I love running. The exhilaration, the stress-busting endorphins, the feeling of triumph when you make it up a huge hill or finish at a sprint — there’s truly nothing better. But even those of us who adore running know it’s hard to get yourself out of the house and on the road sometimes, especially when you’re running in cold weather.
I just moved from California to the East Coast, so I’m facing my first real winter and am slightly ashamed to say I haven’t tied on my running shoes once. Not once! The bitter wind in my face, fingers and ears freezing, chest aching — that doesn’t sound like a good run to me. My endorphins have gone into hibernation.
Of course, running in the winter is totally doable and comes with its own benefits (like not having to deal with intense heat and dripping sweat, for one thing). It’s also a great way to improve your mood during a time when many of us are dealing with the winter blues and seasonal depression. Running in the winter cold can actually be uniquely rewarding, Heather DeRose, an ultra runner, running coach, and NASM-certified personal trainer tells SheKnows — as long as it’s done safely. So how do you run safely in the winter, and what can you do to get the most out of your chilly winter runs? Here’s what the experts said.
Layer up
“You’ll quickly find how little the weather bugs you once you have the right gear to combat it,” USATF-certified running coach Will Baldwin tells SheKnows. For cold winter runs, this means layers. Start with a sweat-wicking base layer that’s snug and lightweight, says USATF-certified running coach and The Running Center founder Mindy Solkin. Your second layer is all about insulating heat, and “should be mid-weight and fit a little looser over the first layer,” like a fleece pullover, Solkin tells SheKnows. Finally, your outer layer will provide “double-duty by being breathable and water-resistant or water-repellant,” Solkin says. This layer (usually a jacket) should protect your from rain, snow, and wind.
Depending on the temperature and your own personal tolerance, you may not always need all three layers, Solkin adds, and you can always strip a layer off if you get too warm. As for your legs, long leggings are a good call, and you might opt for fleece-lined if it’s in the 20s or below.
Get visible
The cold is one challenge when you’re running in the winter; the short daylight hours are another. It’s important for you to be able to see where you’re going and for other people and vehicles to see you, so invest in a headlamp to light your path and make sure you’re wearing reflective running gear or accessories.
Protect your extremities
While your layers and leggings keep your core body temperature up, you also want to protect your hands, head, feet, and face from getting chilly or frostbitten. These areas can lose heat quickly, so don’t forget about them!
“When the temperature drops below 50 degrees, it’s time for gloves or mittens,” says Solkin, who notes that mittens will keep your hands warmer since your fingers are all together. Keep your head warm and dry with a water-repellant, sweat-wicking beanie or headband (a hat will keep you warmer, but a headband provides space for a ponytail — whatever you choose, just make sure your ears are covered!). Keep your feet toasty with breathable socks (not cotton), and don’t overdo it with multiple pairs, which can cramp your feet and land you with black toenails, Solkin says.
And of course, don’t forget to protect your face. You can grab a gaiter or mask if your mouth, neck, or nose gets chilly, and remember to put on sunscreen! Solkin recommends using a moisturizer with an SPF of 25 or higher to avoid both sunscreen and dryness. Use lip balm and grab a handful of tissues before you head out, because your nose is guaranteed to get runny.
Invest in grippy shoes
It’s easy to slip, fall, and injure yourself on snowy or icy surfaces, but even if you do keep your balance, “too much time running on snow and ice can cause injuries in your hamstrings,” Baldwin says, because you alter your running form on these slippery surfaces.
You can improve your grip by using waterproof, high-traction winter running or trail shoes, or by using ice grips or cleats that attach to your shoes. Physical therapist and running specialist Dr. Michael Bogden of FWDfuel recommends Ice Spikes, which “give you traction in snow and aren’t so big and cumbersome that you can’t run on cement when you find a dry patch of road or sidewalk,” he tells SheKnows. “The ice spikes may wear down over time, but they are quick and easy to replace.”
Warm up inside and start slow
Cold weather makes our muscles stiffer and more injury-prone, says personal trainer Andrew White of Garage Gym Pro. That means “it’s essential to warm up adequately to increase blood flow to your muscles,” White tells SheKnows. He recommends doing an indoor dynamic warm-up (aka one involving lots of movement), including stretching and mobility exercises, before heading outside.
Then, once you’re starting your run, take your time to ramp up the speed and intensity. The cold will be a shock to your muscles at first, so give them some time to get used to it before hitting the gas.
Choose a safe route
The ideal route for a cold, winter run is one that’s well-lit, well-traveled, and cleared of snow and ice. “Know your area,” Baldwin says. “When it’s snowed recently, where are the safe places to run? Is there a bike path or certain streets that are always plowed and safe for runners? Are there any indoor facilities that runners utilize?”
Hydrate
You may not feel as hot and thirsty as you do on a summer run, but running in winter can leave you just as parched thanks to the cold, super-dry air. (Just ask your skin why hydration is so important this time of year.) With that in mind, “be sure to drink plenty of water before, during, and after your run,” DeRose says.
Run with a buddy (or two)
Join a running group or invite a friend to run with you so you can keep each other safe, accountable, and (most importantly) entertained. “When you’re chatting with a friend, the harsh conditions become a funny story rather than the backdrop for an unsavory run,” says Baldwin. They can also give you tips for running in the winter in your area, safe routes to try, or even nearby indoor tracks to run at.
Stay warm when you’re done
Done with your run? Good — now it’s time to get warm. Get inside, change out of any wet clothes, hop in the shower and turn up the heat. It’s important to bring your core temperature up, DeRose says, so make sure you leave any post-run stretches for after you’ve gotten inside and gotten rid of your chills.
Try the treadmill
If all else fails, Baldwin says, it’s time to “bury the hatchet and make friends with a treadmill.” You may not run as far or as fast, and it might not be quite as fun, but it’s a great way of getting your cozy cardio in without dealing with the elements. “Throw on a show, slow the pace down and enjoy a nice treadmill run every once in a while,” Baldwin says. A shorter or slower run is way better than no run at all!
A version of this post was originally published in 2015.
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