The thought of frozen fingers, frozen eyelids, and frozen thighs can be a turn-off for runners who are hoping to get their scheduled mileage in during the cold winter months. After all, icy roads, darkness before dinner, and blinding snow are hardly key ingredients for an enjoyable run.
Despite these hurdles, it doesn’t mean that you need to give up on your running routine; if properly prepared, winter running can be highly enjoyable, and the sense of achievement after completing a run in cold conditions can be that much more rewarding.
With this in mind, here are six tips for runners hoping to thrive and survive during the winter training season.
1/ Manage Your Expectations
Winter running often means dealing with variables that you don’t need to be concerned with in warmer seasons. Icy roads, unsure footing, and blocked sidewalks are normal in colder climates, so managing your expectations when it comes to pace and duration is an important part of the process. The personal best time that you ran in the fall might be tough to match on icy roads, so set goals that are realistic for the conditions.
2/ Dress for Success – The Right Winter Running Gear Makes All the Difference
Dressing in layers is the recommended tactic for battling cold weather elements. RunningRoom.com advocates, “wearing three layers: base layer, insulating layer and windproof shell.”
Your base layer ought to consist of a wicking material that can wick sweat away from your body while you run. The insulating layer could be something light and thin – you don’t want your clothes to be so bulky that you can’t move. For your windproof shell, look for running pants that have some wind protection and a running jacket that covers your backside; many running jackets are short in the front and long in the back. This will help keep you warm while allowing for excellent mobility.
In addition to proper layering, take care of your extremities. This means a good hat and something to cover the ears, and good gloves or mittens to keep your hands from freezing.
While being protected from the cold is the most important thing when it comes to winter running, be careful not to overdress or you might find yourself too warm to have a good running experience. Find a balance by dressing to be a little bit cool – but not cold – as you start. Once you warm up you should be just fine.
3/ When It’s Too Cold, Stay Inside
Watch the local weather forecasts so that you can plan indoor workouts accordingly. Treadmill running is not the same as outdoor running, but on exceptionally cold days when wind chill is high or conditions are not amenable to being outside, treadmill running is an excellent substitute. You can still get a good run in without having to put yourself in danger, or you can use the indoor workout as an opportunity to cross-train and try something different. Either way, be smart and stay inside when appropriate; the critical thing is to keep moving and stay active.
4/ Good Hydration is Critical
Think you don’t need to worry about dehydration in the winter? Think again; proper hydration is just as critical in the winter as it is in other seasons. In low temperatures it’s easy to forget to drink, but you will still sweat when you run, and your body will still require water to function properly.
Sports nutritionist Kim Mueller wrote in her column, “Sport Science: Maintaining Hydration and Peak Run Performance” for BerkeleyRunningCompany.com, that, “fluid deficits of 3-8% of total body mass have been reported in individuals working in cold environments. So, despite the perception that dehydration is a problem that exists only during the summer months, it is quite possible to run yourself dry as the thermometer drops.”
Mueller goes on to discuss the negative effects of dehydration, including poor digestion, cramping, decline in muscle performance (meaning slower run times), frost bite, heat exhaustion, and others. So drink up, and take the issue of dehydration just as seriously as you do in other seasons.
5/ Safety First
Snow accumulation and ice can render some routes very difficult to run on. Shorten your stride to manage slippery conditions and stay close to home in case something does go wrong. Melanie Radzicki McManus wrote in the August 2004 issue of Runner's World, “Run loops in your neighbourhood – if you get tired, slip on ice, or get wet, you can quickly escape the elements.”
It’s also a good habit to bring a cell phone with you and some form of identification. Running with a wallet is usually out of the question, so many runners have their name and emergency contact information on a small piece of paper in their pocket in case they are injured and can’t communicate when found.
One other thing to consider when it comes to safety is this: be seen. If running in the dark, or in poor visibility, make sure to wear reflective clothing. Always make yourself visible in all conditions; allowing yourself to be seen can mean the difference between a great winter run and a dangerous situation.
6/ Have fun
Enjoy the fresh air, the bright snow, and the realization that you are doing something good for yourself. The right mindset can make a world of difference; complaining about the cold won’t make it go away, so try to find all of the positive aspects of cold weather running and embrace the winter!
Paul de Burger - Paul de Burger is from Toronto, Canada. His writing has been published in the Singapore Straits-Times, Summerland Review, Retail ...
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