As the temperatures drop and the days get shorter, taking extra precautions for your outdoor runs becomes crucial. From your choices in clothing and shoes, to nutrition, to safety measures, it’s important that you take the necessary steps to stay comfortable and safe. Here’s a guide to help you continue your outdoor runs during the colder months.
Why Run in Cold Weather?
Many of us may be “fair-weather runners”, only hitting the pavement when the temps feel just right. But there are countless others who will go for a run, no matter how cold it gets. We asked some local runners to share what they enjoy most about running during this time of year:
- “I can breathe easier.”
- “The cool wind and the quiet.”
- “It’s easier to keep a steady pace without overheating.”
- “The cold air is refreshing and gives me a burst of energy!”
Running in cold weather offers numerous benefits. It can boost your mood, improve your endurance, and help you burn more calories as your body works harder to stay warm. Plus, you’ll find trails and paths to be less crowded, making for a more peaceful run.
In short, it can be a rewarding experience with the right preparation.
Clothing Choices
When it comes to clothing, layering is key:
- Base Layer: Choose moisture-wicking fabrics to keep sweat away from your skin.
- Middle Layer: Insulating materials like fleece help retain body heat.
- Outer Layer: A windproof and waterproof jacket protects against the elements. Don’t forget accessories like gloves, a hat, and a neck gaiter to protect extremities from the cold.
Footwear
Your normal running shoes are still good to use, but opt for running shoes with good traction for slippery surfaces. Consider trail running shoes if you expect to encounter snow or ice. Waterproof shoes or those with water-resistant uppers can keep your feet dry. Wearing thermal socks can also help keep your feet warm.
Safety
Prioritizing safety is essential as follows:
- Visibility: Wear bright, reflective clothing to ensure you’re seen by drivers and other runners.
- Warm-Up: Spend extra time warming up indoors to get your muscles ready.
- Route Planning: Choose well-lit, familiar routes to avoid hazards.
- Buddy System: If possible, run with a friend or let someone know your route and expected return time.
Nutrition Tips
Don’t skimp on nutrition when the temperatures drop. Sweat evaporates quickly in cold, dry air, so you may be sweating more than you think. Other tips include:
- Hydration: Even in cold weather, staying hydrated is essential. Drink water before, during, and after your run.
- Pre-Run Fuel: Eat a balanced meal with carbohydrates and protein about 1-2 hours before your run.
- Post-Run Recovery: Replenish with a mix of protein and carbs to aid muscle recovery. Warm beverages like tea or hot chocolate can also help you warm up.
How Cold is Too Cold to Run?
While many runners can safely run in temperatures as low as 0°F (-18°C) with proper gear, it’s important to listen to your body and consider factors like wind chill. The wind chill index determines when conditions could lead to frostbite or hypothermia. If temperatures drop below -20°F (-29°C), it might be best to opt for an indoor workout. Here’s a link to the National Weather Service’s Wind Chill Safety chart with helpful information.
Conclusion
If you’ve never tried fall or winter running outdoors, maybe this is the season to give it a chance. Remember to stay safe, dress appropriately, and enjoy the unique challenges and benefits of winter running!
Est. 1976 