It’s about time to start decking the halls – as they say, it’s the most wonderful time of the year. While that may be true in most regards, it probably isn’t true if you are a runner. Between the short, dark days, the potential for snow and ice, and the frigid temperatures, it’s easy for runners to go into hibernation and wait for spring to arrive before they start hitting the pavement again. Other runners might decide to endure the dreaded treadmill (often referred to as the “dreadmill”) during these cold weather months rather than risk losing the endurance base they built during their peak training months earlier in the year.
Personally, I don’t like either of those options. I hate the treadmill with just about every bone in my body, and I’m certainly not willing to stop running altogether for a couple of months each year. With that in mind, last winter I decided to embrace the cold and just keep on running like normal – and you know what, I lived to tell about it. In fact, I didn’t hate it (and some days, I might have even liked it).
Here are a few tried and true tricks for continuing to run outside through the winter months.
- Make sure you have the appropriate outerwear. Depending on your climate, this is going to vary. For us here in Dayton, most runners I know have at least one pair of fleece-lined tights, in addition to their normal running tights. You will also want to have a long-sleeved tech shirt as a base layer, plus a heavier outer layer (think a light jacket). One of my favorite winter running pieces is a lightweight vest.
- Don’t forget the accessories! You need your basic clothing, of course, but you’ll also need a warm hat and gloves. I personally own both a hat and an ear-warmer piece, which is a little less warm for more mild days (it doesn’t keep the heat trapped on your head). A good pair of running gloves is essential – you’ll want to find some made in a moisture-wicking material. If you are going to be running on snow or ice, consider investing in a pair of YakTrax for your shoes to help prevent slipping.
- Plan ahead for the darkness (and embrace it). If you like to run first thing in the morning or in the evening, chances are that you’ll be running in the dark during the winter months. It’s important to have good visibility gear to keep yourself safe and a light so you can see where you’re going! Personally, I like Noxgear and a headlamp.
- Find accountability! It can be extra hard to get yourself out of bed on a cold, dark morning. I’ve found the only way that I can guarantee I won’t miss a run is if I have a friend to meet me. When I have a date with a friend, I am much less likely to bail because I don’t want to put her out. As an added bonus, it’s a great social opportunity, in addition to a workout.
- Set a springtime goal race. For 2020, I’ve got my first marathon on the calendar at the Flying Pig in May! Having a big, scary goal looming ahead on the horizon is enough to keep me motivated to keep on running.
- Recognize that the hardest part is getting out the door. Your body will warm up quickly after you start running, so you’ll want to be cautious not to overdress. One of the biggest challenges is figuring out how to dress for the duration of the run (and acknowledging that you’re going to be cold for a few minutes at the start). As a rule of thumb, you’ll want to add 10-20 degrees to the temperature outside when you’re planning what to wear for a cold-weather run – and then dress for that temperature instead of the actual temperature.
- Mind over Matter. Remember, this is only a season (literally) of your life. Spring will come, and summer will follow, and soon we’ll all be complaining about running in the heat. Personally, I’ve discovered I actually prefer to run in the cold rather than in the heat and humidity in the summer, because you can dress for the cold! With the appropriate layers, it’s possible to be completely comfortable when you are running in the cold temperatures. You can’t say the same for the heat!
- Strategy, strategy, strategy. Every week, I look at the weather forecast and plan my runs for the warmest days of the week. I also make sure to factor in precipitation (snow or ice) and wind. A 20-degree day with no snow or wind is going to be preferable to a 30-degree day with crazy winds. I consciously choose my running days based on the best conditions, and that has allowed me to avoid most of the truly terrible winter weather days.
Keep these tips in mind, and there’s no reason you can’t continue to run all winter long. If you are local to Dayton and you ever want to join me for a group run, look me up on Facebook and I’m happy to connect with you anytime!
