Cold Weather Running Tips

Yes, it’s cold and dark but sometimes you have to break free from your indoor workout routine. Here are a few tips to help you weather the cold during your run.

  1. Dress in layers. Start with a wicking base layer and go from there. Be careful you don’t overdress. Remember, your body will heat up with movement.
  2. Protect your feet and hands. Your extremities will cool down the fastest during your run. Wear gloves or mittens to keep your hands warm. You can wear extra socks, too, but be sure your feet still have room to move inside your shoes. It’s that nice little “air pocket” that helps keep those feet toasty.
  3. Cover your head. Body heat escapes through the top of your head. Trap it by wearing a hat.
  4. Be sun savvy. Yes, it’s cold but the sun is still out. Wear sunscreen and sunglasses. You’ll thank yourself later.
  5. Start your run into the wind. What? Yep, running into the wind at the beginning of your workout will help keep you warmer on your way back.
  6. Hydrate. So. Hard. To. Do. In winter. But you need to stay hydrated. If a big cold glass of water doesn’t sound appealing, heat the water up and add a lemon slice for a warming and tasty twist.
  7. Be visible. Yes, you know that you’re out there running and following the rules of the road but it’s dark and sometimes the weather conditions suck. Drivers don’t care that you’re doing all the right things. Be sure they can see you. Don’t wear dark clothing. Put on reflective items like jackets, tights and vests. Wear lights – a headlamp, small blinking lights that attach to clothing, a lighted vest. So what if you look like a Christmas tree. At least you’ll be seen.
  8. Slow down. It is significantly more difficult to run on ice and snow than on dry roads. Consider running for a set amount of time rather than a distance. You'll still get in a great workout.

There are a lot of reasons to love running in winter. What are some of your favorite cold weather running tips?