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Cold Weather Running

11 December 2017

By Susan Hickey 

It’s almost New Year’s resolution time, and maybe you are thinking about shedding a few holiday pounds, toning some muscles, or just trying something new.   Have you considered running?  It’s a great way to accomplish all of the above.  No treadmill?  Run outside!  “It’s January in Ohio,” you say.  “Run in the cold?  You’re crazy! ” 

Running outside isn’t crazy at all.  It only takes a few adjustments to stay comfortable in most conditions, and your body accommodates quickly to the temperature.  Running outside can be a very safe and peaceful way to get a good aerobic workout in, especially as those dreary winter days start to take their toll.

Some things you want to think about when preparing for outdoor cold weather running include: Man and Women Running in snow

  • Base layer.  This is a thin layer designed to wick away moisture/sweat from the skin and help you stay warmer.   Base layers are worn on both upper and lower parts of the body.   They can be found at sporting goods stores or places like Target, who sells a C9 line that is budget-conscious and effective in cold weather.
  • Wear multiple layers.  Layers are essential to staying comfortable.  Being able to remove a jacket will help keep you from getting too hot (which actually does happen!).  Then, you can just tie the jacket around your waist and you can keep right on going.
  • Gloves.  Ones that are touch-screen compatible are especially helpful if you are tracking your run on a smartphone. 
  • Headgear.  For women, there are hats that have a cutout region for a ponytail, sold online and also locally.   Headbands/buffs/balaclavas can help keep your neck warm.
  • Socks.  Wool is an excellent choice for cold weather running, wool can absorb a high amount of moisture — much more than cotton. Wool keeps its insulating properties even while wet, which is perfect for sweaty feet.
  • Specialty equipment:  YakTrax are special traction cleats that slip on over your shoes to help when you are running in the snow.  Hothands Hand Warmers are one-time use heat packs that provide up to 10 hours of continuous warmth for the hands.  These are not essential, but it’s good to know that they are out there. 

When deciding what to wear for an outdoor run, check the temperature and add 10-20 degrees to that for planning purposes.   So if the temperature is 30 degrees, but the wind chill is 20, assume it’s going to feel somewhere between 30-40 degrees for your run.  Don’t forget to consider safety in extreme cold and abide by the weather advisories.  As always, let someone know your route and when you anticipate you will be returning.  Carrying a phone is also a smart idea.  When the cold winter darkness starts to get the best of us, we can get re-energized by just going out for a quick run.  Hopefully, these tips will help you get prepared to stay warm out there while getting a great cardio workout accomplished.   Start making your Christmas list!