Winter Running
You may experience seasonal affective disorder and fall into depression. Sticking with winter running helps chase away negative emotions, leaving you feeling refreshed. In addition, running in cold weather can also aid in better weight control.
The significant drop in temperatures and reduced daylight in winter doesn’t mean your outdoor running routine 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 up your winter running.
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 leaves you feeling damp. For your outer layer, breathable nylon or Gore-Tex (a brand of waterproof, windproof, and breathable fabric) can block wind and rain while allowing heat and moisture to escape, keeping you from getting too hot or too cold. If it’s extremely cold, add a middle layer like fleece for extra insulation.
Protect Your Hands and Feet
Over 30% of your body heat can escape through your hands and feet. In mild weather, wear running gloves that wick moisture. Mittens are even better for keeping fingers and your entire hand warmer. You can also tuck disposable heat packs inside your gloves. Add moisture-wicking insoles under fleece or wool socks, making sure your running shoes can accommodate the thicker layers.
Mind the Temperature and Wind Chill
If it’s very windy, the wind can blow away the insulating layer of warm air around your body. Movement also increases airflow, letting cold air get closer to your skin. If the temperature drops below freezing or the wind chill reaches -20°C, consider cycling indoors instead.
Watch for Frostbite
In extremely cold weather, pay attention to your fingers, toes, ears, and nose. They might feel numb at first but should warm up after a few minutes of running. If you notice hard, pale, or cold patches on your skin, you may have frostbite. Get indoors immediately, slowly warm the affected area, and seek emergency care if numbness persists.
Talk to Your Doctor
Cold air can trigger chest pain or asthma. Before braving the elements, consult your doctor to understand any risks or concerns related to outdoor exercise in winter.
Dress for Protection
Snow reflection 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 for temperatures about 20 degrees warmer than the actual reading.
Don’t Forget to Protect Your Head
Around 40% of body heat is lost through the head. Wearing a hat helps retain warmth, allowing your circulatory system to distribute more heat throughout your body. In extreme cold, use a face mask or scarf to cover your mouth—this warms the air you breathe and protects your face.
Don’t Stay in 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 head somewhere warm as soon as possible. If you show signs 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 fluids through sweat. Cold air is also drying, increasing the risk of dehydration. Remember to hydrate before, during, and after your run.
Reduce Workout Intensity in Freezing Weather
You’re more prone to muscle strains when running in the cold, so warm up slowly and stick to easy jogs. Save high-intensity workouts for warmer days or indoor sessions.
Running in Strong Winds
Running in strong winds can be tough, especially when you’re sweaty afterward—it increases your chances of getting chilled.
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.