8 Ways to Conquer Cold Weather And Run Safely Anywhere, Anytime
As we head into the second—and definitely colder—half of winter, many runners might be struggling to keep up with their routines. And while a lot of them take the opportunity to enjoy some much-needed deep rest, there are as many of us who want to keep running and enjoy everything the season has to offer; bad weather and all. For those of you who wake up to the sound of “Don’t! Stop. Me. Now,” here are eight ways to not only survive but enjoy cold weather running while staying safe.
Edited by Pavlína Marek
When the air hurts your skin and ice worms sprout from your hat during your run, you may start questioning your own choices. However, it rarely gets this cold in the Bay Area or San Francisco, and even the Marin headlands tend to stay nice and balmy when compared to places further east like the Sierras. In San Francisco, you might get the added challenge of navigating the various microclimates where fog, sun, and chilly winds that can all greet you on the same route, but you most likely won’t freeze your fingers off.
However, even if you think you don’t need it thanks to where you live, learning to adapt to the ever-changing weather will teach you how to master cold-weather running anywhere.
The Practical Side
When the temperatures drop, it’s crucial to make some adjustments to your routine to ensure you stay happy and healthy both during and after your run. Cold-weather running can be a fun experience, but only if you’re dressed right. Here are a few tips, inspired by our unpredictable climates, that you can use wherever you are.
1. Check your Forecasts
The first thing you should do before you head out is to check what the weather is going to be like. This will tell you just how much you need to prepare for your run. What extra gear should you bring? How many layers should you wear? While 30℉ and 0℉ are both cold, the one extra layer that might work at 30℉ will leave you woefully unprepared for any weather at or below 0℉. Be smart and check what the weather is going to look like at least several hours before your run, and then double-check shortly before you leave so you aren’t surprised if anything has changed.
2. Pile on the Layers
It should come as no surprise that you need to wear enough clothes to stay warm every time you go running in bad weather (duh). In general, it’s better to wear several layers of thinner clothing than one thick jacket or pair of pants as heat will get trapped between the layers. You can always take off extra layers but you can never put on those you don’t have with you.
- Starting with a moisture-wicking base layer is crucial to avoid cold sweat. It can also double as a thermal layer to help keep your body temp where it should be.
- When you’re in a colder climate, add a mid-layer (or a few) that will help you regulate your temperature.
- Adding a lightweight jacket after that will protect you from wind, rain, and snow, which play a huge part in how comfortable you’ll feel.
- If you’re running in snowy, freezing conditions, carry an emergency space blanket or bivvy bag (Pavlína’s favorite). These things save lives.
- Don’t forget gloves for your hands and a headband to cover your ears–these small details can make a huge difference! It’s also especially important to remember your extremities because the head, hands, and feet are all furthest from your core, and the most susceptible to heat loss and frostbite.
While many people (Lucas included) loathe the idea of squeezing into several layers of clothing and becoming too warm while out on their run, it’s infinitely better than not having enough and suffering from the adverse effects of the cold. As for how many layers you need, anywhere from two to four should be used depending on the current weather.
What your layers are made of matters.
The colder season also brings shorter days, and you may find yourself running in the dark more often. Reflective vests, pants, headbands, and other equipment will help keep you easily seen by others during the dark times of the year. Even just adding strips of reflective tape to your current running clothes will make a significant difference.Don’t Forget Visibility
3. Consider your Footwear
A pair of shoes that are both insulated and waterproof will help to keep your feet from freezing. Wet shoes will lead to wet feet. Once your feet get wet, there will be no way to stop the freezing and dangerous cold from seeping inside. This being said, many of us trail runners, myself (Pav) included, will rely on proper merino wool socks to keep our feet warm even when wet instead of buying Gore-Tex trail runners, optionally switching to a new, dry pair mid-run. It’s important to choose what works best for you!
4. Plan and Share Your Route Ahead of Time
If there’s ever a time not to play your running route by ear, it’s during inclement weather. Potential unfamiliar terrain can contain hazards you won’t know about. When running in bad weather, you might not even be able to see things like fallen leaves, under-snow streams, or potholes. During these times, it’s best to stick to the pavement, trails, and paths you’re already familiar with to avoid potential hazards and reduce your chances of getting lost. When you generally know what to expect while on your route, it’s a huge step towards staying out of danger.
You should also share your planned route and timing with one or two people you know and trust. This way, if something bad does happen and you get stuck out in the cold, there will be someone who can one, raise an alarm and two, give a good starting point for a potential search and rescue mission. If the people you’re sharing this info with are close to you, you can also choose to share your phone’s location with them via one of the many apps that offer this option.
“Bail,” “turn around,” or “shortcut” points are also a good safety planning tool. Know where they lay along your normal route in case you need to cut your run short and head back early should conditions deteriorate.
5. Try to Schedule your Runs while the Sun is Still Out
For many runners, finding a ‘warm window’ during the day when the visibility is good and the temperature peaks is the goal. This is often in the late morning or early afternoon. (See tip number one about checking the forecast.)
Much like checking the weather and sticking to your planned path, choosing to run in the daytime help will keep you safer. Nighttime visibility will be poorer than usual in bad weather that often accompanies the cold months. This greatly decreases the chances for you to see if anything is amiss along your route, and it makes it much harder for someone else to see you if you need help.
In addition to worse visibility, the temperature will most likely plummet without sun, making an already cold run drastically colder–even dangerously so. However, daytime is a precious commodity as days can be extremely short or nonexistent during winter. Therefore, if you absolutely can’t make a daytime run fit into your schedule, prepare for the night with extra layers and visibility gear. As discussed above, reflective tape and a headlamp will go a very long way to help you remain safe and seen.
6. Fuel Your Cold-Weather Run Properly
When temperatures drop your body works harder to stay warm, which means you’ll burn through energy faster than usual. It’s extra important that you get the calories you need to get through each run. This is even more important if you get up and run before breakfast, so make sure you don’t skip dinner!
You can help fend off some of the cold by eating or drinking something warm before heading out. It doesn’t have to be anything substantial, just enough to give your body sufficient energy. A glass of warm water, tea, a small bowl of hot oatmeal with cinnamon (both foods with warming properties), or anything like that can help give you a warm center to kick things off.
(Pav’s tip: a pre-run glass of warm water and a salted banana can do wonders on cold days! If you’re doing a longer run in a more extreme climate, it also pays off to plan a mid-run stop at home to have another warm drink, a bite of food, and change into dry clothes.)
7. Make use of the Indoors Before and After your Run
When you run out in the cold, you should always do your warm up and cool down in a heated indoor space. Do some light cardio or dynamic stretches inside to prime your body. It’s best to start your run with warm muscles and increased blood flow to help you deal with the first bite of the cold. Perhaps even more important is going inside to cool down instead of staying outdoors.
Take off the insulating and sweaty layers immediately after a run. Switch to dry, warm clothes so you’re more comfortable while you recover or stretch. It will help your body cool down slowly while preventing the chill from creeping up. A warm drink and shower or bath is another great way to help your body recover from the cold.
8. Listen to your Body
Even with all this preparation, some days might bring more challenging weather than you’re equipped to deal with. It’s crucial to listen to what your body is telling you, especially when the temperatures reach dangerous lows. Always run your first mile slower while you test the waters and don’t be afraid to cut your run short.
If the sharp cold air makes it impossible for you to breathe comfortably, you should choose the safe option and head back indoors. When your fingers and toes start to feel cold, tingly, or numb even when you wear appropriate gear, return to a warm environment immediately. Frostbite and hypothermia are serious risks, and you can always get back out there tomorrow.
The Mental Side
Part of cold-weather running is mastering a cold-weather mindset. Running in cold weather can feel brutal, taxing, and sometimes downright unpleasant. Whether you’re powering through chilly winds or a sudden downpour, adjusting your mindset is key to enjoying winter running.
Embracing the challenge of it is a good first step. As mentioned above, it’s going to be tough. But that’s part of the appeal! The joy of conquering a difficult run in less-than-ideal conditions is unbeatable. Just imagine that moment when you’re running down a trail in a wintery forest while listening to the soundtrack from Lord of the Rings! Is anyone else running to save the hobbits? Remind yourself of what you can do. Keep thinking about how great you’ll feel afterward, not just physically but mentally too.
Along with the particular challenges of winter running, there’s a particular beauty that’s exclusive to it as well. The crunch of ice crystals underfoot, the trees covered in white fluff, the silence of early morning fog, or your breath drawing patterns in the crisp air can make your run feel meditative and peaceful. It’s the small moments like this that remind you that running through winter has its own special rewards.
Physical Post-Run Rewards
The beauty of it all is great, but you may ask, where are the material things I can enjoy? After braving the elements, you deserve a reward. Once you’ve cooled down and stretched, it’s time to indulge in something cozy to warm back up. Here are a few ideas:
- Hot Chocolate (or any hot drink you like!) is just perfect after your run. (You can add a little bit of protein powder in it—et voilà, it’s a recovery drink!) It’s a marvelous way to return heat to your body and nourish your soul; it’s surprisingly simple yet never gets old.
- Taking a hot shower or bath can do much of the same. If you’re feeling sore from the cold, the warm water can really soothe your body while heating you up. Adding things like bath bombs and Epsom salts can help push the physical and mental restorative effects even further.
- Finally, it’s always a good idea to snuggle up in a soft hoodie or bundle of blankets to stay warm and comfy post-run. Whether you’re relaxing on the couch or heading out for a post-run meal, wear warm baggy layers that will have you feeling like you again in no time.
Now, Head Out on Your Own Cold-Weather Run!
Running in cold weather, whether it’s in the Bay Area’s unique weather, during a trip to the mountains, or in your hometown, is about more than just physical endurance. It’s about embracing the challenge, dressing smart, fueling your body, and finding joy in the quiet beauty of the season. The cold weather can turn many people away from their outdoor routines, however, with the right gear and preparation, you now know that you can keep enjoying your outdoor runs even when the temperatures drop. So, next time you see those chilly temps in the forecast, don’t make yourself stay inside—lace up and experience everything a cold-weather run can offer from start to finish. Enjoy the unique and beautiful landscapes that the season brings!