Cold Weather Running: 5 Tips to Excuse-Proof Your Workout

Even if you're an experienced runner, you may find running in cold weather a challenge. Here are some tips for dealing with exposure to the elements. 1. Stay in if it's below zero. The first thing you need to pay attention to when planning your winter runs is the temperature and wind chill. Even mild cold temperatures can be made worse with wind chill. Take note of the relative temperature on the news before you go running, or look it up online. If the temperature is below zero or the wind chill is below minus 20, try an indoor workout for that day. 2. Choose the right fabrics. When you're running, make sure you have something next to your skin that will let moisture through. Stretch running tights are a good choice. If you are running in temperatures between 20 and 40 degrees, you can typically get away with wearing tights all by themselves. But if the temperature dips below 20 degrees, you'll need a second layer of coverage. Try nylon or Gore-Tex pants. Cotton is a poor choice for running. It will hold moisture in against your body and will make you colder. If you need extra bulk for warmth, try something made of polar fleece. 3. Don't overdress. Dressing in layers is a great way to stay warm, but don't overdress. Your body will begin to warm up once you start running, so avoid the tendency to wear too many clothes. It should be a little colder than you expect when you first start running, but your body temperature will begin to rise as you run. Dress as if it's 20 degrees warmer than it actually is. 4. Protect your hands and feet. It's estimated that you can lose up to 30% of your body heat through your hands and feet. You can use running gloves but on really cold days, you'll benefit the most from mittens. Mittens will allow your fingers to share body heat. Wicking sock liners under wool socks or polar fleece socks will also help keep your feet warm. Just be sure that you don't bulk up so much that your running shoes don't fit the way they should. 5. Hydrate. During your run, it's important to stay hydrated. Even though most people think about water in warmer temperatures, it's just as important to take water on your runs in the wintertime. Cold air can be very drying to your body. Make sure to maintain your hydration routine, no matter what the temperature is. When you're done with your run, be sure to change out of your running clothes right away. They'll be wet from sweat and possibly rain or snow. Do some gentle stretches and then treat yourself to a warm shower.