Even when it’s freezing outside, many runners still get their miles in by running in cold weather. While it may not be your first instinct to lace up your sneakers and hit the road when the temperature drops, it’s an excellent way to get (and stay) in shape. Still, you should take some precautions before hitting the road. For one, the risk of frostbite is much higher when running in cold weather. And that’s especially true if you sweat a lot from your run. Read on for helpful tips on staying warm and healthy while running in the cold.
Prepare your body for running
You can do a few things to prepare your body for running in cold weather and prevent running injuries. First, stretch and do warm-up exercises before you run, even if the temperature outside is relatively mild. That helps prevent injury and keeps you warm during your run. When running in the winter, many people sweat more than usual. So that means you’ll lose more water and electrolytes. To counter it, hydrate well before and after your run.
Layer-up
One of the best ways to stay warm while running in cold weather is by layering your clothing. Start with a base layer that removes moisture, followed by a fleece or heavier sweater for your middle layer. You might consider adding a heated hoodie to your outfit if you run in freezing temperatures. A lightweight down jacket is perfect for running and easily fits into your backpack or gym bag. Vests and jackets with reflective materials are excellent for running in the dark.
Stay hydrated for your running
As mentioned above, you sweat more when running in the winter than in the summer. That’s because your body needs to maintain a higher temperature when the weather is colder. As a result, you may need to drink extra water during your run, especially if you plan to go a long distance. With that in mind, bringing a water bottle with you during your winter runs is a good idea. While some prefer a sports drink over water, water is generally the best for winter running. Remember your water bottle may freeze while running in cold temperatures. You can prevent it by putting your water bottle in an insulating sleeve or your jacket (assuming you’re wearing a warm one).
Dress in light colors
As with any other activity, you want to make sure you’re visible when running in winter. One easy way to do this is by wearing light-colored clothing while on your run. Bright yellow or orange jackets and pants are great and will help cars see you from a distance. Something else you could do for safety is to purchase a running light. As we know, it gets darker and darker in the winter months. So, one of the essentials for running in cold weather is to protect your well-being with a running light.
Have a pre-run snack before running
As with any other physical activity, you should make sure to eat about two hours before you go for a run. This gives your body enough time to break down and digest the food. A pre-run snack is essential during the winter since you may likely be out longer than usual. You can choose almost any type of food to eat before going for a run. But you should make sure it’s nutritious. Some pre-run snack ideas include yogurt, peanut butter sandwiches, granola bars, and bananas.
Protect your eyes
Keeping your eyes safe when running in the cold is essential, especially if you’re running at night. So, aside from wearing a scarf to keep your throat warm, get a pair of glasses to protect your eyes from the harsh winter weather. If you wear glasses, make sure they don’t get fogged up. You can prevent this by warming up your glasses before you go for your run. A trick is to place them in your jacket pocket for a few minutes before putting them on. By the way, if you wear a scarf, make sure to tuck it into your jacket, so it doesn’t become tangled. That would be dangerous and can trip you up.
Don’t forget sunscreen when running
While you may be more likely to wear a scarf or goggles when running in the winter, you might not think to put sunscreen on your face. But the sun’s harmful rays are just as potent in the winter as in summer. So, if you plan to run outside throughout the winter, it’s a good idea to wear sunscreen regularly. You can also purchase special winter running sunscreen made to stay on in any high winds and cold temperatures. If you’re running indoors, you should still wear sunscreen. Since most indoor tracks don’t have windows, you’ll easily get a sunburn if you don’t protect your skin from the sun.
Make sure your sneakers are dry and breathable
You don’t want to go for a run in a pair of wet sneakers. Still, you may get tempted to wear one pair repeatedly in the winter. But if you don’t have time to let your sneakers dry, you could have wet feet inside your sneakers. Who wants that?!? As a result, it’s a good idea to take your sneakers outside during the winter and let them air out. Instead of repeatedly wearing the same pair of wet sneakers, it’s a good idea to rotate among several pairs. Doing so allows them to dry and keep your feet warm. (By the way, recycle your sneakers, and please don’t throw them in the trash!).
Extra precautions for winter running
While winter running comes with extra precautions, it’s an excellent way to exercise regularly throughout the year. To stay warm and healthy during winter runs, layer up, stay hydrated, wear light clothing, and protect your eyes from the sun. If you follow these tips, you can safely enjoy running in cold weather. And who knows, once you’re out there, you might even discover that you want it more than running in the summer months.
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