As we approach the winter, many runners may hesitate with the decision to continue running in the cold. Maybe you have concerns that it will be too uncomfortable, you don’t know what to wear, you’ll have trouble breathing due to the cold temperatures, or you’re worried about the change in terrain.
All of these concerns are common and completely valid. Many people do run in the winter, though. Winter running makes you a stronger runner for the fall and spring seasons. It keeps you conditioned, builds your fitness, and gets you ready to crush a race when the weather is nicer.
There are workarounds for navigating difficult weather conditions. There is actually a marathon that occurs in Antarctica. It all comes down to dressing for the weather or moving indoors to run on a treadmill.
Weather
Of course, don’t run in a major snowstorm, or in super freezing temperatures. Many runners move indoors below about 5°F, and wind chill matters too. Either save the run for another day, or run on the treadmill/indoors. A common guideline is to dress as if it’s about 10-20°F warmer than it is, because you’ll heat up quickly.
You must be mindful of the integrity of running surfaces. If there’s so much ice that you can’t avoid stepping on it, don’t run on it. Slipping and falling is a major risk for injury, whether related to bones, muscles, or connective tissues. The sudden movement of slipping can also exacerbate current or underlying injuries, or turn discomforts into injuries thereby removing you from the season and delaying progress.
Clothing
My favorite website to use is dressmyrun.com. They have an excellent tool where you can put in your location, and it will provide you with a recommendation of clothing to wear based on the current conditions.
In the winter, visibility is also tricky especially because the sun sets early. Ensure you wear bright-colored clothing at a minimum. I always wear a reflective running vest that has a light attached in the front and in the back. This way I don’t have to hold my phone in my hand to light my path (do carry your phone on your person, along with ID), I can see where I am going, and everyone else will see where I am going too.
Running jackets are an excellent tool to keep you warm and are specifically designed for running. If you don’t want a running jacket, I have found combining a thin windbreaker shell with a sweatshirt or moisture-wicking quarter-zip and long sleeve moisture wicking shirt or a workout long-sleeve shirt designed for the cold is an excellent alternative. Of course, it depends on the weather. I really like LL Bean’s Mountain Classic Anorak jacket. I’ve had it for 4 years, and it still works perfectly without any wear. You can also tuck your hands into the sleeves if you forget your gloves which helps to keep them safe from the wind!
Gloves are a must if you want your hands to not freeze. Dedicated running gloves are the staple. If they can protect against the wind, that is also a major benefit. Glove liners are also good, but they don’t particularly keep my hands warm and are better suited for temperatures closer to 30-40ºF. It’s a wise idea to keep gloves in the car, so even if you forget them from home, then you will still be comfortable.
Breathing in the cold is also difficult. The temperature may be too cold for you to heat up the air before it hits your lungs due to the speed of breathing when doing activity. A neck gaiter or running face mask helps to warm up the air before it enters your lungs, which will make breathing more efficient.
For pants, I like to use either dedicated winter running pants, or pair cotton sweatpants with running leggings or thermals.
You’ll also need something to keep your ears/head warm. I have always used a regular beanie/winter hat.
Note: When I pair things, you’ll need something as a base layer in order to get the sweat to wick off of you and not make you colder.
Shoes
Trail running shoes have deeper lugs and are grippier than traditional road running shoes. It is a great decision to switch to trail runners during the winter. I am partial to Hoka’s Zinal. Everyone is different, so it will take time to figure out which brand and model is right for you.
Final thoughts
Ultimately, listen to your body. If you feel it’s too cold to run, then it’s too cold to run. If you can’t get to an indoor running location, skip the run. It’s just one run.
Conflicts of interest statement
I am not sponsored nor have any affiliate links with a kickback in this blog. These are just the items I have found most useful in my experience.
