Running in Cold Weather

If you love running, it doesn't have to stop completely in the cold weather months or even on spring and fall mornings when the temperatures may drop even it it is warm during the day.  Although, it is not wise to run in extremely cold temperatures, running when it is cold outside can be made comfortable and injury free.

Cold weather running can be made comfortable if you follow the tips in this article

When Not to Run

As a rule, I don't go outside and run if the temperature or wind chill  drops much below 30 degrees.  Running in temperatures between 30˚ and 50˚ can be made comfortable, but running in extreme cold can be downright dangerous.  For not only your lungs, but your skin and muscles as well.  The colder your muscles are, the more prone they are to injury.  No matter how much you warm up and stretch or keep moving while running, your muscles are constantly being cooled by the air flowing around them.  I personally, experience more injuries from running during the winter months than others.  This can be prevented if you prepare properly.

Preparing Your Feet for Cold

One of the biggest problems that I encounter while running when the temperatures drop is keeping my feet from freezing.  Most running shoes are made of nylon mesh to allow your feet to stay cool and breathe in the warm weather.  However, this does not bode well for running in the cold.  It is equivalent to being outside in your bare feet.

One simple tip that I do to prevent my feet from getting cold without investing in another pair of shoes, is to double up my socks.  I put a pair of calf length socks on to keep my feet and calves warm, then on top of that, I put either another pair of those or a pair of low rise sport socks to cover just my feet.  This gives just enough protection to keep the feet cozy while going for a cold weather run.

One simple tip for keeping your feet warm during a cold weather run is to double up your socks.

Dress Properly, Thermal-wear Helps!

It is a good idea to invest in a thermal long sleeve shirt and long pants that are thin, but keep you warm such as Dri-Fit, Underarmour, or countless other brands.  You can actually find these items at a low cost at department stores.

Put the thermal shirt and pants on, then just put a hooded sweatshirt and sweatpants on over top of these.  That is all that is necessary to keep your body and legs warm while running.  I like to use hooded sweatshirts because if I find that I encounter more wind than expected and a hat is not enough, I can pull my hood up and tie it to offer extra protection.

A thermal shirt and pants worn under a sweatshirt and sweatpants can make your cold weather run more bearable.

When the temperatures are between 50˚ and 65˚, I usually ditch the sweatpants. I sometimes retain the sweatshirt in this temperature range to keep my lungs and heart warm since my torso is not moving and generating heat. 

Don't Forget a Hat!

In cold weather some sort of cap is a must, a warm one such as one made of fleece.  You lose most of your body heat through your head.  Keeping a winter cap on while running will help retain this heat.  You may even find yourself sweating, but it is worth keeping it on.  For not so cold temps, use a lighter knit cap so you don't get so hot. They allow the heat to pass more a little more freely. However, when choosing a hat, make sure it covers your ears, you will be way more comfortable!  Otherwise, you could find yourself in pain at the end of your run.

When choosing a hat for cold weather running, make sure it covers your ears.  Otherwise, your ears may be hurting for quite a while after your run.

Gloves are a must.  

However, thick thermal gloves such as those for skiing and other outdoor winter activities, may be a bit much.  Thin, gloves such as work gloves for gardening or knit gloves or any made of a material that can breathe and allow perspiration to escape are ideal.  They keep your hands warm from the wind, yet allow the sweat to dissipate.  Otherwise, you may end up with soaking wet gloves.

Wear gloves that suit the temperature range

Gloves and hats that are made of fleece or similar material are great for lower temperatures, those made of thinner material are ideal for temps between 30˚ and 45˚.

Face covering...  Not so much.  

I find that if I wear one of these face coverings that cover your face, but have just a slit or two for breathing, tends to make the moisture build up on my face.  Not only that, but they restrict breathing when you need to take in oxygen the most, especially if you tend to breath in through your mouth and not your nose.  

If your skin is sensitive to the cold, maybe you should reconsider running in the cold weather or apply some sore of gel to your face for protection before running outdoors.

Lip Protection

Don't forget your lip balm!  Running in the cold can turn your lips into a dry, cracked mess if they are exposed to the cold and wind for long periods. This simple tip may save you some pain over a couple of days.  I know I have forgotten my lip balm on several cold weather runs and regret it halfway through.

Lip Protection is essential on a cold weather run

Breathing Technique

You should be breathing in through your nose and not your mouth.  This helps warm the air somewhat before it reaches your lungs.  Breathing this way all the time while running also helps filter out allergins.

Warm Up Indoors

Doing a warm up before running is a must, just like any other sport or workout routine.  However, stretching and warming up outside when the temps are cold, is going to take a lot of warm up as you are fighting against the cold air which is cooling your muscles down.  Get dressed for the outdoors, and stretch indoors where it will actually warm your muscles up.  Then as you go out and start running, hopefully your muscles can maintain the heat given that you dress properly.

Hopefully these tips will help you extend your running season, year 'round.  However, use your judgement and be safe and sensible!