Run Like the Wind, Even in the Cold

When winter is fast approaching or you’re visiting somewhere that’s a bit chilly, you might be looking for the best ways to optimize running in the cold. There are many upsides to logging laps when temperatures dip. The key to reaping these benefits — whether you're tackling sprint intervals or cruising through low-intensity steady-state cardio — and not falling victim to the potential risks, all comes down to your preparation, your outfit, and your mindset. 

The Benefits of Running in the Cold

It can be very tempting during the winter months to forgo your fitness routine and huddle up under a blanket with a warm cup of tea. We’ve all been there. But won’t it feel so much better to do that after your run?

Here are some of the benefits to look forward to from running in the cold:

• Improved mental health: Exercise and moving your body go hand in hand with an increase in your feel-good hormones such as endorphins, serotonin, and dopamine.
• Maintain your progress: If you live in a place where cold weather lasts for months at a time, you’ll want to find a way to comfortably continue making progress on your fitness journey. Otherwise, you may find yourself starting over once the weather warms up again.
• Fresh air and vitamin D: When we stay bundled up during the winter months, our skin isn’t exposed to as much vitamin D. Running in the cold gives you a chance to shed layers and let your skin absorb some of that much-needed sunlight.
• Boosted calorie burn: Cold weather forces your body to work harder to maintain your core temperature. This can result in a slight increase in calorie burn during your run.
• Improved endurance: Research suggests that in cold weather your heart doesn't have to work as hard, your body is able to use oxygen more effectively, and your risk of overheating is reduced.

Is Running in the Cold Bad for You?

There are risks to running in the cold, which is why preparation and planning play a key role. Here are a few risks to consider:

• Frostbite and hypothermia: Clothing choices are crucial. It’s better to wear more layers than fewer, because you can always take items off. If you feel too cold during your run, cut it short and head somewhere warm. A run is never worth risking your health.
• Black ice: Patches of black ice may hide along your route, posing a risk of slips and falls. In such conditions, either postpone your run or take it at a slower pace.
• Pulling a muscle: Muscles are typically tighter in cold weather. To reduce your risk of injury, properly warm up indoors if possible before heading out.

How to Run in the Cold

The main ingredients for a good cold-weather run are preparation, layers, and a warm-up. Here are some handy tips from Rosie Borchert, NASM-CPT and marathon runner. She completed the San Francisco Marathon in 3:26 and raced in the Senshu International Marathon in Osaka, Japan, during winter.

Preparation

"Plan your route, check the weather, and remember that in winter months it gets dark early — so bring reflective gear or a headlamp if you get started later in the day," says Borchert, noting that poor planning can lead to an unsafe or shortened run.

Cold weather can also be harsh on your skin, and sun exposure can still be a concern. "Slather on moisturizer, sunscreen, and lip balm with SPF," says Borchert. "For runs longer than an hour, especially in exposed areas, I bring extra sunscreen. You can still get sunburnt in the cold, so sunscreen helps limit sunburn and wind burn."

Knowing your route and where you can get water — or carrying enough with you — is important. The cold can mask thirst, but Borchert reminds runners: "Don't forget to stay hydrated!"

[Read More: Hydration and the Gym: What to Drink When Working Out]

Layers

You'll likely feel cold at first, but as your heart rate rises, your body warms up. Layer appropriately to maintain a comfortable temperature throughout your run.

Borchert also suggests carrying an outer layer you don't mind losing. "I bring a sweatshirt I don’t care about, which I can toss off if I get too warm. I always pick it up when I circle back, but knowing it’s not a favorite limits the risk of losing it," she says.

Covering your head is also important. "I get inner-ear headaches when I run in the cold," Borchert says. "A beanie or thick headband protects my ears and limits cold exposure."

Warm-up

Warm up before running in the cold to loosen muscles and prevent injury. "Aim for 5 to 10 minutes of light jogging to help ease you into the work," says Borchert, noting to add dynamic stretches like leg swings, lunges, and arm circles, which help wake up your muscles and improve mobility for your run.

Race Practice in Your Winter Running Wear

If you have a race or long run in cold weather, consider Borchert's advice to ensure your outfit is cozy and practical before the big day. "Before races, I do practice runs in the clothes I plan to wear. There’s nothing worse than reaching mile 18 and realizing the jacket’s zipper is irritating your neck or the leggings need constant adjustment," she says.

Base Layers

For your base layer it’s best to wear something tight-fitting that won’t absorb your sweat and will keep you warm. The best choice for this layer will be a synthetic fabric, such as polyester blends or merino wool, which can help to manage moisture and regulate body temperature.

Pants and Leggings

For your first bottom layer you want to make sure it’s something that feels good on your skin. Consider starting with a light compression layer that will help give your body a little extra boost of circulation and then add a pair of pants on top — like the Men's Attis Joggers for comfort or windproof pants to keep out the chill.

Outerwear

Your outer most layer is going to be exposed to the elements, so it’s important to check the weather before your run to see what your best choice is going to be. If it’s snowing or raining, you’re going to want to wear a water-resistant outer layer.

If you don’t need to worry about rain or snow, then wearing a warm hoodie or jacket is the way to go. Also, be sure to keep your head and ears covered with a warm, snug beanie or hat.

Socks and Shoes

Keeping your toes warm is an essential component for a successful run, so a good pair of socks will go a long way. Go for a thick wool sock that still fits comfortably inside your sneaker. Similarly, skip the ankle socks and opt for a longer crew sock to help cover more skin.

You can wear your normal running sneakers for a run in the cold, just make sure that they still provide solid traction in case the roads are a bit slippery.

What to Eat When Running in the Cold

What you eat before and after a run in the cold can have a major impact on the success of your run and your post-run recovery. We spoke with Mary Phelps, a licensed Functional Nutritionist to get her thoughts on the best foods to fuel up with before and after running in the cold: 

Fuel and Hydration: “Before heading out for a snowy run, fuel up with easily digestible carbohydrates and ensure you're well-hydrated—your body burns more calories staying warm and loses extra water through breathing in cold, dry air.”

Post-Run Recovery: “Post-run, focus on nutrient-dense recovery foods like sweet potatoes, salmon, and dark leafy greens to restore minerals and promote healing.”

Takeaway

Don’t let the cold scare you away from an outdoor run. As long as the conditions aren’t too blisteringly cold and you take the right precautions by prepping, warming up, and layering up, you can have a safe and successful outdoor run during the winter.

The biggest concerns to consider are frostbite, hypothermia, and black ice, so make sure to check the weather before deciding to head out. If you’re running and realize it’s too uncomfortably cold, safely head somewhere warm.

And if you decide that running in the cold simply isn’t your cup of tea, keeping up your progress indoors on a treadmill rather than outside is another solid option, especially if you do interval running. (Try it out on the REP® Strive™ Curved Treadmill.)

FAQs

Are there specific clothing recommendations for running in freezing temperatures?

Start with a tight-fitting synthetic layer on your upper and lower body. A thick pair of wool socks, a warm hat, and a warm pair of gloves are crucial for keeping your extremities warm. Wear a water-resistant outer layer if it’s snowing or raining.

How can I stay warm while running in cold weather?

Keep as much of your body covered in warm clothing as possible. Avoid getting your clothes wet. Use hand and foot warmers in your gloves and sneakers on especially cold days.

What are the risks of running in very cold conditions and how can I prevent them?

Hypothermia and frostbite are major concerns when running in very cold conditions. Prevent them by wearing the appropriate clothing and staying within reach of somewhere warm. Never hesitate to cut a run short or postpone it if conditions seem too hazardous.