First off, bravo to you for getting the motivation and determination to go running outside in the cold weather; I know that means you are striving for a goal or training religiously for an upcoming race. If you haven't found out already, it's difficult to switch from warm-weather running to cold-weather running. You had a taste of this when summer was changing into fall however now you got some bigger obstacles to face as winter drags on. Here are some tips and tricks to help you get through your winter training safely and as warmly as possible:
1. Wear layers.
Now by wearing layers I don't mean bulking up until you look like a snowman before going on your run; what you should do is layer up but to the point that your dressing for weather that is warmer than what it actually is outside. This is smart.
Why? Because as your running you sweat and even though it's cold outside your still going to sweat; so extra layers will just warm you up too fast plus, on your run, you can't leave a trail of clothes behind until you feel comfortable you have to take what you brought with you.
2. Protect your feet.
This is probably one of the most important things you should do for cold weather running is to protect your feet. Now just like wearing layers, don't go too crazy with your feet. However, make sure they are comfortable in the shoe with a warmer, thicker sock on because it will be a better run if you can feel all ten of your toes. And this goes for hands too! Make sure those babies are dry and warm in a nice pair of gloves that are not a distraction to you while you are running.
3. Warm up properly.
Another key thing to do and remember to do completely is a nice long warm up. I know it's cold and all you want to do is get on the road and finish your workout out but without doing a warm up you will definitely be more prone to injuries on your runs.
I usually will do a couple stretches and go into a slow jog if I'm heading out onto the road but if I'm doing a track workout I will do a good jog for a couple minutes and then stretching plus dynamic stretching to stay warm. The key for a proper warm up is to never let your muscle get too cold or tighten so keep that in mind before you start your next run.
4. Shorten your stride.
This is something to make sure you do when it's beginning to snow or you know there will be ice on the ground. Cold winter running is not for testing out your speed on a new route its to keep you in training and preparing you for the more intense workouts in the spring; the reason I say this is because it is very easy not to see black ice or know the depth of the snow so why risk injury. If you keep shorter, lower strides while you go on your runs you will have more control and better footing when the roads and your route are not always in the best conditions.
5. Watch the wind.
Winter winds are probably the worst obstacle besides snow and freezing rain that you can face will running in cold weather. Best and only thing you can do if you know the direction that the wind is going is to run into it to start off so that when you're on your way back the tail wind pushes you home.
6. Change your route up.
This tip you can do in any kind of weather and any time of year. By changing your route it makes running fun again and you're seeing something different than what is normally on your run. This will help you take your mind off the miles.
7. Pick the best time of day.
This is huge! By picking the best time of day to run, your whole mindset of running will change during that training session. You want to pick, if you can, the time of day with the most light which in turn is the warmest part of the day. By doing this you will be visible to cars and warm.
8. Hydrate.
Another big thing to do before going for a winter run is to hydrate. And although you may think that you don't have to hydrate as much as you do in the summer you actually do. Its not like you are sweating any less or not at all; you still sweat in the winter on your runs you just don't realize it because you're cold. So don't skip on drinking water just because you think you don't sweat that will cause problems for you such as cramps, dizziness, sluggishness, etc.
Hope these helpful tips and tricks keep you mindful while you go on your winter runs because by doing a few of these you will get even more than you usually do out of those runs. So grab your running buddy and head out for a chilly, but satisfying, run!
