{"id":6364,"date":"2024-12-18T09:10:00","date_gmt":"2024-12-18T14:10:00","guid":{"rendered":"https:\/\/blog.wahoofitness.com\/?p=6364"},"modified":"2021-09-24T18:32:20","modified_gmt":"2021-09-24T18:32:20","slug":"tips-running-cold","status":"publish","type":"post","link":"https:\/\/www.wahoofitness.com\/blog\/tips-running-cold\/","title":{"rendered":"Tips for Running in the Cold"},"content":{"rendered":"

Words by Taylor Thomas of\u00a0Thomas Endurance Coaching<\/a><\/p>\n

As the weather begins to turn cold many runners head for the comfort of a treadmill. While there\u2019s nothing wrong with training on a treadmill, the cold doesn\u2019t have to be the reason you stay inside. Winter can be a great time to see your favorite roads and trails in a different light. It can also be a season of building, where quality miles are logged in preparation for your Spring and Summer events to come. With a little preparation, attention to detail, and the right gear you can look forward to Winter running just as much as those warm sunny Summer days.<\/p>\n

\n

Footwear<\/b><\/h2>\n
\n

Proper footwear is one of the most important considerations when it comes to comfort and safety in the winter. If you\u2019re in an environment that receives snow or rain then it\u2019s worth considering switching to a waterproof running shoe. Many manufacturers offer waterproof versions of your favorite summer shoes. Dry feet go a long way in your attitude about cold weather running. It\u2019s also a good idea to wear thicker socks as it gets colder. Your warm-weather performance running socks might not cut it when the temperature drops below freezing.\u00a0<\/span><\/p>\n

\n

Clothing<\/b><\/h2>\n
\n

The key to comfort in the cold comes down to one thing: layers. The most common approach to cold-weather runs for many athletes is to dress like they\u2019re going skiing. Remember, this is still exercise, and you\u2019re going to sweat no matter how cold it is. Invest in quality baselayers to start. Then layer wind-resistant pieces such as jackets, vests, and pants\/tights. Next, think about gloves and headgear to keep your extremities warm. With all of the blood flowing to your major muscle groups, your hands are often the first thing to get cold. A good rule of thumb is that you typically need one less layer than you think you\u2019ll need when you\u2019re getting dressed. You will warm up!\u00a0<\/span><\/p>\n

\n

Gear<\/b><\/h2>\n
\n

There are a few pieces of gear that can be critical when it comes to comfort and safety in the ice and snow. Traction is one of the most overlooked pieces of gear for year-round runners. There are many companies that produce lightweight traction to fit around your running shoes. There are also options for screws that affix directly into the sole of the shoe. These \u201cspikes\u201d can be the difference between a quality run and coming home bruised and battered. Another great piece of gear for snowy runs is gaiters. If you\u2019re not familiar, gaiters fit around your shoes and ankles and keep snow and debris from getting in your shoes. These can make things infinitely more comfortable.\u00a0<\/span><\/p>\n

\n

Don’t forget to track your progress over the winter months with the<\/h3>\n

TICKR Heart Rate Monitor.<\/h3>\n

\"\"<\/p>\n

\n

Fueling\u00a0<\/b><\/h2>\n
\n

If you\u2019re running long, and need access to mid-run fuel, it\u2019s worth considering insulated bottles, or insulated hydration tubes\/bladders so that you have consistent access to hydration and nutrition. Not only can your fluids freeze, but your gels, bars, and chews can get too hard to consume as well. Try to wear clothing that has pockets or storage that\u2019s close to your body. Your body heat will keep your solid fuels from freezing and make them east to consume when you need them.\u00a0<\/span><\/p>\n

\n

Safety<\/b><\/h2>\n
\n

Winter running often means running in the early morning or evening when the sun isn\u2019t out. This can cause safety concerns if you\u2019re in areas where there are potential hazards. A bright headlamp is a crucial piece of gear for winter runs. There\u2019s any number of brands and types, but just make sure it\u2019s bright enough to actually light your path, and that the battery life is sufficient enough to last for the duration of your longest planned run. Bright colors and reflective clothing are also a good idea. Most cold-weather running gear integrates one or both of these features, but make sure you can be seen by motorists, cyclists, and other runners.\u00a0<\/span><\/p>\n

\n

Preparation<\/b><\/h2>\n
\n

Jumping out into sub-zero temperatures to start a run can be a shock to the system. A proper warm-up is always a good idea no matter the elements, but it becomes critical when the mercury drops. If you have the option, try to perform a warm-up of light stretching and mobility work in a warm environment. If you\u2019re driving to your run and starting immediately in the cold, remember to start slow. Allow your body 10-20 minutes to ease into your normal pace. Listen to what your body is telling you and respond accordingly.\u00a0<\/span><\/p>\n

Winter doesn\u2019t have to be the dreaded treadmill time for runners. Whether you just want to keep your running legs tuned up, or you need to get in the mileage for your Spring marathon or ultra, the winter can be a great time to be outside. With the right preparation, planning, and gear you don\u2019t have to sacrifice fitness or comfort in cold weather.\u00a0<\/span><\/p>\n

\n

\"\"Taylor Thomas is the founder and head coach of Thomas Endurance Coaching (TEC) and has more than a decade of experience in the endurance sports industry as an athlete, coach, team organizer, writer, and podcast host. TEC provides expert level coaching to athletes of all ability levels and specializes in both a scientific and metrics-based approach to endurance sports. They guide athletes in a wide variety of disciplines ranging from running and cycling to mountaineering. For more information on their personal coaching and training plan options visit\u00a0http:\/\/www.thomasendurancecoaching.com\/<\/a>. Also, listen to their top-rated podcast\u00a0Endurance Minded<\/i><\/a>\u00a0everywhere you get your podcasts.<\/p>\n","protected":false},"excerpt":{"rendered":"

Words by Taylor Thomas of\u00a0Thomas Endurance Coaching As the weather begins to turn cold many runners head for the comfort of a treadmill. While there\u2019s nothing wrong with training on a treadmill, the cold doesn\u2019t have to be the reason you stay inside. Winter can be a great time to see your favorite roads and…<\/p>\n","protected":false},"author":2,"featured_media":6368,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2480,2478],"tags":[14,16],"class_list":["post-6364","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running-english","category-uncategorized-en","tag-running-2","tag-tickr-2"],"yoast_head":"\nCold Weather Running Advice | Wahoo Fitness Blog<\/title>\n<meta name=\"description\" content=\"Love running but find yourself indoors avoiding the cold weather? 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