Winter Running
During this season, you may experience seasonal affective disorder and fall into depression. Sticking to winter running can help dispel negative emotions and leave runners feeling refreshed. In addition, running in cold weather can also help exercisers better manage their weight.
The significant drop in temperature and reduced sunlight in winter doesn’t mean your outdoor running habit has to hibernate. Running in the cold can help reduce winter blues, boost your energy, and ensure you’re in better shape when swimsuit season arrives. Follow these tips to keep running through the winter.
Layer Up
Start with a thin synthetic layer, such as polypropylene, which wicks sweat away from your body. Avoid cotton as it retains moisture and will leave you feeling damp. For your outer layer, choose breathable nylon or Gore-Tex (a brand of waterproof, windproof, and breathable fabric) to block wind and rain while allowing heat and moisture to escape so you don’t get too hot or too cold. If it’s extremely cold, add a middle layer such as fleece for extra insulation.
Protect Your Hands and Feet
Over 30% of your body heat escapes through your hands and feet. In mild weather, wearing running gloves can help wick moisture. Mittens are even better for keeping fingers and your hands warmer as a whole. You can also tuck disposable heat packets inside your gloves. Add moisture-wicking insoles under fleece or wool socks, making sure your running shoes can accommodate the thicker footwear.
Mind the Temperature and Wind Chill
If it’s very windy, the wind can blow away the insulating warm air trapped by your clothes. Your movement also stirs up cold air, giving it a chance to get closer to your body. If the temperature drops below zero or the wind chill reaches -20, it’s better to hop on a stationary bike instead.
Watch for Frostbite
In very cold weather, pay attention to your fingers, toes, ears, and nose. They might start out numb, but they should warm up after a few minutes of running. If you notice hard, pale, cold spots on your skin, you may have frostbite. Get back to a warm place immediately, gradually warm the affected areas, and seek emergency care if numbness persists.
Talk to Your Doctor
Cold air can trigger chest pain or asthma. Before braving the elements, talk to your doctor about any potential issues or concerns related to outdoor exercise in winter.
Dress for Protection
Snow reflects sunlight and can cause snow blindness, so wear sunglasses (polarized ones are best) to prevent this.
Avoid Overdressing
You’ll warm up once you start moving, so you might feel a bit cold at the beginning. A good rule of thumb is to dress as if it’s 20 degrees warmer than the actual temperature.
Don’t Forget to Protect Your Head
About 40% of body heat is lost through the head. Wearing a hat can effectively reduce heat loss, allowing your circulatory system to distribute more warmth throughout your body. In very cold conditions, wear a face mask or scarf to cover your mouth—it helps warm the air you breathe and protects your face.
Don’t Wear Wet Clothes for Too Long
If your clothes get wet from rain, snow, or sweat in cold weather, your risk of hypothermia increases significantly. If you feel damp, change into dry clothes and get to a warm place as soon as possible. If you show symptoms of hypothermia—violent shivering, loss of coordination, slurred speech, fatigue—seek immediate first aid.
Stay Hydrated
Even in cold weather, your body heats up during exercise and loses moisture through sweat. Cold air also has a drying effect, increasing your risk of dehydration. Remember to hydrate before, during, and after your run.
Reduce Workout Intensity in Extreme Cold
You’re more prone to muscle strains when running in the cold, so warm up slowly and stick to easy jogs. Save intense workouts for warmer weather or indoor sessions.
Running in Strong Winds
Running in strong winds can be tough, especially when you’re sweaty after your workout—it increases the risk of catching a chill.
Don’t Forget Sunscreen
You can still get sunburned in winter because snow reflects solar radiation. Remember to apply lip balm.
Stay visible
It’s best not to run at night, but if you must run after dark, wear light-colored clothing and reflective gear, and choose bright colors when running in snowy conditions.