Tips for Running in the Cold
I love running in the snow! Many people ask me what I wear and how I stay comfortable so here are some tips! (Note that this video was not recorded today... I was comfortably on my bike trainer and in the pool with the -20F wind chill)
Watch the video but here are my basic tips:
1) Look at the forecast for when you start and finish. Take note if it's going to be sunny or windy. In Colorado, when it's sunny it can feel much warmer.
2) Think about what type of workout you are doing. Is it speedwork? You will likely feel warmer. Is it long slow distance? You may want to dress a little warmer.
3) Plan to feel cold when you start. Running warms the body a lot so if you are warm when you start you will risk overheating. If you start to sweat too much, it can actually make you colder. Wearing a hat can help with the cold start and you can always put it in a pocket if it gets too hot.
4) Wear a moisture wicking material for the base layer so that it absorbs any sweat that occurs.
5) Have the right gloves or mittens. I have 3-4 different pair that I use in different temperatures. I have Raynaud's Syndrome so my fingers and toes are really sensitive to cold. I only weat mittens vs gloves if it's below 35 degrees. My super warm pair can cause my hands to sweat but I'm okay with that as I can take them off for brief moments if I need to cool my hands.
6) I have different types of tops and I know which ones work for each 10 degree temperature change. I rarely wear a running jacket, unless it's closer to 0 degrees fahrenheit or it's pretty windy. Many jackets are not "breathable" so heat gets trapped in.
7) Pay attention to the direction of the wind. It will always feel colder running into the wind. Start with the wind at your back and run the second part in the wind when the body is warm.
8) Trail running shoes are great if there is snow on the ground (bonus for waterproof shoes but only in the winter as the feet can get too warm). I also choose gravel trails as they are less slippery than smooth roads in the snow.
9) Have a warm jacket in the car because once you cool down, it will feel really cold, particularly with a sweaty base layer so remove that, if possible. A dry pair of socks is also a good idea.
Prepare properly and don't let the cold scare you! Some of my best, most peaceful runs are in the cold and snow!