How to Run Safely and Effectively in Colder Weather
As the temperature dips, if you’re someone who still gets excited at the thought of going for a run outdoors, it’s important to take a few factors into consideration before you lace up your shoes.
Running outdoors in colder weather does require some safety precautions to ensure you not only enjoy your run but also get the best benefits from it. By learning the strategies for running in cold weather, you can keep up with your usual workout routine all winter long—without having to resort to boring treadmill runs.
Let’s go over the key factors you need to know about:
Utilize Proper Layering
The first “must-do” when running in colder weather is to make sure you’re layering your clothing properly. One common mistake some runners make is thinking they’ll warm up once they get out there.
They start off their run in far less clothing than they should be wearing to maintain a proper core body temperature. As a result, they not only feel uncomfortable but also struggle to warm up due to rapid body heat loss.
Instead, opt for three or four light layers of clothing when you head out. This allows you to remove layers as your body temperature increases throughout the run.
You can always take layers off, but once you’re out there, you can’t magically create a warmer layer. Be prepared with enough clothing from the start.
Stay Well Hydrated
Another common mistake when running outdoors in cold weather is neglecting hydration. In the summer, when the heat is on, you’ll easily feel yourself sweating, which prompts you to rehydrate with water or a sports beverage.
However, in cooler weather, you may not feel the sweat dripping from your forehead, so you might not think to drink as much.
While running in the heat does slightly increase your need for hydration, you still need to keep drinking even when it’s cold outside.
Don’t skip this! Ideally, aim to drink small amounts of water while running, and make sure to consume eight to sixteen ounces of fluid once you finish to help restore optimal hydration.
Additional Tips for Cold Weather Running
Warm Up Indoors
A smart strategy when running outside in cold weather is to warm up indoors first. Heading out into the cold when your body is already chilly will only extend the time it takes for you to warm up and get good blood circulation.
The muscles in your body are less flexible in cold temperatures, which makes you more prone to injury. By warming up in a heated environment, you raise your body temperature and increase your range of motion before stepping outside.
Simple jogging along with arm and leg swings will get your blood flowing and prepare your body for exercise, preventing that uncomfortable cold start to your run.
Use Good Footwear
As the streets get icy, it’s crucial to wear the right footwear for your run. Look for running shoes that provide both good support and excellent traction on the soles.
You’re likely to encounter ice and packed snow along your path, so proper footwear will help you stay safe and steady during your run.
Consider Your Track Carefully
Lastly, when you’re running in winter, make sure to plan your route carefully. Unless you’re very experienced with running in cold or snowy conditions, try to stick to the roads as much as possible. Roads tend to offer more even, safe terrain.
If you venture off the road into trail running, the chances of twisting an ankle due to uneven terrain increase. If you’re dealing with light snowfall (or no snow at all), you can stick with trail running, but if the snow is more than a few inches deep in any area, it’s best to stay on the streets.
In summary, here are the main factors to consider when running outdoors this winter. If you stay safe and fully prepared for the colder climate, you’ll have no trouble enjoying your runs and maintaining your fitness all the way through to the spring season.
