Now that winter is upon us, the temperatures are dipping and running is more of a challenge. In addition to falling temperature, it gets dark at earlier times which means running in the dark for some.
Instead of dreading that cold weather run, here’s a few tips to make it a good experience, where you can continue training and crush your workouts!
Wear the Right Clothes for Cold Weather Running
It’s best to dress in layers for running in cold weather. Be sure to start with a base layer with moisture-wicking fabric. Some of these include wool (my favorite), bamboo, and polyester.
While you may be tempted to wear a cotton base layer, it’s not good for wicking away sweat. When you sweat, and you will even in cold weather, cotton stays wet and uncomfortable!
Depending on how cold it is, you may want to add a second layer of moisture wicking material. Your outer layer should be a wind-proof thermal layer.
I love wearing a thin thermal layer on the outside. It’s easier to run instead of a thicker outer layer. I love fleece, it’s nice and toasty warm.
Depending on the weather, I also love a warm vest. As long as the bottom layers are warm enough, the vest works well to move my arms freely.
And don’t forget a face covering in case the weather dips below freezing. There are many thermal face coverings that will keep your head and face toasty warm, especially if there is some wind.
Get the Right Running Shoes
Keeping your feet warm and dry is a concern, especially if you are in an area where it snows. I was also concerned about running after rain or snow because of the slippery sidewalks. Yes, I’ve fallen a time or two and it wasn’t fun!
While your regular running shoes may be good for warm weather or indoor running, an investment in more rugged shoes will help. Get a pair of waterproof running shoes made with Gore-Tex, to keep out snow and wind.
It’s important to have really good traction to avoid slipping. That’s a lesson I learned. I ended up with a pair of trail running shoes with great traction.
And remember to pay attention to a good pair of cold weather socks. Your feet sweat too and moisture wicking socks can help. I love wool socks that come up higher than my ankles. It keeps my lower legs that much warmer.
Stay Hydrated in Cold Weather
When cold weather rolls in, we sometimes forget the importance of staying hydrated. Your body sweats after a run or other vigorous exercise so be sure to drink your water.
Even if you’re not thirsty, like we experience summer, keep some water handy and drink up!
I keep refillable glass bottles that are handy! I got my glass water bottle a couple of years ago and love it.
Train at Home Indoors for Running
I haven’t been running as often as usual. I don’t like the cold but do my best to get out for a run about 3 times a week.
On the other days, I’m happy to follow indoor training with a new workout, 30 Day Breakaway. It’s a running and resistance-training exercise program. It includes stretching and strength training, as well as running. It gives you a whole body workout that complements your running. You can check it out at Beachbody On Demand.
Better yet, try the Sample workout and see for yourself!
Sometimes, you just need to stay indoors. Beachbody On Demand has some great indoor workouts to complement your running.