Cold-Weather Running: What You Need to Know Before You Go

Sure, summer’s great and all, but for many of us, fall and winter are the perfect seasons to hit the pavement. Cooler temps and those Instagram-worthy leaves make running even better. But running in cold weather isn’t just about throwing on a hoodie. The chill can affect your stamina and mindset, and figuring out what winter running gear to wear can be tricky. Unlike summer, where you can toss on shorts and a tee, cold-weather running means layering up smartly. It might take some experimenting to get it just right.

Before you head out, consider these cold weather running tips:

Check the Weather App
In nice weather, you might just lace up and go. But when it’s cold, you need to pay attention to the temperature, wind chill, and whether it’s raining or snowing. If it’s icy out, it’s probably best to hit the treadmill instead to avoid slipping. Knowing how to run in cold weather safely starts with being informed.

Stay Safe Out There
Hypothermia is a real thing—it happens when your body temperature drops too low from being out in the cold too long. High humidity and cloudy days can make you lose heat even faster. Frostbite is also something to watch out for. So, make sure to cover your hands, ears, and maybe even your face to protect against windburn and frostbite. Staying safe while running in winter is crucial.

Adjust Your Warm-Up and Cool-Down
Before you step outside, do a warm-up inside: some jumping jacks, high knees, and anything to get you moving in your living room or hallway. This gets your blood flowing and helps prevent frostbite-prone areas from getting too cold. Also, it’s good to get your lungs warmed up before you start breathing in that cold air. You might find it harder to breathe when it’s chilly because your body must warm up the air. So, drink plenty of water to keep your airways moist.

Top Cold Weather Running Tips

1. Layer Up with Moisture-Wicking Clothes. Invest in quality cold weather running clothing that wicks away sweat. It’s easier to take off layers if you get too warm, but if you’re underdressed, you’ll be freezing. Winter running gear essentials include base layers, mid-layers, and a wind-resistant outer layer.
2. Protect Your Extremities. Keep your hands, ears, face, and feet warm with gloves, headbands, neck gaiters, and thermal socks. These small items make a big difference when running in cold weather.
3. Start with Shorter Runs More Often. Let your body adjust to the cold over time by embracing shorter, frequent runs. This helps you adapt to running in the winter months without overexerting yourself.
4. Watch Your Pace on Slippery Surfaces. Slow down on icy or wet paths to avoid slipping and getting hurt. Adjusting your pace is key to winter running safety.
5. Stay Hydrated. Cold air can dehydrate you quickly, so drink water before, during, and after your run. Even if you don’t feel as thirsty, staying hydrated is essential.
6. Embrace the Mental Challenge. Running in the cold is as much a mental game as a physical one. Use it to build mental toughness and stick to your fitness goals. The benefits of cold weather running go beyond physical health.

Benefits of Cold Weather Running
Running in cold weather can be just as awesome as running in warm weather if you prep right. Not only does it help you maintain your fitness during the colder months, but it also strengthens your lungs and boosts your mental resilience. Plus, fewer people on the trails means you get a more peaceful running experience.

Check the forecast, layer up with the right winter running gear, and take it step by step. Embrace the chilly vibes and use this season to boost your endurance and mental strength. By spring, you’ll have racked up plenty of miles to beat your personal record or tackle the next fitness challenge you’ve got lined up.