I don’t know how it is where you live, but NYC has been getting cold lately. Last year, when the cold arrived I hid indoors and didn’t run from November until April. This year I decided to laugh in the face of cold and run all winter long! Since I’m a total cols weather running newbie, I did some research and found some info worth sharing!
So first off..it’s cold, what the heck do I wear? The general rule of thumb of running in cold weather is to wear one layer less than you think is necessary or for a temperature that 15-20 degrees warmer. Runner’s World has a great guide of what to wear depending on the temperature. Gloves and a hat or beanie are recommended when the temperature dips below zero, and you want clothes that will wick the moisture away from your body to keep you dry.
When you start your run, run into the wind. You don’t want to be returning sweaty against the wind because you will freeze your bootie off, especially if you’re cooling down.
If you’ve ever gone running in the cold you know the burn…the burn in your lungs, that is. The first couple of times that you run in the cold, your lungs will burn trying to adjust to the cold temperature of the air. This will go away after a few runs, when your body gets acclimated to the lower temps. You can try breathing through your nose to add moisture to the air your breathing in, or if it’s really bothering you, you can cover your mouth with a thin scarf.
Even though its cold outside, you still need to HYDRATE! Just because you might not be as thirsty as you would be running in the heat, it is important to stay hydrated.
Since the probability that you will be running in the dark is much higher in the winter, be sure to wear something reflective that will make you visible in the dark.
The most important tip of all is to use your best judgment. If there is a lot of snow or ice on the ground, you’re probably better off staying indoors. You don’t want a slip or fall to put you out of commission!
Hope these tips keep your running through the cold of the winter!
Do you move your runs to the treadmill during the winter, or do you run outdoors?
I do a little of both. I prefer outside so the cold isn’t stopping me. My tip for when it’s really cold – put your running clothes in the dryer just before you’re about to leave. It’ll make you feel a little bit more comfortable for at least a half mile.
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That is brilliant! 🙂
I’m in Upstate NY and it’s been SO cold here too!
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I feel for you lady! We\’re always a bit warmer in the city.
Most of the time I still run outside in the winter- for a few reasons. The gym is 20 minutes away, so on the weekends it’s a 40 minute round trip for me (much closer to my work so it’s easy to hop there after a work night). If it’s icy or really snowing then I’ll go inside, but otherwise I think the fresh air and being in nature is healthy too!
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I agree! The recycled air at the gym doesn\’t compare to the outdoors! 🙂
I do both…inside during the week and outside for long runs. When it gets really cold I have to breathe through my gloves for a bit while my lungs get done burning!! I agree though that using good judgement is key! Once when training for a marathon I ran a 13 miler on the treadmill because the roads were coated with ice!
As brutal at 13 miles on the treadmill sounds, it\’s not worth risking an injury!
I do both indoor and outdoor runs in the winter but I really love running outside when I can (not super duper cold or icy) because it’s gorgeous and so peaceful. Someone gave me the tip to warm up a little on the treadmill before heading outside so that your muscles will be warmed up and it’s easier to get into your run.
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That\’s a great idea! The initial hit of cold air can be brutal if you\’re not warmed up!
Treadmill….I’ll do a couple of cold runs but…they are not my fave! lol
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Me and the treadmill don\’t have a great relationship, so I try to avoid it. Hahaha. I don\’t know how to run on a treadmill, or maybe I\’m just weird. 🙂
Now that we’re in Tx for 2 years, I have been loving the lack of winter! But in the northeast, I did a mix of the treadmill and outdoor running. I tried to get out as much as possible, but the bitter cold days, snow, ice, wind, all those sent me running to the treadmill! Great tips!
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I\’m jealous of your warmth. I think I would move south in a heartbeat, if I were given the opportunity. (and a job!)
I’m lucky enough to live where it doesn’t get too cold, so I keep running outside. My only obstacle is rain, so then I workout inside.
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I have a list of tips for running in the rain too! I was thinking of saving it for the Spring, but maybe I\’ll do a post sooner.
Yes, just because it’s getting cooler doesn’t mean running season is over! It’s not snowy here or anything, but OMG it’s getting colder! thanks for the tips, especially the lungs part. The treadmill is used only in VERY dire circumstances!
Running season is never over. That\’s the beauty of being a runner! 🙂