Running During Winter

Now’s the time of the year when it can be easy to stop your exercise program and wait for the weather to turn. But, it doesn’t have to be that way! There are ways to beat the cold weather without having to head inside, and to keep running during winter.

Here’s where to start:

1. Choose the proper attire. 

Clothing should have wicking properties, which maintains body warmth while pulling the moisture away from the body. You can find moisture wicking pants, shirts, and socks in reflective colors that are great for early morning or post-sunset outdoor exercise. Just don’t forget to add some layers. A wind resistant jacket is the perfect top layer. To keep your hands warm, choose mittens over gloves for added warmth, and keep a hat on your head for additional heat.

2. Watch the road.

When exercising outside, watch out for snow or ice. If you’re moving along the side of the road, be sure to go against the traffic. Be vigilant! While running along the sidewalk, obey all traffic signals.

If you must run on snow and ice, there are ways to safeguard from the falls. ICEtrekkers fit onto the bottom of running shoes to offer the added traction.

3. Exercise smarter.

You don’t need to retreat indoors to exercise in the winter. Time your runs so you aren’t out in the dark, giving you some sunlight and warmth. You can also start your route by going into the wind so the wind will be at your back on your return.

Even though it’s cold out, you’ll still ned to stay hydrated during the workout. Try carrying your fluids in a fuel belt under your jacket to keep it from freezing. If you use a Camelbak, wear that under your jacket.

4. Protect your skin. 

Even though it’s cold, the sun is still shining and reflecting off snow. You’ll want to keep wearing sunscreen. You may always want to add a layer of Vaseline to your face as protection against the wind. If that isn’t enough, for your face, wear a balaclava made out of polypropylene, since it’s breathable.

5. Remember after care.

If your shoes are wet at the end of the run, don’t put them in the dryer or apply any direct heat—it will shrink the shoe material. Instead, stuff newspaper in the shoes to help maintain the shape. The newspaper will soak up the moisture inside.

During the winter you can expect that the runs will be more relaxed and not as intense. The training runs will be shorter during the winter. The alternative is to use a treadmill, which will offer the same benefits and exercising outside but in the climate controlled indoors.