The cold weather can be challenging for someone who loves to run. But if you truly enjoy running, you probably don’t want to hang up your running shoes until springtime. The great news is you don’t have to do it. However, it’s important to acknowledge that winter running requires additional preparation. To help you out, I have 5 tips that will help you to maintain your running routine during winter.
1. Warmup Inside
In the summertime, you can warm up outside before going for a run. During winter it’s not really recommended to do so. Even if you wear extra layers since you won’t be wearing your full winter gear for running, exposing your muscles to cold temperatures before warming up can cause the muscles to tense and get tight. However, if you have to do it, make sure you wear an extra layer, like a hoodie, during the warm up. You can tie it around your waist when you finish warming up.
Another important aspect to remember is that warming up is very important. During summer, you can get away with a quick 5-minute warm up but that won’t suffice during winter. Make sure you warm up for at least 15 minutes. The extra time will allow your muscles and joints to loosen up. It will also raise your body temperature so your muscle won’t get too tight when you step into the cold.
Photo by Sergio Pedemonte on Unsplash
2. Wear Proper Shoes
It’s always important to keep your feet warm, dry, and safe while running. This can be quite a challenge during the cold season but, if you want to maintain your running routine during winter, it is important to pick the right running shoes.
You have to replace your breathable summer running shoes with running shoes that have waterproof membranes. Depending on where you plan to run, you might also have to look for shoes that have shells, gaiters for mud and snow, and high collars.
Ideally, you want to avoid running on ice and snow. So whenever possible, you should run on a clear path since it’s way safer. But, if you must run on snow, make sure you wear warm, comfortable socks and shoes that provide you with extra protection and traction.
3. Keep Your Body Warm
Naturally, running during winter requires extra layers. A base layer will provide you with warmth just like a coat but without the uncomfortable thickness. The rest of the layers should be added based on temperature but don’t skip the base layer since it wicks away moisture and will keep you comfortable.
If it’s very cold outside, you should keep your head, ears, and hands protected as well. You can opt for a beanie or earmuffs. If you get too hot, you can easily stuff them into your pockets. Gloves are also important if you don’t want your fingers to get numb and stiff.
Something to remember during winter is that, while it’s important to dress for warmth, you shouldn’t wear too many layers, as you will get very hot. Since your body temperature will increase during a run, you should adjust your clothing by 20 degrees. So, for example, if it’s 15 degrees outside, dress like it’s 35. Discard this rule if it’s windy because the wind makes the cold weather feel even colder when you run. And, in that case, you need the extra layers to be comfortable during the run.
If you drive to your running location, keep a thick jacket in your car to wear after the run.
Image by Candid_Shots from Pixabay
4. Stay Hydrated
You may be less thirsty during winter runs but that doesn’t mean your body doesn’t need water. You will also sweat less but hydration is always important. Drinking liquids before, during, and after a run is a year-round necessity so winter is no exception. Water keeps you hydrated but it also helps regulate body temperature, gives your immune system a boost, and prevents you from getting sick. I highly recommend using a thermos to avoid drinking cold water while running.
Since your body temperature will drop very fast after finishing a winter run, you have to be prepared to grab a warm drink right after. Whether you finish the run at home and you go inside to drink a cup of tea, you have a thermos with a hot drink in your car, or you stop at a coffee shop for a hot beverage, keep in mind that a hot drink will make a huge difference.
5. Time Yourself
Any outdoor run during winter will naturally be intense because our hearts beat faster when it’s cold. Thus, it is important to not put additional stress on the body by running as fast as we do during other seasons. Winter is not the time to increase our speed; it’s a time to enjoy the outdoors and maintain the running muscles. Besides, even if you run slower than usual, it’s important to time yourself. You have to keep your runs between half an hour to an hour, especially if you’re not an experienced runner. Those who have a lot of running experience can increase their time a bit. However, any winter run longer than 90 minutes can end up compromising your immune system.
If you love running, the cold weather won’t stop you. And with these tips, you will be able to run daily during winter without dreading the experience. One more thing I have to add is that cold weather can dry your skin, thus it’s important to learn how to properly take care of dry skin.
