How to Run When It's Unbearably Cold Outside

How to Run When It's Unbearably Cold Outside

Running in cold weather doesn't usually make it to the top of the list. For many, lacing up and tackling any sort of miles in frigid temperatures is torture. But unlike the middle of summer, when there's really nothing you can do to avoid the sweaty misery, with the right clothes (and the right attitude) you can defeat the season and get your miles in.

There are certain things to look forward to in the depths of winter.

Interested in joining the winter running cold kids? Here, experts offer up more best-practice tips to keep you safe and moving swiftly this winter:

1. Warm-up, warm-up, warm-up

This one should be a no-brainer, really. Going out there without first getting your blood going and giving your muscles a little extra TLC is just asking for an injury. Apply a few extra minutes to your warm-up routine, "Milton says — he says it's best to do that before you even go outside. 

Make sure the hands, ankles, knees, and shoulders are working through a complete range of motion. Doing so will help prevent muscle pulls that might be caused by hard, tight muscles.

If you're too stubborn to really take the time to get warm inside, using your first mile as an opportunity to ease the effort, at least. Does a swift tempo run on deck? That first mile should be at a slower pace to give your body time for acclimatization.

2. Be Bold—Start Cold

Resist the temptation to put as many clothes as you can on. While with the whole layering thing you are kind of onto something, it's important to avoid overheating and getting all sweaty — you'll only end up cold and clammy. Always pay attention to fabrics and tech specs, since choosing sweat-wicking fabrics that can wick off body moisture and keep you dry and relaxed is important.

In the winter months, it's especially important to layer smart, "says Clayton, who recommends dressing up like it's 10 to 15 degrees colder outside than it actually is." If you're already warm before you travel, you're going to get too cold on the run.

This time of year, too, accessories are important. Make sure that your limbs-hands, ears, feet (including ankles)-are dry. "If you're not dressed properly, you could be in dangerous territory, with stuff like gloves and wool socks," says Milton.

3. Manage your expectations

Just like doing any kind of mileage at altitude or in humidity, chilly miles come with a set of challenges for themselves. You'll want to change your preparation accordingly, and not be too harsh on yourself when your result isn't the same as a beautiful fall day of 45 degrees. 

You've got to change the standards, "says Lindsey Clayton, RRCA-certified run coach, and Barry's Bootcamp senior teacher.

Stowe recommends that it be based on running time rather than total mileage. "You get an effort in this way without having the pressure of ' I was meant to press X for my intervals.

Give yourself a suitable challenge, so that you can still succeed. Part of the performance is to get out of the door and do it—you don't have to beat yourself in the process.

4. Be wary of wet and icy conditions

If it's really messy, with snow and ice, it's better to do loops closer to home than to go out for long straights where it's hard to get back, says Milton. If the circumstances still placed you at risk, making it difficult to keep your equilibrium or see clearly, then consider it OK.

5. Be smart with your post-game

Take the time to be smart about your post-run recovery, including a cooldown, before quickly jetting off to the office / a date/anything else. This could look as simple as a 5-minute walk and do some easy, static stretches.

The body temperature will increase with running but keep moving after run, which means you're going to want to remove ASAP wet clothes, "Milton says, adding that hydration is also very important at this stage." With warm fabrics, you'll still sweat and lose somebody's fluid.

6. Stretching

It’s safer to stretch a warm muscle, and warm muscles are more relaxed and have a greater range of motion. However, walking briskly or jogging for five minutes, until you break a light sweat, is a sufficient warm-up for stretching. In a perfect world, you’ll stretch a few minutes into and after your workout.

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