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A significant drop in temperature and reduced sunlight in winter doesn’t mean your outdoor running habit has to hibernate. Running in cold weather can help reduce winter blues, boost your energy, and get you in better shape for swimsuit season. Follow these tips to keep running through the winter.Layer Your Clothing
Start with a thin synthetic layer such as polypropylene to wick 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 overheat or get too cold. If it’s really frigid, add an insulating middle layer like fleece for extra warmth.
Protect Your Hands and Feet
Over 30% of your body heat escapes through your hands and feet. In mild weather, wear running gloves that wick moisture. Mittens are better for keeping fingers and your hands warmer together. You can also add disposable heat packets inside your gloves. Use moisture-wicking insoles under fleece or wool socks, but make sure your running shoes can accommodate the thicker socks.
Mind the Temperature and Wind Chill
If it’s very windy, the wind can penetrate your clothing and strip away the insulating warm air. Movement also increases airflow, which can bring cold air closer to your body. If temperatures drop below freezing or the wind chill reaches -20°C, consider cycling instead.
Don’t Overdress
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
Around 40% of body heat is lost through the head. Wearing a hat helps retain that heat, allowing your circulatory system to distribute more warmth to the rest of your body. In very cold conditions, wear a face mask or scarf to cover your mouth—this warms the air you breathe and protects your face.
Watch for Frostbite
In extremely cold weather, pay attention to your fingers, toes, ears, and nose. They may start out numb but should warm up after a few minutes of running. If you notice hard, waxy, cold spots 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, talk to your doctor about any concerns or potential issues related to outdoor exercise in winter.
Dress for Protection
Snow can reflect sunlight and cause snow blindness, so wear sunglasses (polarized ones are best) to prevent this.
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. Change into dry clothes and get to a warm place as soon as possible if you feel damp. If you experience 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 water through sweat. Cold air also has a drying effect, increasing your risk of dehydration. Remember to hydrate before, during, and after your run.
Reduce Intensity in Cold Weather
You’re more likely to strain muscles when running in the cold, so warm up slowly and stick to light jogging. Save high-intensity workouts for warmer weather or indoor training.
Stay Visible
It’s best to avoid running at night, but if you must, wear light-colored or reflective clothing. Opt for bright colors when running in snowy conditions.
Running in Strong Winds
Running in strong winds can be tough, especially when you’re sweaty afterward—it increases the risk of getting chilled.
Don’t Forget Sunscreen
You can still get sunburned in winter because snow reflects sunlight. Remember to apply lip balm.