Cold Weather Running Tips

Winter weather and shorter days don't mean that your outdoor running routine has to stop until warmer weather returns. Running in the months of November through March can be very challenging on both the mind and body. Running outside can help shake those winter blues, improve your energy level, and guarantee that you'll be in better shape once bathing suit season rolls around. Here are a few tips and safely advice I have learned over the years.

On really cold days, make sure you monitor your fingers, toes, ears, and nose.

If the wind is strong, over 15 mph it penetrates your clothes and removes the insulating layer of warm air around you. My rule of thumb is if the wind chill is -20 or colder I will run on the treadmill.

Protect your hands, head and feet a large amount of body heat can be lost.

Dress in layers. Start with a thin layer to help wick sweat away. Stay away from cotton because it holds the moisture and will keep you wet. A wind breaker and wind pants are good to wear to help protect you from the wind. If it is snowing or foggy wearing a blaze orange hat is a good idea so other vehicles can see you. I also found sun glasses to work well against glare off the snow and protect your eyes from a cold wind.

When it starts warming up don’t wear as much clothes your body will adapt. For example. If it warms up from 15 degrees to 30 degrees I may not wear a turtleneck, and when the temperature falls again I will wear the turtleneck again.

Drink water…. Despite the cold weather, you'll still heat up and lose fluids through sweat. Cold air also has a drying effect, which can increase the risk of dehydration.