Running in cold weather, tips and ideas to keep you safe and warm
Running can be a challenge in any weather but winter running needs specific planning. We share some top tips so you can be confident in the cold and safe in icy and snowy conditions.
Suitable sportswear
What to wear is important, as the Canadian winter will throw everything at you. You need to take into consideration:
- The outside air temperature
- The wind chill factor
- Your physical comfort in your weather appropriate clothing
- Footwear which suits the conditions
Experts agree that you should dress for temperatures of about 10 to 20 degrees warmer than those outside. As you run, your body heats up rapidly, so wear too much clothing and you might be uncomfortably warm after a while.
If you sweat and your clothes do not wick away moisture, this can lead to very damp clothes These will still be damp when you finish your run and start to cool down, and can cause chills and make you vulnerable to colds.
Build your layers
The secret to suitable clothing when running is layering, to ensure comfort and warmth. Consider wearing two or even three layers of clothing:
- 1st layer
A shirt which wicks sweat away, keeping you drier for longer. You can also wear shorts beneath your running tights to help your hip and gluteal muscles stay warmer.
- 2nd layer
An insulating layer of wool or fleece to keep in your body heat.
- 3rd layer
A shell layer which is wind and or water resistant and lets moisture escape outwards from your body. If the temperature is not too cold, you might get away without this but it’s very much down to your own comfort levels.
Running in the cold is not about fashion or looking on-trend. So, tuck in your shirt – forget about looking cool or you’ll catch a chill!
If you intend to go for a coffee or snack straight after your run, take a change of clothes and change in the restroom. Don’t cool down and sit around in sweaty damp kit.
Save your skin
Your skin is vulnerable in cold temperatures and even more so in cold winds. You should minimize skin exposure to cold air with winter-specific accessories such as:
- A thermal beanie to keep head warm and ears protected.
- Gloves that keep your hands warm and cover your wrists. Wear your watch over your long sleeves to stop that exposed strip of skin between gloves and sleeve from freezing.
- A fabric runner’s facemask with long neck to minimise skin exposure.
- Remember if it’s snowy and sunny, apply sunscreen/sunblock and wear sunglasses too.
The secret to socks
Socks are possibly the most important piece of winter running kit. Feet can get cold and wet very fast, leaving them vulnerable to cold and frostbite. Socks which wick moisture will keep your feet warmer and drier.
Buy the best you can afford and lots of them, so you always have a clean, dry pair to hand. Long socks are good in winter too: they won’t fall down, they’ll keep the snow from bare ankles and if they have a touch of compression, they’ll help support your Achilles tendon a little too.
Be safe, be seen
If you’re running in the dark, make sure you can be seen. Reflective clothing is a must, and you can also attach reflective strips to your kit. A head torch is worth considering, and make sure you’re clearly visible from behind as well.
If you are running alone, tell someone where you are going and when you will be back. Take a fully charged mobile phone, just in case.
Up on your feet
Winter running shoes need, first of all, to be waterproof. Cold, wet feet are uncomfortable at best and at worst can lead to blisters, calluses and even frostbite. Choose running shoes with minimal mesh and a grippy sole for running on ice, snow or in the rain. Gore-Tex uppers repel water and mud. Your local sports footwear store should offer good advice on what is suitable for you.
Sore feet after running?
Here at Hunt Footcare, our team can advise on any foot care concerns you might have and will be happy to help:
The mental game of cold weather running
Now your body is kitted out, it’s time to get your mind round running in the cold. Motivation to go out running in winter is harder; it’s dark earlier, the weather is cold if not freezing and you might feel more like hibernating with the cookie jar than venturing outside. Here are a few ideas to help you stay focused and motivated.
- Find a running buddy to train with. It’s difficult to cry off if you have someone else to run alongside, and you can motivate each other.
- Treat yourself to a coffee or re-fuelling snack after your run so you have something to look forward to – you could take your running buddy with you.
- Try to run in the daylight, with two shorter runs at each end of the day if you can. It’s safer than one long run in the dark, and better for your mood too.
- Focus on the feeling of achievement when you’ve completed your run.
Warm-ups in winter
Warm-ups are essential in winter to acclimatise your muscles and will take longer too.
- Spend more time than you would in summer warming up for your run. Muscles need to be warm and therefore flexible. A whole body, dynamic warm-up is more useful and effective than static stretches against a wall or door.
- Always perform your warm-up indoors, and try and raise your body to a light sweat. You’ll feel more comfortable when you venture out if you are warm to start with.
Mapping your route
Plan your route carefully, and make sure it’s not too long. Many coaches recommend you treat winter miles as maintenance miles rather than working to improve your distance or stamina.
- Try to choose the best surfaces possible, avoiding ice and uneven terrain which might be hidden beneath snow
- Also try to end your run somewhere warm with the wind at your back so you don’t cool down too fast
Help from Hunt Footcare – if you need it
So plan carefully, kit out appropriately and remember, address any foot, ankle or leg problems – if they occur – immediately. Our professionals here at Hunt Footcare will be delighted to advise on any concerns you might have and treat any sports and running-related injuries, sprains, strains or blisters.
