Hit the Pavement: 4 Tips for Running in Cold Weather

January 7th, 2015 • BY Erinn Morgan

I’m letting winter win out. As I watch the temps drop, so does my motivation level to get outside and exercise—along with my fitness level. Does this happen to you, too?

While I love the Great Outdoors, running in cold weather has never appealed, even though running has become my go-to quick, time-saving, most efficient workout in warmer climes.

So, I turned to Elinor Fish of Run Wild Retreats—who we recently interviewed on mindful running here—to get her best, winter-tested tips for running in cold weather. Well, that, and some motivation. I’m lacing up…

Layer Up.

You should be dressed lightly enough that you feel a little under-dressed when you first get started. If you’re warm during the first 10 minutes, you’ll quickly overheat. Instead, use a number of layers that you can easily shed during the course of the run. A light shell jacket or vest typically works well for keeping your core warm until you’ve generated enough body heat to warm you up. Then you can tie it around your waist or stuff it into a hydration pack.

Stay Hydrated.

You may not notice your thirst in cold weather the same way you would in hot weather, but your risk of dehydration is the same. Your body will have more difficulty staying warm if you’re dehydrated, so bring along some water to sip during your run, even if it’s less than an hour.

Reduce Your Pace.

In extremely cold weather, the delicate tissues in your nostrils and lungs are affected by the cold air temperatures. Running causes a more rapid breathing rate, so when that cold air hits your lungs, it can be painful and cause a persistent, post-run hacking cough. So, keeping the intensity of your runs about 15% lower (easier pace) in really cold weather will help prevent this from occurring.

Cool down slowly.

Run at a very easy pace for the final 10 minutes or so, avoiding any big climbs or exertions that will make you sweat excessively. It’s important to finish the run with a slow, easy breathing rate and dry skin. If you’re sweating a lot when you finish, you’ll quickly get chilled and may find it takes hours to warm up again. Transitioning from a cold outdoor environment into a heated building can be a shock to the body and make it hard to re-stabilize your thermoregulatory systems. This can make it hard to get comfortable and stop sweating before you change out of your running clothes.

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