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There was a time when running outside during the cold season would be deemed unsafe and often considered crazy.
But is it bad to run in the cold?
Advancements in running gear and materials has thankfully made it safe to run in the winter.
Now you don't have to suffer logging your miles on the treadmill when the outside temperatures drop.
There is nothing like the exhilarating feeling of breathing in that cool crisp air during fall and winter months.
It's also is a great motivator to run a little faster, in the beginning, to get your body warmed up.
And the big bonus is staying in shape and not packing on the those extra winter pounds that the average person does during this season.
Not to mention, you'll be primed to enter one of the great spring races.
How To Prepare For a Winter Run
Is it by layering several pieces of clothing or donning that thick and over-sized coat?
Perhaps the thought of wearing bulking uncomfortable outerwear is what kept many runners inside during cold months.
But with the proper fall and winter running gear, you won't have to worry.
The creation of high performance materials today protects you from the cold, wicks away moisture, all without affecting your range of motion.
Are you ready? Let’s run and check them out!
Gloves
When you run, the blood goes to your core and vital organs as a protective measure.
Subsequently, your extremities become more vulnerable to colder temps.
This is especially true for your hands and fingers.
Now, there are great light weight running gloves that provide comfort and warmth.
They even have touch screen capability for the thumb and index finger so you don't have to remove them to use your devices.
Socks
Choosing the appropriate socks are a must to avoid blisters from the friction caused by moisture.
Breathable running shoes help with this but proper socks are the key.
Remember, your feet and toes are more vulnerable to the elements so invest in a good pair socks to protect them.
Look for a style that fits snugly, contains moisture-wicking fabric, flat seams, and mesh ventilation under the arches of the feet.
If you'll be running on trails, then you might also add a trail gaiter that fits over your shoes.
This will help keep small rocks, twigs, and snow from getting in.
Clothes
Our natural inclination is to overdress when it's cold outside.
If you are tempted to do so when going for a run, you'll probably regret it.
You'll be warm when you leave the house but don't forget your body temperature will rise when you start running.
Soon you'll be shedding layers you didn't need in the first place.
Actually, you want to be a little chilly for the first mile or two.
That way when your body warms up, you won't be too hot and uncomfortable.
Being smart about your layering is the best way to enjoy winter running while staying protected from the elements.
The right body temperature is maintained when moisture is moved away from the skin by wearing the proper gear.
Clothes that are breathable, moisture-wicking, and feature dry fit material are the way to go.
This will help to prevent chaffing and blisters from friction.
And choose high performance layers that have seamless construction and ventilation panels.
Shoes
Obviously, a great pair of running shoes is a key part no matter what weather you are running in.
Fall and winter seasons usually means slippery trails, puddles, and snowy or icy roads conditions that could cause injury if you don't have proper shoes.
The top features to go for in running shoes include:
- Water-resistant material
- Breathable fabrics
- Mesh vents
- Well-fitting
Another thing to remember is: road running shoes offer different functions from that of trail running shoes.
Trail running shoes usually include:
- Full-piece upper, no seams, and sock-like designs
- More pronounced tread pattern for stable gripping on slippery surfaces
- Deeper lugs with toe protectors and hidden plates
Water bottles
If you’re going out for a long run, it is vital to stay hydrated.
Your water needs are less during winter months, but you still have to guard against dehydration.
Now they are a variety of options to choose from so you can stay safe out there.
Whether you like a hydration backpack, hydration belt, or hand-held water bottle, there's no excuse not to have water.
A great added bonus is you can carry your phone and other essential items in many of these.
Just make sure if you are running in temps below 30 degrees that you have an insulated tube or your water will freeze.
Sunscreen
Don't think just because the temperatures are dropping that your risk from the sun is lessened.
The UVB rays of the sun are weaker during winter months, so it takes longer to burn.
But the skin damaging and wrinkle causing UVA rays are strong all year round. Go for the broad spectrum, waterproof one with a high SPF.
While these are thicker and messier to apply, they do provide better and longer lasting coverage.
And don't forget your lips! Find a lip balm with a SPF 30 that's ideally paraben and fragrance-free.
This will guard against the wind and protect them from getting chapped.
Headlamp
Since the days are shorter in the winter time, you'll might find yourself running when it's dark out.
Having a headlamp will serve as the best protection when you run through parks, trails, and areas that are poorly-lit.
Using one of these devices will not only allow you to see the terrain ahead, but will also make you visible to other people using the same trails and roads.
Sunglasses
Your eyes also need protection from the harmful UV rays of the sun. There are several models that are extremely light weight and comfortable to run in.
Make sure they are polarized and fit snug. This will prevent any glare and keep them from sliding down your nose or bouncing around.
Hat, Headband or Beanie
It’s important to protect any exposed skin from the elements. This includes your head and luckily you have many options to choose from.
They should be
fleece-lined, breathable, moisture-wicking, and cover your ears. This will keep you warm without getting too hot.
Reflective Gear
Being highly visible throughout your run is vital during the shorter days of fall and winter.
Reflective gear that you can place on your shoe or jacket is a must-have and must-wear accessory to ensure you stay safe while enjoying your passion.
Conclusion
Fall and winter are tricky seasons of the year to stay motivated to run outside.
However, we all know how boring the treadmill is and definitely does not give the same satisfaction as a long run in the great outdoors.
But if you have asked the question, is it bad to run in the cold? The answer is no. And there are actually many health benefits to doing so.
The key is to have the best fall and winter running gear that will keep you safe and protected from injury so you’ll be able to enjoy running outside year-round.
