There’s no doubt about it, winter is on its way here - but that doesn’t have to mean the end or even slowing of your outdoor training! Check out these cold-weather tips to stay comfortable and competitive all year long.
1. First Steps: When planning your cold-weather run, check the local temperature’s “real feel” and then add 10-20 degrees to it to calculate your running temp. This is the temperature you’re most likely to maintain after warming up. Dressing for your running temperature ensures that you won’t be uncomfortably cold or stuck carrying excessive layers. Feeling slightly cool when you start is a good indication that you’ve dressed correctly for your running temperature.
2. Foot Focus: Extremities will get cold the quickest, so they’ll need to be a main focus no matter what degree of cold you’re training in. Even if you can comfortably run in shorts and a t-shirt, plan on packing gloves, quality socks, and even ear muffs for your winter run. Another important step for cold-weather runs is waterproofing gear. Consider a quick layer of a silicone sealer to make sure your toes stray warm, dry, and attached.
3. Sweater Weather: Knowing what to wear is half the battle when it comes to cold weather running. The last thing you want to deal with mid-route is painful, stiff toes, or a drenched, freezing back. If you’re rusty on what to wear when winter hits, consider referencing this quick guide while you dial in your running temp:
- 30-40°F: Long sleeve tech shirt, tights or shorts, running gloves, ear protection.
- 20-30°F: Two tech shirts (at least 1 long sleeve), jacket (optional), tights with or without shorts, running gloves, ear protection.
- 10-20°F: Two tech shirts, tights, windbreaker pants and jacket, running mittens, ear protection, wool socks.
- 0-9°F: Two tech shirts, tights, windbreaker pants and jacket, running mittens, ski mask, ear protection, wool socks.
4. Layer Appropriately: Smart layering is just as important as having the correct gear. When it comes to layering for winter, moisture is the enemy — whether it’s trying to come out, or in. Start with a moisture-wicking base layer, ideally a long sleeve. Next pick a mid-layer with either down or synthetic insulation, this is the layer that will primarily keep you warm. Your outer layer should be waterproof but breathable, most sport outer shells will fit the bill here.
Running tights come in fleece-lined options, and waterproof shells often come in jacket/pants combination sets. Running gloves and mittens are excellent choices to keep digits warm, and when in doubt opt for the all-around champion of insulation whether wet or dry — wool — for your ideal running sock.
5. Know Frostbite: Knowledge is power, and that applies to avoiding frostbite too. If for some reason your layering strategy didn’t go as planned you may have to run some self-assessments on exposed areas or digits. Frostbite typically begins with a prickling sensation, which then turns into numb and discolored skin (white, red, blue, grey, and yellow are common). If you suspect frostbite get to a warm area immediately and begin treatment immediately.
6. Be Bright: This is less about you, and more about the people around you. In the winter months, daylight fades quickly. Snowbanks, slush, and seasonal sleepiness all contribute to a more dangerous running environment for you. Make sure you’re seen with reflective, fluorescent, or even light-up harness and gear. If on-body lighting options aren’t your style, consider running with a flashlight or headlamp to light your way and notify those around you.
Cold weather running can be some of the most beautiful training opportunities of the year. Trails and roads are typically less busy, and can become private winter wonderlands. Like every season though, winter comes with its own risks. Be mindful about easing your way into cold-weather running, keeping an eye on any possible health issues that might be aggravated by the change. When in doubt, opt for an indoor treadmill training day and a possible celebratory cup of hot cocoa after!
