For those of us who love outdoor runs but don’t naturally thrive in the cold, winter can be a tricky season. The nice part, this year has been really warm up until this week. If you normally stick to your treadmill in the winter, but crave the open air, there are ways to make cold-weather runs doable; even enjoyable. With a few strategic choices in gear and mindset, you can conquer a chilly workout without counting the seconds until it’s over.
Here are some tried-and-true winter running tips, blending the wisdom from a former winter track runner who knows all about sub-zero practices and shoveling snowy tracks (that’s me!)!
1. Dress Light and Underestimate the Warmth Factor
It sounds counterintuitive, but you actually want to underdress for your winter runs. Aim to feel a little cold as you start, because once you get moving, your body will warm up fast. Layering up too heavily might keep you cozy at the start, but it will leave you sweating midway through, which quickly turns uncomfortable, and even dangerous, once you stop. Here’s a simple layering system that works well:
- Base layer: Start with a tech running shirt to wick away moisture. You want your skin to stay dry as you sweat.
- Top layer: Go for a lightweight pullover or zip-up jacket. It’s easy to remove and tie around your waist if you get too warm.
If it is really cold, add more layers that can easily be shed during a run if you start to get too warm. By focusing on light, breathable layers, you can avoid creating a “sauna effect,” which will leave you drenched and freezing the minute you stop.
2. Keep Your Extremities Warm
There’s a useful trick to staying comfortable in cold weather: keep your hands and feet warm. Your brain tends to take cues from these parts of the body, so if your hands and feet are warm, you’re more likely to feel warm overall. Make it a habit to pack gloves and wear warm socks since these simple items can make all the difference in a run.
In fact, I’ve run races in as low as 30-degree weather wearing just shorts and a T-shirt. As long as I had on gloves and thermal socks keeping me warm, I did just fine. Sometimes, that’s all it takes to trick yourself into running in the cold like a pro!
Another quick tip before we leave: Use arm sleeves. They are light weight, easy to shed and put in a pocket (or even just tuck into a waistband) but turn a T-shirt into a long sleeve shirt.
3. Consider Your Safety: Visibility is Key
Cold weather running often means running in the dark, whether in early mornings or after work. Visibility is crucial. Dark, wintry skies and bundled-up pedestrians make it harder for others to spot you, especially in low light. Here are a few ways to stay visible:
- Avoid dark-colored clothing. Reflective gear is easy to find and often built into cold-weather running apparel.
- If you don’t have reflective clothing, you can find reflective vests or bands that slip on over your clothes.
- A headlamp or clip-on light can also help you stay seen by others—and help you spot icy patches on your route.
4. Embrace the Outdoors but Know When to Head Inside
There’s nothing like fresh air, even in cold weather. But if the temperatures dip well below freezing or ice is making things risky, don’t feel bad about opting for a treadmill run. The treadmill might not be the favorite choice, but it’s a great backup for brutal weather days. It’s about staying safe and keeping your workouts sustainable.
I ran 5 miles in the dark on a snowy and icy road year ago. I set myself up for a challenge and just HAD to stick to it. I nearly got hurt that night. It was a run I should have done from the treadmill. Safety comes before any mile run.
5. Get Out the Door with Simple Motivation Tricks
Staying motivated to get outside on a chilly day can be half the battle. Here are a couple of mental tricks to help:
- Focus on the after feeling: Remember how good it feels to finish a winter run. That sense of accomplishment (plus the warm shower waiting at home) is always worth the initial push.
- Keep a playlist or podcast reserved just for your winter runs, adding an extra element of excitement to getting outside. Start the playlist before you get outside to help get you into the mental state early. This isn’t a time to start off mentally challenged.
- Remind yourself that each run you complete in the cold is building your mental strength and resilience: qualities that spill over into other areas of life.
Wrapping Up: Don’t Fear the Frost
Cold-weather running doesn’t have to be daunting. With a bit of strategy and the right mindset, it can become an adventure all its own. Just remember to dress light, keep your hands and feet warm, stay visible, and always listen to your body. If the weather’s too harsh, there’s no shame in hopping on the treadmill.
Here’s to embracing the winter roads and enjoying every frosty step of the way!
