Whether you are a fitness enthusiast or athlete, you probably won’t stop running on a routine, even if it is hot or cold outside. Surely, it is easier to run in summers than in winters, as the temperature in winters runs below 25°C, making your body tighten up and running difficult.
In the 30°C and below, cold weather running necessitates particular preparation to avoid stiff joints and strained muscles, which can lead to injury. So, in this article, we will mention important tips for running in the cold, which you should follow, and it will help take advantage of running and keep your body safe too.
12 Important Tips for Running in the Cold
1) Gear Up Accurately
Winter jogging necessitates more forethought when it comes to attire than does running in warm weather. If you overheat or freeze because you don’t have adequate clothing, your winter run will be ruined.
The general rule of thumb is to dress as if the weather is 15-20 degrees warmer. This implies that you may begin your runs a little chilly, but you’ll rapidly warm up.
A moisture-wicking fabric, not cotton, should be used as your base layer for the upper body. Vests and fleeces are good options for the second layer. To keep you safe from the weather, the material used for the top layer should be wind- or water-resistant.
Running tights are an essential base layer for the lower body. Insulated or wind-resistant pants could be your second layer.
2) Wear Traction-Enhancing Footwear
Running on a snow-free or ice-free path is ideal. However, if you’re going to jog on snow, you’ll need to wear shoes with excellent traction and protection and warm, dry socks. Also, keep an eye on the ground because it’s likely to be slick.
3) Check For The Weather First
You don’t want to go on your first winter run in subzero temperatures or during a blizzard. In fact, due to low visibility and extreme Cold, it can be difficult to run in those conditions at any time, even if you’re more experienced. So, examine the weather forecast for a day with moderate temperatures and no impending storms.
4) Warmup First Inside Your Home
You should spend 15 minutes warming up instead of the normal five minutes. Relax your muscles and joints thoroughly, and raise your body temperature to a light sweat before you begin your run outside. As a result, your muscles will not get so tense when you venture out into the cold.
Wear an extra, easy-to-peel layer, such as a light hoodie that you can tie around your waist later if you need to warm up outside.
5) Start Slowly with a Walk First
Start off with walking, and work your way up to jogging at a comfortable pace. Don’t care about how far you’ve gone or how fast you’re going. Slowly, you will get the pace, and it will be easier to run, with adaptability to temperature and weather.
6) Protect your face, head, and extremities
Wear a hat, gloves, and a face mask or scarf to keep your neck and face warm if it is extremely cold outside. When it’s cold and windy, you’re more likely to get “frostnip,” a minor form of frostbite, on exposed skin.
For added protection, use a sweat-resistant sport moisturizer and lip balm. Chafe-prone or chapped areas should be treated with petroleum jelly.
7) Make smaller running loops.
Smaller circles around your home or automobile can be a better alternative to a big out-and-back route. A backup plan is always good. That way, if it turns out to be cooler than you anticipated, you can cut your run short or, at the very least, warm up.
Use a weather app or simply keep an eye out for a smoke and steam billowing from the tops of buildings to determine how strong and in which direction the wind is blowing before you leave the house. Make the most of the wind on the way back by running into it on the way out.
8) Stay Hydrated
Winter is dry, although running in chilly temperatures typically suppresses thirst. Hydration is still crucial even if you don’t sweat much when it’s 10 degrees outside. Make sure you drink plenty of water before, during, and after your workouts to ensure a quick recovery.
9) Try to Run in the Daylight
The shorter daylight hours of winter mean that if you’re accustomed to running at 6 a.m. during the summer, you’ll have to adjust your schedule. Do what you can to get out for a jog during daylight hours on weekdays.
If not, carry a headlamp or, if possible, delay your run by two hours. The same holds true for the evening; if you plan to run after work, you should pack reflective gear and a headlamp for safety.
10) Run For a Fixed Time
Run for 30-60 minutes at most. Running for more than 90 minutes can put your immune system at risk, even if you’re an experienced runner. Spending that much time outside in the Cold isn’t fun.
11) Get a Post-run Warm-Up
If you are prone to getting chills after running in cold weather, this could prevent you from going outside. Play the preventative game to warm up thereafter. You can quickly recover by donning dry clothing and drinking hot tea or coffee.
It’s also the finest technique to take a shower if you’re shivering to your core. Water conducts heat more readily to the skin than does air. Your core temperature will return to normal as a result of this.
12) Tips For Running in The Cold Breathing
A proper breathing technique needs to be in play when you start running in the cold. Here are tips on breathing you should follow while running in cold:
- Cold air has a propensity to irritate the bronchial tubes, lungs, and mucous membranes. To combat this, cover your mouth and nose with a bandana or a scarf to warm the air you breathe in.
- Inhaling through your nose warms your breath. Because of the long-distance that air needs to travel before it gets to your lungs, this is a more efficient way to breathe.
- In cold weather, avoid interval and tempo runs. The increased effort might irritate airways, making it hard to breathe.
What should I wear when running in the Cold?
What you wear before running in the Cold is really important as it will help you stay warmer in the cold and save you from the extremely cold temperatures and wind. However, what you wear should not be warm, which would result in too much sweat. So here is a guide to what you should wear for running in the cold:
- Upper Body: Your base layer should be made of wicking fabric, not cotton, to keep you cool and dry. Vests and fleeces are good options for the second layer. To keep you safe from the weather, the material used for the top layer should be wind- or water-resistant.
- Lower Body: Tights for running are an essential foundation layer. Your second layer should consist of insulated or windproof pants.
- Shoes: There should be less mesh in winter running shoes to keep wind and water out. Some of them contain a Gore-Tex layer that helps keep the wearer dry. Snow cleats, like Yaktrax, can improve your traction in the snow.
- Face Protection: The bronchial tubes, lungs, and mucous membranes are susceptible to irritation when exposed to cold air. Cover your lips and nose with a bandana or scarf to warm the air you inhale.
- Other Accessories: Keep your ears warm by wearing a thick beanie or earmuffs that can be stuffed into your pockets if the weather gets too hot. Wear gloves as well.
Bottom Line
These were 12 important tips for running in the cold. It is necessary to wear enough clothes, warm up first, set your goal, run slowly first and then gain pace, stay hydrated, and not push the body too hard limits. So stay motivated and keep a good run.
Thank you for reading!