Don't let the dreary scene outside your window discourage you from going for a run in the winter. Just because the temperatures are dropping doesn't mean you have to give up on your running routine. In fact, running in the cold can help you maintain your fitness and prepare for spring races, while also allowing you to enjoy the refreshing crisp air. But before you hit the wintry trails, here are a few tips to ensure that you can continue to enjoy year-round running for years to come.
Warm up
Cold muscles are more prone to injury, so make sure you warm up before you start running. Spend a few minutes doing dynamic stretches like leg swings and lunges, and start with a slow, easy pace before ramping up to your normal speed. Ideally warm up inside first, so that you're not tempted to wear too many layers when you leave the house, only to overheat and remove the layers shortly after.
Dress smartly
Speaking of layers, winter running requires more thought when getting dressed. Your first priority when dressing for exercise in winter should be to keep your head, hands, feet and core warm. These areas are the primary source of heat and blood flow within your body – a cold core or head translates to chills throughout your entire body. That's why a fleece beanie (or headband) and gloves are key.
It's also essential to choose the right base layers. A cotton singlet may be fine in summer, but in winter cotton should be avoided at all costs, as it becomes heavy when wet, and sucks out your body heat. Whereas, quick-drying moisture-wicking materials like polyester or merino wool are ideal running companions. Start with a long-sleeve merino, and either thermal leggings with quick-dry shorts over top, or lycra leggings. If it's really cold or windy, a lightweight windbreaker is a great option to keep your body heat in.
If you run with short ankle socks in the summer, you may want thicker, higher socks in the winter. You’ll be surprised at how much just covering your ankles can help keep you warm. Opt for a sock made of a performance fabric like wool instead of cotton, which can bunch, get wet and cause blisters. Some runners choose knee-high socks to give them extra coverage on their legs. Whether you land in a random icy puddle or you’re battling some nasty rain and sleet, a pair of dry socks can be a game-changer. Especially on those longer runs, dry feet mean fewer blisters and less misery!
Stay visible
Winter days are shorter, and the sun sets earlier. If you're running in the evening or early morning, make sure you're visible to cars and other pedestrians. Wear reflective clothing, a high-vis windbreaker, or a light-up vest, and use a headlamp to light up the path in front of you.
Choose the right shoes
Wet trails (and even ice depending on where you live), can make running dangerous, so it's important to have the right footwear. Choose shoes with good traction and grip to make sure you don't slip.
Hydrate
Just because it's cold outside doesn't mean you don't need to hydrate. Cold air can be dehydrating, and you may not feel thirsty in the same way you do in the summer. Make sure you drink plenty of water before and after your run, and consider bringing a hydration pack or water bottle with you.
Keep it close
Consider breaking up your running route into smaller loops around your house or vehicle, rather than a lengthy in-and-out trip. This way, you'll have a contingency plan in case you start feeling colder than anticipated. Plus, you can either end your run early or take a break to warm up. Additionally, if you become too warm during your run, you can drop off some of your extra layers, and continue on your merry way.
Know when to call it quits
While it's important to push yourself, it's also important to know when to call it quits. If conditions are too treacherous or the wind chill is too extreme, it may be better to stay inside. Listen to your body and be safe.