Here in Cincinnati, Ohio we are blessed with all 4 seasons of weather. Each season brings it’s pros and cons and I enjoy getting out and running in all of them. We are smack in the middle of the winter season, and the past few weeks have been downright chilly and wet. However, a spring marathon requires training through the winter so there’s no waiting for the warm weather to return. For people that don’t have access to a treadmill or who strongly avoid them (ME!) winter can be a grueling time for training. I thought I’d share 10 tips for running in the winter that I’ve learned and used to help you make your winter training as enjoyable as possible.
Tip #1: Dress in Layers
When running in the winter and colder temperatures, it is important to protect your body and keep yourself warm throughout the run. This is not only important for enjoying your run, but also ensuring you finish your run safely. Not only do you need to focus on staying warm during your runs, but it is also important to emphasize staying dry. For this reason, I recommend always starting with a base layer material that is tight fitting and has some moisture wicking capabilities.
For the base layer, you will want to avoid cotton because it is known for trapping in moisture. There are varying styles and thicknesses of base layers, so you will have to make some decisions on what meets your needs. The colder the run, the thicker you will want your base layer to be to keep you warm. Depending on the actual temperature can be long or short sleeves on top and compression shorts or full tights on the bottom. Look for material names like polyester, polypropylene, and wool for good base layer options.
The main reason for wearing layers is that exercise generates a tremendous amount of heat. Layers are important because if you get too hot you can always shed a layer or add a layer the next time. For outer layers you will want something brightly colored, waterproof and breathable. The more you can keep wetness away from your body, the warmer you will feel.
Tip #2: Warmup Indoors
My second tip for winter running is to aim to start your run already warmed up. If you have the ability to do so, complete your stretching and other warmups inside to essentially pre-heat the oven. In the warm months, it’s much easier to get your body warmed up and primed for running. In the winter you have to put a little more effort into your routine. To avoid injury ensure that your body is loose and ready to go before heading outside to start your run. In the winter, you may need to add a few more exercises to your routine to help your body get ready for it’s run.
Tip #3: Protect Your Extremities
While protecting your body’s core should be your first concern, don’t forget to properly dress your head, hands, and feet. Numb fingers and toes are sometimes the first discomfort when running in the winter. When your body is confronted with cold air, your blood vessels will do what most things do, shrink or contract. This process is known as vasoconstriction. This contraction of your blood vessels reduces blood flow as your body directs more blood to its core. This is why the most common areas for frostbite are your fingers, toes, and ears. To combat this, you need to make sure you have a good pair of gloves, a
Tip #4: Watch Out for the Wind
You’ll probably figure this one out pretty quickly, but never underestimate the effects of the wind in the winter. There’s a reason why there are popular weather metrics called “Wind Chill” or “Real Feel”. When choosing what to wear for your run, it is important to take wind into account. My wife taught me early in our marriage that it’s important to keep your ears covered when windy, even if it’s above freezing. Having some wind-blocking clothes on hand for the days the wind is whipping is a smart idea. The wind can also quickly turn a small amount of sweat into a frozen mess. Just look at my hat after the end of a long run a few days ago.
Tip #5: Don’t Mess With Ice
When running in the winter, occasionally you may have runs where roads or paths are covered in snow and ice. My advice is, it’s never worth it to risk injury, so don’t do anything that would put yourself in danger of an injury. If you have gotten snow, try to find a surface where the snow has not been packed down too much. Snow actually can provide some traction if you are wearing proper shoes. Avoid running on ice or packed down snow. All it takes is one misstep to fall and injure yourself.
Tip #6: Use Your Body Heat to Your Advantage
Running in the winter can be hard, but God created our bodies to incredibly adapt to weather changes. Like I mentioned before, your body creates a substantial amount of heat when exercising. The first couple times that I attempted long runs in the winter, I would be frustrated halfway through my runs when I would discover that my water bottles would be frozen solid. A friend gave me the tip of tucking my outer jacket layer over my running belt so that the water bottles benefited more from the body heat. Sure enough, I have never had a fully frozen water bottle since! This is also a good practice for any other nutrition, like gels or chews, that you may have along with you.
Another tip is to also not let your body heat turn into a disadvantage. With increased body heat comes warmth and sweat. However, the moment you slow your pace or stop, your body will slow down it’s heat generator. With that said, on cold runs I prefer to run at steady paces instead of intervals to keep my body from cooling down too much on recovery sections. You will have to find what works for you, but you may find yourself feeling a little chilly if you are doing stop-and-go activities.
Tip #7 Remember to Hydrate, Even in the Winter
Compared to the summer, you will probably not feel like you are sweating as much. However, don’t forget about hydration when running in the winter as it is just important in all of the seasons. Water leaves the body in 3 main ways: sweat, urine, and breathing. In the winter, the air is usually drier, so your lungs have to work harder to warm the air up and humidify it. Also, we often overdress and end up sweating more than we realize due to our heavier clothes absorbing it. At the end of the day, don’t lose focus on your hydration just because the gray perma-cloud never seems to go away.
Tip #8: Protect Your Eyes and Face
The winter can be brutal on your skin, so you need to be prepared to take care of it. While you may not think of it in the winter, the risk of sunburn can be just as high as the summer months. This is most noticeable when exercising in on sunny, snowy days and also when training at higher altitudes. Regularly using a lotion that includes SPF protection is a great way to keep yourself safe and help moisturize your dry skin. Wearing sunglasses can also help protect the eyes from strong glares off the snow. I would also recommend sun glasses on windy days to help your eyes from watering and freezing up.
Tip #9: Be Flexible When Running in the Winter
Have you ever felt like your runs in the winter are harder than normal? Don’t panic, there is actually a very natural reason feeling this way. When your body is confronted with colder temperatures it must work harder to maintain its core temperature. You may need to modify your plans or adjust your pace some to deal with the conditions. There may be days where it is safer to just stay inside and find a treadmill or do some strength training. In marathon training, 1 or 2 days won’t kill your training, but an injury or sickness can set you back significantly. So always play it safe and be flexible when running in the winter.
Tip #10: Be Grateful When Running in the Winter!
This is something that everyone can practice regardless of what gear you may have. It can be easy to let harsh conditions drag you down, but remember to grateful for the ability to exercise. Think back on how your training has been progressing and set your mind to what you want to accomplish. Running is a very tough mental sport and part of growing as an athlete is learning to get your head in the right space.
Hopefully these tips can help you successfully and safely exercise through the winter cold. Running in the winter can be an enormous challenge, but can also be extremely rewarding. You can follow along with my winter training on my Instagram as I gear up for the Boston Marathon in April.
