Running in the cold
If you know me, you know I hate the cold. Like, get me to a beach and to warm weather asap. I know I don’t have much insulation on my body, but still, the cold and I just don’t get along. Part of it is that I have terrible circulation. Like many other runners, blood doesn’t flow to my extremities very well. If it’s below 50 degrees, I need to wear gloves. If it’s below freezing, double gloves (and hot hands) it is. And if the temps are in the single digits, you better believe I’m sticking to the treadmill. But there are some things you can do to make your cold-weather runs more enjoyable. Here are some of my favorite cold-weather running tips.
Don’t overdress. A lot of runners tend to wear so many layers that they look like the little kid in A Christmas Story, barely able to put down their arms. But then a mile or two into the run, they’re sweating and unbearably hot. To combat this, try doing a few drills inside and get your blood flowing before you even get outside. That way, you won’t feel the need for the extra layers.
Protect the extremities. People call me weird, but I’ll wear shorts in just about any temperature. That’s because my legs don’t get too cold when I run, especially when I’m running far or fast and my legs are working overtime. But, my hands and head will always be covered. Find a good pair or gloves and a good beanie/toboggan (depending on where you were raised, you probably have a different name for this kind of winter hat). If it’s extremely cold, I’ll even wear a buff across my face to protect my nose and cheeks. The way blood circulation works, those extremities are the last place to get the blood and often end up colder. Avoid hypothermia or other severe side effects by protecting the hands, face, and head.
Avoid icy roads. Snow is pretty. Despite how much I despise the cold, I actually love snow (so basically, if it’s cold it better snow to make it all worth it). But snow and ice also make for dangerous running conditions (just ask the Portland runner with the infamous TV interview). If you’re running outside in the snow, or especially if it’s rained recently and there’s black ice, run with extreme caution. And while your first instinct may be to run in the road if it’s clearer than the sidewalks, remember that cars may have a harder time stopping or swerving to avoid you in the snow.
Don’t worry about speed, run on effort. When it’s cold, your body isn’t able to get blood flowing as effectively, preventing certain muscles from working as efficiently as normal. Your body is having to work harder to keep you warm, and your muscles aren’t as pliable as they are in more moderate weather. Plus, cold air tends to be thinner and dryer, which can affect your breathing when running. So just like you’re told to not worry about pace on hard days, it’s just as important throw pace out the window on cold days. Run based off effort instead of speed.
Change clothes or head back inside when you’re finished. Oftentimes, when runners suffer from frostbite or hypothermia, it’s after they actually finish their run. Your body temperature begins to drop quickly, your sweaty clothes change from warm to cold, and your body goes into a state of shock. Avoid that shock by bringing a change of dry clothes with you if you are going to remain outside, or head back inside to normal temps. Either way, it’ll save you a lot of post-running struggle.
There’s no shame in treadmill running. While treadmill running is different than running outside, sometimes it’s the best option. If it’s cold, dark, and rainy, be smart and stay inside. If you’re feeling a bit under the weather, be smart and stay inside. If it’s snowy and/or icy out, be smart and stay inside. Some people dislike treadmill running more than others; but however you feel about it, don’t let your feelings overpower your safety.
Those are a few of my favorite cold-running tips. What tips do you have to add?