10 Tips to Make Running in Cold Weather Easier
Here in Portland, it seems like we go from summer to fall very quickly. The clouds descend, the rain starts, and suddenly it seems a lot easier to stay inside. With these tips, you can suit up and enjoy your next outdoor run all the way through May.
Warmup Inside
Instead of starting with a 5 minute job outside, start your run with an indoor warmup. Jumping jacks, running up and down the stairs or in place, or even a few yoga sun salutations will help warm up your muscles so the cold doesn’t shock you.
And if you’re waiting outside to meet someone – try not to. Wait in your car or inside until you’re ready to go.
Dress Appropriately
When it’s cold out, you actually want to dress for a temperature 20 degrees warmer. When you step outside, it should feel chilly.
But you still want to suit up. A base layer on the top and bottom is ideal for any cold weather run because it keeps you as warm as a thick coat and wicks away moisture. From there, add layers until you’re comfortable (but not too warm).
Wear a Hat
Keeping your head warm will make the rest of your body feel much more comfortable. Plus you don’t want to freeze your ears off.
And Gloves
Same as the hat. Don’t leave your fingers exposed. You can purchase a pair of athletic gloves, or any everyday pair works as well.
Choose the Right Shoes
If it gets icy, you’ll want shoes with good traction. This may be a good time to upgrade your shoes if you’ve had yours for a while. Look for shoes that have the least amount of mesh to keep your feet warm and dry. Don’t forget the socks – look for pairs that wick away wetness but are still warm.
Wear a Headlamp
As it gets darker earlier, you don’t want to get stuck on a dark street. Stay safe by wearing a headlamp or carrying a flashlight. Choose reflective clothing to make yourself even easier to see.
Stay Hydrated
Even though its cold, your body still needs hydration. Don’t forget to drink water before and after your run.
Watch Your Time
Some studies have found that running in the cold for too long can compromise your immune system. If you’re new to running in the cold, start by keeping your run between 30 and 60 minutes. As you continue training, avoid staying out longer than 90 minutes, as it could put your health at risk.
Be Flexible
The weather may need you to be flexible. Instead of a long run in the evening when it’s especially dark and cold, try running two shorter distances – one during the day or morning – so you aren’t outside for too long.
You may also want to consider a treadmill if the weather is particularly nasty.
Get Inside Quickly
Try to finish your run right at your front door, or keep a warm jacket and drink in a thermos if you drove. Don’t leave yourself exposed to the cold for too long after your run.
Though we’re just in the beginning of fall weather here, the cold will be here before we know it. With these tricks, you can keep up the miles all season long.
Need more tips? Contact us for a consultation.