Cold weather running can be a rewarding experience, offering a fresh challenge. However, to stay safe and comfortable, it’s important to adjust your approach for cold weather running. With the right gear, mindset, and preparation, cold weather running can become an enjoyable part of your training.
Living in Minnesota has taught me a thing or two about running in the cold so I’m dropping my 8 practical tips for a better winter running experience. Maybe this winter you will come to love running in the cold or at least make cold weather running more tolerable for you.
A proper warm-up should be part of your pre-run routine anyway and is even more important in cold temperatures. Starting your runs with dynamic stretches assists in transitioning muscles from rest to action without creating unnecessary stress on the body. Here are a few examples of dynamic stretches.
It is common to not feel thirst like you would during a run in the summer. Even though you may not notice it, you could be sweating just as much as during a summer run. Consume water or electrolytes before, during depending on distance, and after runs.
Nothing will make it harder to take in your fuel during the run than the gels/chews freezing. Instead of having the fuel in a hydration vest, place it close to you and your body heat will keep it from freezing. If the fuel does get too cold, stick the fuel in your glove for a few minutes before taking it in.
Even with completing dynamic stretches before the run, start off with an easier pace as your body requires more oxygen to stay warm throughout cold runs. Be mindful of the days where your training calls for speed work. Consider moving these faster workouts to warmer days (if there is any that week) or complete it on the treadmill to avoid injury.
If running with bottles or a hydration bladder you may need to keep the nozzle from freezing during the run. One option is to blow air back into the hose to force water back into the bottle or bladder to prevent the bite valve from freezing. Filling the bottle or bladder with warm water is another way to delay or avoid the water from freezing.
For most runs, your regular running shoes will work out just fine. If the conditions are snowy but not icy trail shoes work great for added traction. If there are slick spots, add screws to the bottom of the shoes or utilize spikes, like these, to avoid falling.
Dressing for cold weather running can be tricky with navigating between staying warm but not too warm that you end up shivering from sweat freezing. Ideally, choose a moisture-wicking fabric closest to your body to aid with sweat evaporation. Next choose a warm layer made of wool or fleece for insulation and finally top with a wind resistant layer. Remember layers can be shed if you end up getting too warm during the run.
To avoid your body temperature from dropping too quickly, change out of your clothes as soon as you have completed the run.
Cold weather running can be challenging. The right clothes and gear can make a cold weather run go from miserable to enjoyable. Ensure you are setting yourself up for success by warming up, dress appropriately for the temperature, and staying fueled and hydrated throughout your cold, winter run.
Additional questions about how to navigate cold weather running? I love helping other runners get out and enjoy a winter run, send me a message here.
Hi, I'm Amy aka the Running Dietitian. An expert in all things running and nutrition.
