Winter Running

The cold weather is among our existence penetrating the silence of nature. The serious runner who has a passion with an elite racing agenda cannot surrender the training day because of the forecast. Running in the cold declares the challenge of making critical adjustments. Running in the cold requires a divergent wardrobe. Running in the cold requires the study and implementing safe practices. The following information is the most common hints concerning running in the cold transferred in a simple checklist.

Winter RunnerHints for running in the cold:

  • Tread mill: Treadmills help to increase the frequency of your workouts. When the weather turns cold, rainy, and dark or with two feet of snow on the ground runners can continue their training utilizing the treadmill. The treadmill carries benefits such as allowing the athlete to be aware of pace, heart rate, and stride. The key to training is strengthened in the provisions of correct tools and wisdom to keep the training in process.
  • Feel cold: It is important when dressing for the freezing temps to feel cold the first mile. Yes I said to feel “cold” especially the first few strides. Dressing too warm (nice and warm at the start) can activate discomfort half-way into the run. The runner can heat up prematurely promoting sweat which could eventually freeze. Start the run feeling a little cold and soon you will warm-up to the correct temperature.
  • Synthetic clothing: Cotton does not breathe well and becomes heavy when wet. Synthetic breathable clothes promote proper moister protection and insulation.
  • 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: Black ice and snow can disrupt the balance of the athlete. It is easy to slip and fall while running.
  • Lip balm: Lip protector and or petroleum products to protect sensitive areas such as lips, cheeks, eye areas.
  • Eye protection: sun glasses especially in bright snow areas.
  • Be a Reflector: 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” or “you are going to freeze out here!” when they themselves are walking in the same weather. Running in 10-degree weather holds 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 Carlson
Coach RRCW

2 Comments on Winter Running

  1. Great advice given for winter running, thank you. I’m not a seasonal runner. I prefer running all year long. Any advice on running in the wind? Thanks again.

  2. Dawn thank you for the feed back it is so appreciated. I as well enjoy the many benefits of running in all seasons, each one has their gifts. I enjoy most of all the summer, something about the sun and heat that motivates my run. As for the wind we can use it to our advantage running with the wind gives us less resistance which comforts our run and makes us faster. Running against the wind does just the opposite, however running against the wind(head wind) has more advantages to a runner. If the goal is to become a better runner by increasing our endurance than running against the wind rules. Think of the wind as your training partner, it is a great way to increase resistance therefore increasing your endurance because the challenge it brings. It is as tho we are going to the weight room. The wind will prepare you as a better runner and make your normal day much more fun and record some wins at races. So invite the wind and go out to the challenge. God Is training you!

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