Now that Winter is quickly approaching (in the Northern Hemisphere, at least), it seems we are are getting more winter/cold weather posts which means it is time for the annual Winter Megathread.
Here’s the link for the cold weather info in our wiki. I will add this post to that at a later date. If you happen to be in the Southern Hemisphere and entering the season of the big fiery death ball in the sky, here’s the link to the “Running in the Heat” section of the wiki .
Why should I run in the winter?
-
Winter running makes you strong!
-
That person you really want to beat next year is out there training right now
-
Spring weather feels so much better when you’ve been training through the winter
Clothing
You’re going to want materials that will keep you warm even when damp or wet. Think wool, fleece, and wicking synthetics. You’ll also want things to be breathable so you don’t get super sweaty (and even colder). Layer up so you can adjust during your run.
Trapped air is what keeps you warm and cozy in the winter. If you’re shoes are really tight with a couple pairs of socks on, or your gloves/mittens are too tight, you may have less trapped air and impair circulation, which will make you cold.
Here’s an example of what works well for some in calm, dry conditions. Keep in mind wind or precipitation will make things colder, and that it’s always better to have an extra layer than to make do without. This can also vary widely between people and how comfortable you want to be.
| Temp Range | Upper | Lower | Socks | Hands | Head |
|---|---|---|---|---|---|
| 30 to 40F (-1 to 5C) | Long-sleeve (LS) shirt | Shorts or light pants | regular socks | Light gloves | headband |
| 20 to 30F (-6 to -1C) | LS shirt + baselayer | Regular tights | 1x midweight wool | Light gloves | headband |
| 10 to 20F (-12 to -6C) | LS Baselayer + wind vest | Thermal tights + windbriefs | 2x midweight wool | Mittens | Hat + light gator |
| 0 to 10F (-18 to -12C) | LS Baselayer + Fleece jacket + Wind jacket or vest | Thermal tights + windbriefs + leggings | 2x heavier wool socks | Heavy mittens | heavy hat, fleece balaclava, eye protection |
| <0 F (<-18 C) | LS Baselayer + Fleece jacket + Wind jacket | Thermal tights + windbriefs + leggings | 2x heavier wool socks | Heavy mittens w/ gloves underneath | heavy hat x2, fleece balaclava, eye protection (glasses or goggles, if windy) |
Here are some useful links to some guides that can help you choose appropriate amount of clothing:
Dress My Run Website - Quick tool to show what to wear based on where you live and weather
- Click on “Settings” in the bottom right hand corner to adjust your personal temperature preference (warmer or cooler)
Footwear
Road shoes are fine most of the time, unless you’re running somewhere that consistently has snow or ice-covered sidewalks. If you have good socks, your feet should stay warm even if damp from melting snow. Think more carefully about your footwear if there’s snow or ice on the ground. On fresh snow or packed, but still soft snow, trail shoes (something with a low to moderate lug) work very well. Turning an old pair of road shoes into Screw Shoes is an excellent idea for ice, thawed and refrozen snow, and heavily packed snow conditions – the screws do a great job providing a bit of extra traction.
You can also look into traction devices (like Yaktrax) when icy.
When running, direction changes and stopping are the most likely times to slip and fall on snow or ice. Slow down and be cautious around corners and street crossings. As you run, make sure you’re landing with your feet underneath your center of mass – even if you do have a slippery step, keep your feet moving, and you can usually recover and avoid a fall.
Safety
If you work during the day, chances are your morning or evening run will be dark. Get yourself a good headlamp (to see and be seen), and wear a reflective vest over your other clothing. Know that motorists may be less likely to expect you to be out running when it’s 15 degrees and snowing.
If it’s really cold, make adjustments or plans to ensure you can stay safe during your run even if you turn an ankle or something else happens where you can’t keep running to stay warm. Plan your route along safe warm zones (friend’s house, grocery stores, etc.), and/or carry your cell phone (close to your body, so your battery doesn’t die). If you for some reason can’t run, you will quickly get very chilled.
Start your runs into the wind - this will be the coldest part - so that your finish your runs with a warmer tailwind. This can make a big difference - if you get sweaty during your run, and turn into a stiff breeze to finish, you’re likely to get chilled as you’re heading home.
Here’s a good post on Running in snow tips…?
Nutrition
Even when it’s cold out, you’ll want to be sure you’re hydrated before and during long runs. You’re probably sweating more than you might think, it will evaporate quickly in cold dry air. Have a method to keep fluids from freezing when it’s cold out, either by keeping fluids under a layer of clothing (vest or hydration pack), planning a route around accessible water, or figuring out a way to keep your handheld from freezing up.
Gels and other foods can freeze too – tuck these items into a glove or mitten a few minutes before you want to eat, to thaw them out and warm them up.
###The comments below will be divided into some broad categories to try and keep things organized. Please post replies into those bolded comment chain headings. So let’s hear it, Runnitors! Best gear, tips/tricks, experiences, etc. about running in the cold?
LINKS TO MAJOR TOPICS THREADS BELOW
GENERAL THOUGHTS
As a habitual member of hamster workout club. A treadmill day or 2 or 7 a week is with a try.
Agreed. In my area, it gets dark around 5:30p and people drive like maniacs even if I have high vis stuff on. I bought a treadmill last year, and used it from mid-October until mid-March… it was awesome. Logged a lot of quality miles on it.
Below freezing, a buff pulled over your mouth will trap a lot of the vapor in your exhalation, so your inhalation isn’t super dry.
Personally I pull on gloves any time it’s in the 30s or below. I’m surprised that the graphic doesn’t recommend gloves until 5 degrees.
i think the graphics are great, but i think the recommendations skew toward younger runners. as people get older they get let cold-tolerant. i love the cold, but long sleeves and gloves are no longer optional at 5°C or below.
It must be an age thing. The idea of wearing shorts when it’s between 30-40 degrees out is making me cold just thinking about. I wear light-weight tights once it drops below 50.