You don’t need to be an expert in winter running or even a beginner for that matter. Running in cold weather can be easier because your body doesn’t have to work harder to cool down.
However, you can still get better results by wearing the right gear and adjusting your winter running routine.
1. The Temperature can be increased by 10-20 degrees
It is important to dress right for cold conditions. You should dress warm enough to enjoy the weather but not too warm. You will sweat and feel cold if you dress too warm.
Professional runners suggest adding a bit of layering at the start of your run in cold environments as low as 10-20 degrees. Your heart rate will increase and you will feel colder at the start of your run. However, your body will soon warm up.
When deciding on the correct attire for your run, remember to consider the windchill.
2. Layer up
Layers are essential when exercising outdoors. To keep your torso dry and warm, start with compression gear.
Because compression gear is thin, you can add layers without affecting your mobility. You want to make sure your clothes don’t get soaked by sweat.
Insulating clothing is essential for heat regulation. The temperature of the environment will determine how thick this layer is. Fleece is ideal for cold weather. Zip-ups are great if you’re prone to overheating.
To protect yourself from the elements such as rain, snow, wind, and other elements, you will need to add a layer of clothing. You may also consider adding a jacket to your existing layer.
Although soft-shell jackets are good for protecting against wind, they don’t offer waterproof protection. Hard-shell jackets are better for running in severe weather conditions like rain, snow, and sleet.
Consider adding an extra layer to your warmup, which you can take off as your body heat increases. This may seem cumbersome to some runners, but it could help you stay warm and motivated when you run outdoors in colder weather.
3. Select the right shoes
Running shoes are an important consideration if you want to run in cold conditions. Choose runners made from water-resistant fabrics and avoid mesh shoes.
You need to have a good grip, especially if you’re running in icy conditions. You can attach traction cleats to your running shoes to increase your traction.
4. Keep Your Feet Dry and Warm
To keep your feet warm and dry, you should also choose waterproof running shoes with enough grip.
Although there are many other tips and tricks that people use to keep their feet dry and warm in cold weather, each has its own pros and cons.
For example, as an insulation measure, runners may add a layer of newspaper to their shoes. Although this works well in dry conditions, it can cause your feet to become more wet and cold when you run in snowy or rainy conditions.
You can also use plastic bags or plastic wrap to protect your feet in wet conditions. However, plastic is not breathable so it can cause your feet to become sweaty and wet.
This is not ideal for winter running. To keep water out of your shoes, you can wrap a plastic bag around your shoes to your ankle. However, this may affect the grip of your shoes.
5. Remember your head and hands
It may seem obvious, but it is important to wear gloves and a hat when you go out in cold weather. A sweat-wicking hat that covers your ears is a good choice.
If you have to use your smartphone while out running, you can also opt for winter knit touchscreen gloves.
6. Use a headlamp and reflectors.
You should wear reflective gear if you run in the dark. This will make you visible to cyclists and drivers as well as anyone else running alongside you.
You will also need a headlamp to be able to see the terrain and avoid getting hurt. Are you too self-conscious to use a headlamp? No worries! The beanie has a built-in headlamp.
7. Protect your Mouth
Cold, dry air can cause irritation to your mucous membranes and respiratory tract. Wear a breathable mask to prevent irritation and avoid getting sick.
You can also adjust your neck warmer a little higher to cover your nose and mouth.
8. Keep your runs shorter and more maintenance-focused
Running in cold conditions can make it more difficult to avoid upper respiratory or bronchial infections.
Keep your runs under 60 minutes and focus your winter training on maintenance rather than speed.
9. Change your wet gear quickly
My final tip for cold-weather running is to get out your wet gear as soon as you finish your run.
You can also wear a beanie or warm layers if you don’t have the option to change right away. This will prevent your body from getting too cold.