Tips for Running in Cold Weather

Its pretty cold out there. The temperature this morning was 17 degrees and with the wind it feels like 10. As winter officially started last week, we all know that there is more of this great stuff in store. Sadly, none of us can stop going outside for several months so I have put together a list of things to think about if you are going to get some exercise in the cold.

This post is also helpful for me because I am preparing for a late January run along Lake Michigan in Chicago. This is most likely going to be cold. Therefore, I need to do some tests before freezing my tush off. Additionally, there are lists out there of cold weather running tips, but I've found that these are either officially sponsored by useless running crap or written by people in California or the deep south where cold weather running consists of 50 degrees and some rain.

Without further ado, some things to consider when running in the cold.

1). Put on Yak Trax (or a similar item)
If you don't know what Yak Trax are I suggest looking them up.

This is a Yaktrack. These are snowshoes for... shoes. 

As you can see, Yak Traxs go on the bottoms of your shoes and provide some traction in the snow and ice. They look a little funny and are a bit tricky to put on the first time, but are fairly easy once you get the hang of them. There are models specifically for runners which means they come with extra support on the soles to shed packed ice and snow. I have the regular 'walk' variety and do just fine. 

I believe this is an essential item in a winter running arsenal because when the roads are snow-covered and slippery it is important to stay on your feet and maintain a good stride. However, just because you have these on does not mean that you are impervious to slippery conditions. I have fallen twice on the ice because these are less like Charlie Brown and more like Bambi. 

One additional note about Yak Trax. These are not good if the surface you are running on is plowed. In fact, I often feel pain in my feet if I run on mostly plowed surfaces with these on. These are best used if the roads are still covered, if the sidewalks you use are still covered, or if you see that it is currently snowing. 

2). Get a Good Wicking Base Layer

One of the greatest downfalls of runners in the winter is the fact that it is incredibly cold but you're still sweating like its the summer. The sweat generated then soaks into your clothes, freezes, and then provides a great opportunity for you to get pneumonia without much thought. If you're not into that sort of thing read on. 

The base layer is the layer that sits closest to your skin. Since your skin is where all that sweat is coming from, its important to make sure this layer doesn't absorb water or you'll risk the situation described above. Therefore, your base layer should be made from a 'wicking' material which sheds the water from your skin and your clothes. I recommend a long-sleeve shirt and probably a nice collar like a turtle-neck to prevent the really cold winds from sweeping down your neck. I found a wicking shirt at target for $20 made by underarmor. There are certainly better quality items out there and I've used it only once so far, but it kept me warm and prevented the wind from blowing straight through my body. If you can purchase a better quality one I would recommend it, any running store will have some nice ones to choose from. Additionally, I would splurge for one with a 3/4 zip at the neck to provide some extra ventilation. 

3). Buy Some Running Gloves

There are many options for running gloves and this is where you'll need to test some products to know what you need, but I highly recommend getting some gloves that get you through the season. Once again, when that wind gets blowing your hands are at an extreme location and if they are too cold, they could make your run quite uncomfortable. 

As far as gloves go, you could get away with a cheap pair from target. As long as they keep your hands warm, it doesn't really matter what they cost. I run into difficulty with these gloves because I have pretty sweaty hands. If I take my gloves off, I now have exposed sweaty hands that get cold pretty fast. Plus, the cotton gloves get all wet from sweat which is just gross. 

Instead, I have a pair of runners gloves that come with a mitten cover. The gloves are rubbery and wick away moisture and have a neon green cover that turns the gloves into mittens. Find a kind you like, but I highly recommend gloves that provide layers. It is really incredible to feel the difference even one layer can have on your overall running comfort and for some reason the hands are where a lot of heat and sweat are generated. When my hands start to get warm I can peel back the mitten layer and suddenly my hands are at a comfortable temperature again. Keep that in mind when shopping for gloves. Most importantly, find some you like and use them. 

4). Layer, Layer, Layer

I guarantee that on your first run in cold weather you will have too many layers. It is always very tempting when you're in your own house and are really cold that you want to find as many articles of clothing as you can and put them on. However, I've found that it has to be really cold for a lot of layers to be necessary. Today, with 17 degrees and a pretty chilly wind, I wore three layers and an outer shell. These layers aren't sweaters, they are normal running shirts and my base layer, but they do the trick. And when I returned today I was pretty warm. 

The best thing you can do is ensure you have that proper base layer described above, that you have enough layers to keep you comfortable, and that you have a shell on the outside that keeps you dry and ideally cuts the wind. This jacket from Patagonia was a Christmas gift this year and did a great job today cutting the wind. It is also waterproof and ridiculously lightweight. Under this I had my base layer, a short sleeve tech shirt, and a long sleeve tech shirt. That's it. Oh, and running tights. 

One final tip. If you can find clothing that has zippers, flaps, or any kind of vents, these are ideal. If you do find that you have too much on, sometimes the best thing to do is open a vent. Sometimes even just unzipping a 3/4 zip shirt can reduce your body temperature by enough to make it comfortable again. There is nothing worse than being far too cold on your run, or more likely, really sweaty on your run. 

5). Just Start Running!

When winter first started I decided to run inside for some of my runs. It gets to be a pain to put all this stuff on and go out in the cold and come home and undress. It is always really hard to start, because no matter how prepared you are, the first icy blast of wind generally turns you right back to the safety of your home. BUT, if you can get through the first struggles, you can usually get through the second ones, and before long you're feeling warm, happy you're out, and you feel really good when you get home. That's what you always have to remember, at the end of your run, you'll feel good. 

And above all, remember that you need to get out there. You can't take several months off and try to run a race in April or May, it just doesn't work. And you can't train for long distances inside. I once tried to run 9 miles on a 1/9th of a mile track. If you remember your multiplication tables that is 81 laps. It isn't a question of physical fitness so much as mental stamina that will ruin any attempt to accomplish this. 

These are some of my top tips for running in the winter. Remember to try different combinations and don't forget to check the weather before you go. Checking the weather lets you know if the temperatures will get warmer later, if there is a chance you'll be stuck in a snow squall, and most importantly, it lets you know what type of gear you need in what type of weather. Experiment with your layers in different conditions and you'll soon find winter running is a snap. Now get out there and conquer the cold!