How to run in cold weather safely and effectively
Though it’s tempting to hang up your shoes for the winter season and wait for spring, there are plenty of benefits to running in the cold.
Cold weather jumpstarts a runner’s metabolism by preventing the body from preserving fat stores. That means it’s easier to burn calories and get rid of fat. Simply put, running in the cold is a great way to fight winter weight gain.
It also helps runners impacted by seasonal affective disorder (SAD). Endorphins released in exercise are shown to increase positive moods and decrease depression symptoms. Plus, running outdoors helps increase energy and motivates runners to repeat workouts.
Most importantly, cold weather is the ideal running condition. It puts less stress on the body, which means it’s easier to run and allows for greater efficiency. That’s why the ideal temperature for marathoners is 45 degrees.
While it makes for perfect conditions, going on a winter run still needs to be done safely to avoid common injuries. Before making a winter running plan, consider these tips.
How to safely go running in the winter
- Dress for the weather
Knowing how to dress correctly for running in the winter is simpler than one might imagine and doesn’t involve bulky layers.
A few key things to remember:
Dress like it’s up to 20 degrees warmer than it is.
Choose clothes suitable for temperatures 10 to 20 degrees higher than the current conditions. Doing so might seem counterintuitive, but remember that the body begins to warm the second it starts to move. Too many layers of warmth make for sweat, which could lead to a chill post-run.
Outfits should consist of three layers: synthetic base, insulative middle, and weatherproof top layer.
A proper synthetic base layer consists of technical fabrics to regulate body temperature. It extends down to the feet, which should be encased in wool or technical fabric to avoid moisture and trap warmth. It’s easy to skip a base layer, but important not to. They’re just as effective as bulky jackets but far less cumbersome.
In addition, don’t forget a weatherproof jacket such as a windbreaker or raincoat to keep the elements at bay.
Good running shoes are also important and should have strong traction in winter conditions.
Protect the extremities.
Winter runs come with an increased risk of damage to extremities. This could be as minor as dry skin or as serious as hypothermia.
Avoid these risks by wearing a moisture-wicking hat, running gloves, and a face mask. Skin balm is a great way to keep skin healthy and prevent frostbite.
Still not sure what to wear for today’s run? Runner’s World recommends the following:
- 0-9 degrees: 2 shirts, tights, windbreaker jacket/pants, mittens, hat, ski mask
- 10-19 degrees: 2 shirts, tights, gloves, hat, windbreaker jacket/pants
- 20-29 degrees: 2 shirts, tights, gloves, hat
- 30-39 degrees: long-sleeve technical fabric shirt, shorts or tights, gloves, hat
- 40-49 degrees: long-sleeve technical shirt, shorts or tights (gloves and hat optional)
- Don’t skip your warm-up or cooldown
It’s often tempting to skip a warm-up or cooldown, but it’s important to do so when running outside in the cold.
Taking the time to warm up properly for a run will help to loosen the body and avoid potential injuries. Doing so will also help ease the body back into running after potential muscle atrophy due to lack of activity during Covid-19.
We recommend working through a variety of dynamic warm-up stretches and movements. Pick a set of five to six exercises such as lunges and jumping jacks for about 30 seconds each. Once the warm-up is complete, the heart rate should be elevated and the skin should feel warm.
Cooling down after jogging in the cold will help to relax muscles, lower heart rate, and alleviate future muscle soreness. Simply put, runners who cool down feel better.
There are three important elements of a cooldown:
- Changing clothes immediately after the run to avoid chills and regulate body temperature.
- Replace the used running hat with a fresh, warm one.
- Consume a hot drink or soup to raise body temperature.
- Plan runs carefully
Take some time to sit and plan each run.
Plan a route that won’t take longer than 60 minutes. Even in ideal conditions, longer runs increase the risk of compromising the immune system.
Once active, runners should stay within their aerobic zone (typically 40-70% of their maximum heart rate). It will feel slow for some runners but decrease bodily stress while still conditioning and maintaining the muscles.
Determining the aerobic zone can easily be done per the CDC’s guidelines. First, calculate the maximum heart rate by subtracting the age of the runner from 220. Then, multiply that number by the target number within the aerobic zone.
For instance: A 35-year-old runner wants to maintain an aerobic zone of 50% of their maximum heart rate. Their maximum heart rate comes to 185 bpm after subtracting 35 from 220. To stay within a 50% zone, they should aim for 92.5 bpm (.5 x 185).
The finish should be fast. Minimize the distance from the end of a run to a warm place in order to avoid falling body temperatures. If a run takes place in a neighborhood, finish at the end of the driveway. Likewise, if a run takes place in public, finish as closely as possible to a mode of transportation.
Lastly, hydrate before, during, and after a run. In dry winter air, the body actively works to keep itself warm. A good rule of thumb is to drink half of the body weight in ounces every day. For example, runners weighing 150 pounds should aim for 75 ounces of water.
How to stay injury-free when running in the cold
It’s just as easy to sustain an injury during the winter months as it is in the spring or summer. These could stem from an increase in mileage, old or improper gear, and treacherous terrains such as snow and ice.
The most common running injuries include plantar fasciitis, shin splints, and Achilles tendinitis.
While most running injuries can be helped with ice, stretching, and rest, some call for more extreme measures such as knee surgery if runners don’t listen to their bodies. Don’t hesitate to slow down or stop at any sign of swelling or sharp pain.
Here are some tips to stay injury-free for great runs:
- Drink water
- Get a full night’s sleep
- Warm-up and cool down
- Use ice on inflamed areas
- Plan to gradually increase mileage
Running in the winter is great for runners of all kinds, including beginners. Just remember that in order to stay as safe and healthy as possible, warm up consistently, upgrade your gear, and listen to your body.
