Tips For Running in Cold Weather
As temperatures get colder, many of us decrease our outdoor activities and workouts. This doesn't have to be the case.
You can still be active outdoors this winter by following these helpful safety tips:
Consult with Your Doctor
Cold air can trigger chest pain or asthma attacks in some people. Before braving the elements, talk to your doctor if you have any medical conditions or concerns about exercising outdoors.
Dress in Layers
Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds moisture and will keep you wet.
An outer, breathable layer of nylon or a waterproof fabric such as Gore-Tex® will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling.
On very cold days, you'll need a middle layer, such as polar fleece, for added insulation.
Protect Your Hands and Feet
As much as 30 percent of your body heat escapes through your hands and feet.
- On mild days, consider wearing running gloves that wick moisture away.
- On colder days, mittens are a better choice because your fingers share their body heat. You also can tuck disposable heat packets into your mittens.
- Add wicking sock liners under polar fleece or wool socks, but make sure your running shoes have enough room for these thicker socks.
Protect Your Head
You lose about 40 percent of your body heat through your head.
- Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of your body.
- On extremely cold days, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.
Avoid Overdressing
You're going to warm up once you get moving, so you should feel a little bit chilly when you start your run or workout.
A good rule of thumb — dress as if it's 20 degrees warmer outside.
Don't Stay in Wet Clothes
If you get wet from rain, snow, or sweat in cold temperatures, you're at an increased risk for hypothermia — a lowering of your body temperature.
Get to warm shelter and change your wet clothes as quickly as possible.
If you suspect hypothermia — characterized by intense shivering, loss of coordination, slurred speech, and fatigue — get emergency treatment immediately.
Pay Attention to Temperature and Wind Chill
If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body.
If the temperature dips below zero or the wind chill reaches negative 20, hit the treadmill instead.
Be Aware of Frostbite
On really cold days, make sure you monitor your fingers, toes, ears, and nose. They may feel numb at first, but they should warm up a few minutes into your workout.
If you notice a patch of hard, pale, cold skin, you may have frostbite. Get out of the cold immediately and slowly warm the affected area.
If numbness continues, seek emergency care.
Stay Hydrated
Despite the cold weather, you'll still heat up and lose fluids through sweat. Cold air also has a drying effect, which can increase the risk of dehydration.
Make sure you drink water or a sports drink before, during, and after your workout.
Take It Easy When It's Frigid
You're at greater risk for a pulled muscle when running in the cold, so warm up slowly and run easy on very cold days.
Save your tough workouts for milder days or indoors.