Cold Weather

There has been some hints of very cold weather breaking the silence of winter wondering.  Keeping our training strong in cold weather can be difficult, but it is possible. When it comes to running in the cold, “there are no bad days, just the challenging need to make adjustments.” Running in the cold requires extra thought in the clothes we wear. Running in the cold requires meditation on safe practices. The following information is the most common tips about running in the cold transferred in a simple check list.

Tips for running in the cold:

  • Tread mill: Runners are very committed athletes with special characters that motivate them to success. Treadmills help to increase the frequency of your workouts. When the weather gets cold, rainy, and dark with two feet of snow runners can continue their training on these glorious machines. The love of running guides us to the ultimate goals in precise training. The tread mill allows the athlete to be aware of pace, heart rate, and stride. Remember that it takes a special person to stay committed to training. Providing the correct tools is a tremendous help to keep your training a success.
  • Feel cold: it is important when dressing for the freezing temps to feel cold the first mile. Dressing too warm (nice and warm at the start) half-way into the run you will heat up and feel uncomfortable and sweaty. Start the run feeling a little cold and soon you will warm-up to the correct temperature.
  • Wear synthetic clothing: cotton does not breathe well and is heavy when wet.
  • Dress in layers starting with the smaller tighter clothing first, ending with a moister resistant venting cover.
  • Insulated hat and gloves: rule of thumb when our extremities are warm the rest of our body feels warm.
  • Extra traction shoes for the black ice and snow. It is easy to slip and fall while running.
  • Apply lip balm protector and or petroleum products to protect sensitive areas such as lips, cheeks, eye areas.
  • Eye protection, sun glasses especially in bright snow areas.
  • Wear bright reflective clothing or lights to be visible in blind areas and especially at night.

Finally, keep moving, I find it funny when people ask me “isn’t it too cold to run” when they themselves are walking in the same weather. Running in 10-degree weather keeps you warmer then walking in it, so go ahead and run in it! Just be careful and plan your cold weather run with the cold weather check list.


Happy Running!

John K Carlson
Coach RRCW