Winter Running Tips

I've noticed a lot on social media and even on blogs that a lot of runners are curious about the best ways to get through winter running.  Here in Utah, we've been having highs around 23, and lows in some area's -17 and with a lot of the rest of the country about the same, this is a perfect time to talk cold!

I love running in the winter!  Sure living in Utah, it's not always a daily possibility.  But when it is, there is nothing better than going out for a winter run in dusk or dark, with the snow falling down around you and the only sounds being your feet crunching the snow.   Okay, so that might not sound ideal to you all, but it really is a great moment when all those big flakes are coming down on you as you run in the peaceful quiet surroundings that only the cold winter air can provide!  (Good memories, that I am missing this year!!!)

I have a few tips that may help some of you, and possibly a few you may not have heard of.  They may not be ideal for everyone.  I know a lot of runners who go straight for the indoor tracks and treadmills and don't come back out until the sun has the tulips sprouting up out of the ground.  But for those of you who love the freedom of the outdoors, here are a few suggestions.

1.  (When possible) Check the weather, and pick the best time of that particular day to go outside.

2.  Dress in layers!  More layers the better!  You can always take something off and tie it around your waist as you get warmed up.  Invest in good winter running gear!  Like all things, a little extra money is well worth it when comfort is concerned!

3.  Wear mittens.  I know you're thinking, who still wears mittens?  Well those light gloves that separate your fingers, do just that they separate and when they are not together you loose heat from them.  I have found that mittens are the best, my fingers stay together and the heat stays in them much better than when I am in gloves.

4.  Wear a bandanna, scarf or something to cover your nose and mouth.  I prefer a bandanna because its easier to tie and keep in place.  I can easily pull it up over my nose when needed and when I get to warm I can easily drop it back down to just cover my mouth, or when needed off completely.  The thing about winter running is, you can be warm one minute and cold the next, so it's best to have something that can go up and down easily and not drive you nuts by having to find ways to keep it in place.

5.  Be careful on the ice!  Easiest way to twist an ankle and tear a tendon is to slip on ice!  You might find it better to run on snow rather than a shoveled sidewalk or road that has black ice.  A couple inches of snow is usually the best surface, in my opinion.  If possible, add slip grabbers to your shoes.  They won't prevent all slips, but its better than just the rubber of your shoes.

6.  Wear a hat, and cover your ears!  Lots of heat escapes from your head and there is nothing worse than getting cold frost bit ears early on in your run so all your mind is thinking about is how cold your ears are!  

7.  If it's cold and windy, take a windbreaker jacket with you to put on over your other layers.  We all know nothing cuts through you faster and worse than running through freezing air!

8.  Slow down, winter is not necessarily the time to be working on speed work.  Slow down, enjoy your runs and reduce the risk of injury from the cold!  Think of winter months as a time to maintain your fitness.

9.  If you have an injury in your legs, slap one of those heat packs on it.  When I do this I don't stick them directly to my skin.  (Did that once, and I lost all the skin when I had to peel it off...)  What I have found works best is wear some spandex or snug fitting item and stick the heat patch directly onto it.  Then put your regular running pants on over it.  This will help keep that area or muscle heated up and reduces further risk of pulling it worse in the cold.  I have found this works great with bursitis, hamstring and other like injuries!

10.  Wear moisture wicking socks.  In case you get running through too much slush, a great pair of socks will help save your feet a little from the elements.  Some who deal with cold rains have even found running with good socks and then plastic baggies over them help (I haven't tried this, just know a few who have.)  But I don't know about you, but I would try to keep that for shorter 1-6 mile runs instead of longer runs!

11.  Don't run in white or light colors.  This is winter, people are already blinded by the bright sun on the snow so you don't want to blend in.  This is the time to break out your darker running apparel!  On a side note, those darker running clothes will also help draw in the heat a tad better too!

12.  For running in the wind, use Vaseline or body glide on your nose and cheeks and even forehead to avoid the frostbit.  Keep lots of chapstick on your lips as well!  When the temps never get above the teens or low 20's, and a wind or breeze kicks up, its just cold.  This will save you a lot of red frozen spots, and as a bonus helps keep your skin from drying out.

13.  When your done with your run, change quickly and don't hang around outside for too long after.  Once you stop running that sweat will quickly make you cold.  I even have found its best to get home and change quick before I do my post run stretching!

14.  For those training for marathons in the winter.  Plan a warm trip to do your long run.  For instance, living in Utah generally if I was to drive 4 hours south to the southern end of our state is is a good 10-20 degree's warmer.  5 hours puts me almost to Vegas where its 20+ degree's warmer.  One night away for a long run to avoid frigid temps is a great idea and who doesn't love a little getaway!

15.  When in doubt, call it an indoor run (or cross train) day.  When the temps dip to 5-10 degree's or lower and you add a windchill to it, it can just be nasty!  Additionally the air quality can get pretty bad on days like this, so when in doubt just stay inside!

16.  Try something new.  I love snowshoeing in the mountains in the winter and let me tell you there is nothing that will kick your butt more than going for a run in snowshoes!!!  You can actually strap them on over your own running shoes.  If you don't own a pair, you can rent them for around $5-$8 a day from sporting goods stores.

When is it too cold to run outdoors?
Well that is a personal question!  People that live in the south might think anything colder than 35 is freezing.  Those of us further north might not get discouraged until the temps dip into the single digits.  Heck I met a guy from Saskatchewan who once told me he'll run outdoors even when it's -40 degree's below... (Personally, I am not sure if I believe him, but they do have outdoor races there in the winter in those temps (I checked, LOL), so maybe it's true:)

For me, I think anything 28-35 is absolutely perfect winter running weather temps!  I love to dress up in my cute winter running gear:)

I could probably go on, but those are my wide range of winter running and best practices tips I have found that help keep me running outdoors throughout the winter months.

Happy running my friends!

Do you have any additional tips you like to add?  When is too cold for you to go out for a run?

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