Don’t let the cold weather sideline you. Get outside and keep up the pace by wearing the right running gear and taking a few simple precautions. TrailHeads is a leading online retailer of performance gear for runners at all levels. Our team is made up of runners who love the challenge of getting out in cold weather. We’ve learned a thing or two over the years to make cold weather runs productive, safe, and fun.
Benefits of Running in Cold Weather
Running in cold weather offers several benefits over hot weather runs. Cold weather is less stressful than heat on the body; it’s actually easier to run. It’s good for burning more calories, boosting your immune system, and revving up your metabolism.
Winter runs help keep your training on track. It’s a whole lot easier to maintain your routine than to take a break and struggle to pick it up again in the spring. Plus, the winter doldrums are a real thing; cold weather running keeps your mood healthy and helps ward off seasonal depression.
Another benefit? Your favorite routes and trails are less crowded!
10 Tips for Running in the Cold Weather
Running in cold weather just needs a few things to make it safer and more enjoyable. The right gear is essential, including the right shoes; winter terrain with its snow, mud, and ice, challenges your gait differently.
Layering to maintain body heat and prevent hypothermia is a must, as is protecting your face and head from bitter temperatures and cold winds.
Planning your route and being visible in low winter light is important. As with any time of year, warming up and staying hydrated on a run is critical.
Choose the Right Gear
The right winter running gear is light and breathable but holds in body heat. Running mittens or winter running gloves keep hands warm, while a running beanie keeps heat from escaping from your head. A waterproof jacket is good for rain or snow, and breathable socks will keep your feet warm and dry.
Plan Your Route
Winter weather conditions can impact your route and increase the chance of injury. Choose routes that you know will be well-lit, especially in the early morning or evening. You’ll want paths that are cleared of snow and ice, and away from traffic.
Stay Hydrated
When running in cold weather, you may not realize that you’re losing fluids through sweat and breath. Your “thirst” sensation is reduced in the cold air. Maintain hydration to keep up your performance and prevent muscle cramps.
Choose the Right Shoes
In winter, some runners prefer to wear trail shoes because they offer a more secure grip on wet or snowy roads. You can also slip rubber grips over your existing running shoes for better traction.
Protect Your Face and Head
It’s astonishing how much heat loss occurs through your head. Wearing running headwear like a breathable running beanie keeps heat in without making your scalp sweat. And since your face – including exposed skin like your neck and ears – can be at risk of frostbite and wind chill, protect it with a winter running headband and a neck warmer that can be pulled up over your nose in chilly conditions.
Layer Up
Layering your winter running gear is the key to staying warm in cold weather. Start with a light, moisture-wicking base layer to regulate your body temperature. Add a mid-layer, such as fleece or a synthetic shirt. Finally, the outer layer jacket holds in the heat; keep it lightweight, windproof, and waterproof.
Add a pair of breathable tights or pants, moisture-wicking socks, and winter running gloves or running mittens.
Do a Pre-Run Warm Up
A warm-up is always important before a run, but especially when running in the cold weather. The chilly, dry air makes it easier for muscles to cramp, leading to possible injury. Take a couple of minutes to warm up, stretch, and get the blood flowing.
Go Slow and Steady
In winter conditions, take it slow and steady, rather than pushing for speed. Lower light conditions make it unwise to make sudden turns. There may be unseen slick spots on your route. Keeping a slow and steady pace allows you to focus on your form and foot placement.
Understand Hypothermia
Hypothermia occurs from extreme cold temperatures, often combined with wet clothes or inadequate clothing. Signs that it’s affecting you include shivering, clumsiness or muscle stiffness, slurred speech, bluish skin, and slowed breathing. Hypothermia can lead to loss of consciousness.
Running in winter requires wearing breathable layers and accessories that wick away perspiration, keeping you warm and safe.
Stay Safe in Low Light Conditions
If you run early in the morning or at dusk, stay safe by following well-lit routes and adding some reflective accents to your running gear. Avoid areas with traffic, if possible.
What to Wear When Running in the Cold Weather
Cold weather running is fun and exhilarating! Wearing the right winter running gear will make it safer and more comfortable, and doesn’t have to slow you down. At TrailHeads we offer performance gear for runners at all levels and have these tips for getting the most out of a cold weather run.
Warm Base Layers
Base layers are the key to staying warm on a winter run, as they maintain your core body temperature. Choose light, breathable materials like polyester or fleece. Top the base layer with a “mid layer” and finally, the outer layer jacket.
Insulated Running Tights and Pants
Keep your leg muscles warm with running tights or pants, insulated with a light layer of moisture-wicking fleece.
Running Jackets
Your running jacket protects you from wind and moisture. The zipper allows you to regulate your body temperature. The jacket should be lightweight and, like all your winter running gear, moisture-wicking and breathable.
Shoes
For winter runs, some runners prefer trail shoes to better navigate uncertain terrain and weather conditions.
Socks
The right socks are essential for cold-weather running. They should be made from breathable, moisture-wicking material like polyester or merino wool to keep feet dry and warm.
Running Headband
A winter running headband is a lightweight accessory to keep hair out of your way and your ears covered and warm.
Neck Gaiter or Neck Warmer
Neck warmers (also known as a neck gaiter) protect this often overlooked area. Besides keeping your neck warm, it can be pulled up over your nose and cheeks when you’re hit by a cold blast of air.
Lightweight Running Gloves
You can lose a surprising amount of heat through your hands. Winter running gloves or running mittens keep them warm and comfortable. Plus, TrailHeads offers gloves with conductive fabric that make it easy to access your phone, keys, or a keypad.
Running Pack
A lightweight running pack makes it easy to carry essentials like a water bottle and snacks, a small first aid kit, extra layers, dry socks, and a phone and headlamp (just in case).
Reflective Gear
The low light of winter days makes it important to be seen on the road or trail. Wear reflective clothing and accessories that feature reflective accents.
Sunglasses
The sunlight bouncing off of snow on a bright day can really do a number on your eyes, aka “snowblindness.” Constant exposure to that bright winter sunlight can have a long-term impact on your vision, so protect your eyes with a good pair of sunglasses.
Conclusion
At TrailHeads, we love cold weather running! It’s less crowded, the conditions are invigorating, and it allows us to keep up our training. All it takes is the right winter running gear to stay warm, comfortable, and safe in the brisk outdoor elements.
So don’t let winter keep you sidelined; get out there and run on the trail less traveled!