5 Tips For Running In The Cold


1. GET MOTIVATED
Make a plan to run with a friend. No one wants to leave someone hanging, especially in the cold. Embrace the light snowfall, if it happens. It is quite peaceful. Create a reward system for yourself.

2. KEEP YOUR FEET WARM
Double up on the socks, particularly socks that wick away wetness. Avoid mesh shoes. Visit your local running shop for traction devices you can attach to your shoes.

3. LAYER UP & KEEP YOUR CORE WARM 
Keep a log of the temperature outside and how many layers you were comfortable running in. Remember to change out of wet clothes immediately after your run. Keep a thermos of hot cocoa or coffee in your car, or better yet plan a post-run coffee-shop trip.  Runnersworld.com suggests the following, but you will find what works for you by keeping track on your own.

  • 30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm. Tights (or shorts, for polar bears).
  • 10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over the tights.
  • 0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket. Windbrief for the fellas.
  • Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.
  • Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or, says Arribas, “Stay inside.”

4. STAY VISIBLE
Wear a headlamp, carry a flashlight, and even wear a reflective vest if running in the dark.  Keep track of when the daylight begins and ends so as to try to be seen while running on the roads.

5. PACE YOURSELF
Don’t worry about speedwork during cold and snowy weather. Focus on slippery ground and icy trails so you don’t fall.