Guide to Running in Cold Weather
I love running in cold
weather. The air is brisk and invigorating. There’s beautiful fall and
winter scenery. It’s simply a beautiful time that is soothing to the
soul. As wonderful as it is, however, it poses its own unique inherent
risks: poor traction, poor visibility, bronchial difficulties,
frostbite, and hypothermia just to name a few. Just as in warmer
weather, one must take certain precautions and measures to make running
in cold weather more enjoyable and safe.
Equipping yourself with the
proper gear will largely determine how successful you are during the
cold running season. Wear bright colored clothing with reflective
accents so people can see you better. A headlamp or clip-on lamp will
aid your vision so you can avoid any hazards that may lie ahead. For
mildly cold temperatures (50-60 degrees), sometimes all you need is a
single long sleeve shirt. Pants are helpful but shorts are just fine
because the lower body can generate lots of heat by itself. Moderately
cold temperatures (40-50 degrees) will require you to wear a little
more. A snug base layer, with a second layer long sleeve will suffice.
Running pants or tights may be required, but still a large number of
people can get away with just shorts with maybe some short tights
underneath. For more extreme cold weather (40 degrees and below) wear
two top layers and running pants or long tights. Sometimes you’ll have
to wear the tights underneath the pants. A jacket, hat, gloves, and
thick socks are required when the temperature nosedives towards zero
degrees. A balaclava will cover your head and face and will also warm up
the air before you breath it in. Make sure all of your clothing is made
of some type of moisture wicking material (i.e. polypropylene, coolmax,
thermax, smartwool, lycra) to prevent that damp chill from forming when
you sweat. If it is windy, rainy, or snowy, Element proof materials such
as Gore-Tex is recommended. Trail shoes are
highly recommended because they provide better traction and protection
than regular street shoes. If you run where it snows often, a pair of
polarized sunglasses will cut down on the glare from the reflected
sunlight. Lastly, bring along a cell phone in case of an emergency.
When running in cold weather seasons, it is extremely important to get a
proper warm up. It is best to warm up and stretch indoors before you
start your workout. This will make it much easier to get started, but
most importantly prevent the cold weather from making your muscles
stiff. While you’re at it, apply moisturizer and sun block to help
prevent blistering and redness. Alternatively, Vaseline will help
insulate you and prevent frostbite. Also, it will help bead off any rain
or snow that may hit your skin. Drink plenty of water and eat a high
carb meal because your body needs fuel to regulate its core temperature.
As you start out, run against the wind so you can finish with the wind
against your back. This will make the home stretch easier and prevent
damp chill.
After your run, it is best that you go straight home and out of the cold
immediately. If this is not possible, bring along an extra pair of
socks. Damp feet mixed with cold weather can increase your risk for
frostbite. I highly recommend thick Smartwool or Thorlo socks. Take a
warm shower for 10-15 minutes and get into some dry, warm clothing.
Stretch a little, drink plenty of water, and get some carbs into your
system to restore glucose levels. A protein drink with a multi-vitamin
will keep your immune system strong.
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