down! At the end of your run, take some time to stretch and allow yourself to cool down. You may want to run into a hot shower or curl up in a big blanket but a proper cool down is always important after a workout, no matter how cold (or hot) it is.
10. Get out of your sweaty clothes and change quickly post run. Your core body temperature drops as soon as you stop running. Change your clothes (head to toe) as soon as you can. Ladies – don’t forget to take off your damp sports bra ASAP.
The most important thing to remember is to have fun and enjoy being outside doing what you love to do! See you out there…..
