Running in the cold

We are finally getting something resembling winter weather, so here are some ideas on how to enjoy running in the cold.

• 1.        Extend your warm up – don’t skip it.  Your muscles and joints will take longer to warm up when it’s cold.
• 2.       Do drink!  You are still losing water when you run – but you are less likely to notice it.
• 3.       Choose your route with the conditions in mind.  Frost takes longer to disappear in the shade so stay on the sunny side of the street.  Leaves on the ground can form a slippery mush – best avoided! 
• 4.       If you find the cold air going into your lungs very uncomfortable, try a Buff (microfibre tube) pulled up over your nose & mouth a la wild west outlaws!  This helps to warm and moisten the air a little – and keeps your nose warm.
• 5.       Keep your cool down brief and if possible, leave stretching until you are inside in the warm.
• 6.       Once you get inside, try to keep moving for at least 5 minutes before hitting the shower.
• 7.       Keep a warm top in the car ready to put on straight after your run so you don’t get too cold on the way home. Dry socks and shoes are also sensible – damp means you’ll feel colder.

If there’s snow & ice, I tend to switch to the treadmill instead.  You can get yak tracks that fit over your trainers – and trail shoes have a little more grip than normal running shoes.  I don’t lead runs when there is snow on the ground – check the blog at about noon to confirm if we are going out.

Winter kit can make the difference between a good and miserable winter run.  We all seem to have different combinations of what works for us!  Don’t restrict your search to running shops – outdoor/walking/ski shops often have great kit.

1.     

•   Layer – especially on top.  Several thin layers work better than 1 thick layer as air is trapped between each one and you can take off/put back on as required:

a.       Base Layer

                                                               i.      Thermal & breathable, ideally quite close fitting.

                                                             ii.      Merino wool is lovely!  Non itchy and doesn’t carry smells.

                                                            iii.      Might have long or short sleeves.

b.      Mid Layer

                                                               i.      Long sleeves, often has a higher neck.

                                                             ii.      Might still be thermal, but should be breathable.

                                                            iii.      Thin fleeces can work well.

c.       Top Layer

                                                               i.      Windproof (often waterproof too), this will keep the wind chill out.

                                                             ii.      Still needs to be breathable.

                                                            iii.      Pockets are great for gloves.

• 2.       Bottom half doesn’t tend to get as cold – if your core is warm, your legs may be warm too even if only wearing 1 layer.  However, my backside gets cold, so I resort to wearing a lovely thick woolly pair of shorts over my running tights!  I love thermal running tights – look for ones with fleecy insides.
• 3.       Head

a.       Beanie hats are sold for winter running – not too thick and breathable.

b.      I prefer a fleece band to keep my ears warm without over heating my head!

• 4.       Neck - Buffs (microfibre tubes) are great for preventing draughts. 
• 5.       Gloves – running gloves tend to be thin so easy to stow away in a pocket.
• 6.       Something reflective – especially as light levels are often low even in the day.