It seems that winter decided to come early on the east coast this year! Technically, it is not winter yet and we have already had 2 snowfalls and on Wednesday, we had windchills of single digits! If this keeps up then we are in for a very cold and perhaps, even a long winter.
For some of us, we have some races coming in the spring that we would like to get ready for. Personally, I have the United NYC Half Marathon in March and that is going to require me to workout all winter! I’m praying for nice conditions come race day. Pictured just above is the scene from last year’s NYC Half- cold with snow on the ground!
For some of you reading this, you might be eager to just start a running program. The weather can be a deterrent for starting a running plan unless you choose not to let it! Barring the fact that you hit the lotto tomorrow and relocate to warmer climates, here are some cold weather tips that I follow when I need to run in the cold and nasty weather! Follow these and you should be able to confront cold frigid temps!
- Check the weather and plan accordingly. This might sound obvious but you have no idea how many times people tell me they didn’t realize it was ‘that cold’. In winter, the wind chill is a factor and while the mercury might read 40 degrees out, the wind chill can make it feel like 30 or 20 degrees. That difference is huge if you are dressing for 40 degrees. You do not want to underdress for winter weather.
- Once you have checked the weather, dress for weather 10 degrees warmer than it is outside. Once you get going on your run, you are going to heat up. Having too many layers may make you a sweaty and uncomfortable mess.
- Layer up! I know folks think they can wear that one super thick pullover or sweatshirt but that’s not ideal. Layering up is the way to go. I tend to start with long sleeves at 50 degrees and add a layer for every 10 degrees it goes down. The layers don’t have to be thick because they will trap heat in between. The key thing to be cognizant about is the layer against your skin. This layer should never ever be made of cotton! Cotton doesn’t wick away moisture and being wet and cold is not something you want in cold weather. Go with wool or other materials that wick away moisture. Under Armour makes great shells for cold weather that I love as bottom most layers and their layers wick away moisture also!
- As winter drags on, you know that most of the time you will likely have to deal with night time running. Here is a post I wrote a few weeks ago with tips specifically for running in the dark. Make sure to implement these during your cold weather runs!
- Cover those extremities! Gloves, hats, scarves are a must especially a hat. It’s a known fact that 90 percent of your body heat leaves via your head. I can never understand why folks run in cold weather without a hat! Those fingertips need protection too. Don’t worry about the iphone, they sell gloves with special fngertips for the phone too!
- Ok so you are now dressed. No running yet because you must stretch, stretch and stretch some more! I am a big believer of stretching in general. In cold weather, double or even triple the amount that you stretch! Your muscles tend to contract more in the cold and they will take longer to get loose and limber. A lot of muscle strains happen in cold weather because people do not take the time to adequately stretch. Don’t let this happen to you!
- If you know you will be dealing with wind on your run, and there tends to be a lot of wind in the winter, plan your run accordingly. Find out which way the winds are blowing and break your run up into two segments. Your first segment, should have you running into the wind so that when you come back, the wind is at your back. In the cold weather, you do not want to do the opposite!
- If the temperature tends to get extreme, in my opinion single digits or anything below zero is extreme, then it may be time to find a treadmill. I personally despise the treadmill but Wednesday night for example, I bit the bullet and ran 5 miles on the treadmill. Wind chills were making it feel like 5 degrees and for me, after a long day, I was not in the mood to deal with the cold, the winds and the dark.
Wednesday night was also the motivation to write this post! It would have been very easy for me to stay home and throw on sweats and call it a day. But remember, its December! There are still parties to come, still tons of food to consume and you need to stay ahead of the game! Don’t let the cold weather keep you on the couch and feeling guilty. Follow these steps above and you will be ready to brave the cold and come back from your run feeling like you have conquered the world!
Have a great Thursday my friends!