old weather can be a bit of a barrier for even the most seasoned runners. Even still, dropping temperatures doesn’t have to mean putting your running on pause.
In addition to being a symbol of consistency and grit, maintaining a running routine through the winter provides a host of potential benefits. In this article, we’ll review everything you need to know if you’re planning on running in cold weather, including benefits, safety considerations, and gear recommendations.
Running in Cold Weather: The Basics
First thing’s first: why run in the cold in the first place? Beyond not wanting to break your running routine, are there other reasons to hit the pavement when it’s below freezing? Let’s take a closer look at the basics of running in the cold, including how it affects your body (both positively and negatively).
Are there any benefits to running when it’s cold?
The first benefit to running when it’s cold is that it can feel easier! If you’ve run in hot weather, you know how difficult it feels. It’s no surprise why; humidity makes your body work harder to dissipate heat, which in turn makes your run feel more strenuous. In cold weather, on the other hand, your body doesn’t have to work as hard, which can make longer runs feel more manageable.
Another benefit to running in the winter is maintaining consistency, which is one of the pillars of building running endurance. Plus, getting outside in the winter can have a positive impact on one’s mental health, as the colder weather typically keeps people inside.
Though these potential benefits can be great, it’s important to note that cold weather running isn’t inherently “better” than running in warm conditions. Ultimately, prioritize listening to your body and maintaining consistency!
Why is it hard to run in cold weather?
Cold weather can also pose a few barriers to a good run. For one, cold air can make your muscles feel stiffer, which can make it difficult to get moving. Another barrier is that cold air is very dry, which may feel uncomfortable to breathe, especially on long, difficult runs.
Weather can be a barrier, too. Snow, slush, and ice can make footing unpredictable, and cold wind can make temperatures feel lower and more taxing. Plus, as you sweat, the moisture held in your clothing can make you feel even more chilled.
Luckily, these barriers are easy to overcome with proper preparation!
How to Run in Cold Weather Safely
Now that you’re aware of the potential risks of running in cold weather, it’s time to review the preparations that you should prioritize.
Warm Up Before You Head Out
Warming up can help combat muscle stiffness. Before you head out on your run, spend a few minutes doing dynamic movements indoors. Once you head out, you should start slow to give your muscles time to adjust.
Dress in Layers
Sweat can make you feel much colder on your run. To combat this, dress in layers! Here’s an easy-to-follow layering guide:
- Base Layer: Moisture-wicking fabric to move sweat away from your skin
- Middle Layer: Insulating material to retain heat
- Outer Layer: A weather-resistant layer, like wind- or water-resistant jackets
Be intentional about your layering! Simply piling on heavy clothing can make you overheat.
Protect Your Extremities
Keep your hands, feet, and face as warm as possible! Think gloves, mittens, merino wool socks, neck gaiters, hats, or headbands.
Watch for The Weather
The best way to remain safe in the winter is to know when to move your workout indoors. Avoid running in severe weather, and keep an eye out for external conditions.
If you choose to run, watch for ice or snowy paths, take shorter strides to reduce the likelihood of slipping, and avoid sudden changes in direction.
Before your run, consider equipping yourself with the following:
- Traction Devices: Reduce the likelihood of slipping
- Reflective or high-visibility clothing: Especially when running in the dark or in periods of low visibility
Tips for Choosing the Right Gear to Run in Cold Weather
Your run is only as good as the gear you choose! The apparel and running shoes that you wear while running in cold weather should prioritize warmth, moisture-wicking, weather protection, and visibility.
Apparel
On the market for something new? Here are a few of our apparel recommendations:
- Smartwool – Designed for the outdoors, and prioritizes comfort and breathability.
- Under Armour – A sportswear staple known for quality outerwear, like hoodies and jackets, and base layers.
- Brooks – Offers running-specific apparel, including jackets and cold-weather layers.
- Patagonia – Lightweight and insulating jackets, weather-resistant layers.
Running Shoes
If your cold weather runs are taking place in dry conditions, your regular running shoes may be sufficient. If you’re planning to run in wet conditions, however, you should prioritize athletic shoes that are water-resistant, have high tread, and are roomy enough for winter socks.
Not sure where to start your search? Here are three of our top recommendations:
- Nike Pegasus Shield/GORE-TEX – These running shoes are frequently recommended by winter runners for snowy conditions.
- Saucony Peregrine GTX – Best for wet/snowy conditions on running trails
- New Balance Fresh Foam Hierro GTX – Highly regarded for cold-weather use
Need to Make Room for New Sneakers? Give Your Old Running Shoes a Second Life
Cold weather doesn’t have to freeze your running routine. With the proper preparations, knowledge, and gear, you’ll be running circles around the winter season!
If you’re planning to upgrade your cold-weather gear, you’ll probably need to get rid of the things you don’t use anymore. Getting rid of gently worn running shoes? Don’t just toss them in the trash. Instead, give them a second life with Sneakers4Good’s Mail-In Bag Reuse program!
Sneakers4Good makes repurposing your running shoes easy! All you have to do is:
- Order a free Sneakers4Good collection bag
- Fill it with 6-8 pairs of gently worn, used and new athletic shoes
- Ship the prepaid bag back to us!
It’s really that easy! Just like that, your sneakers get a second life and stay out of landfills. Even better, you get to select a charitable organization to support with your donation!
Ready to make a difference? Get started here.
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