Tips for Running in the Cold

-2.

I’m not sure what temperature it is where you are, but in Michigan, apparently this is the norm. It’s.So.Cold. Blistering. Face-numbing. Hurts-to-inhale. Just plain cold. I guess that’s what I get for going to school in the south for 4 years-I forget what a REAL winter feels like!

I give those of you who are die-hard runners and are out there all year round; the mere thought of wearing that many layers makes me hit the infamous treadmill! I’m all for running in the cold and snow, but in negative temperatures? I’ll sit this one out.

Complaining over.

As in many facets of life, there are always ways to “cheat the system”. Here are tips to dress for success out in this mess (of temperatures?).

1. Warmth in-Slush out. Socks that are made with Merino Wool allows for superior temperature regulation and moisture management while insulating your feet. Shoes that have the least amount of mesh will keep the slushy snow out.
2. Dress for success. Gear-up like it’s 20 degrees warmer; layers of technical, wicking fabrics, with zippers at the neck and underarm area to vent air as you heat up. You should be slightly cool when you start. Keep this chart as a rule of thumb (source)

30 degrees: 2 tops (long-sleeve base layer and a vest keep your core warm) and 1 bottom (tights or fleece-lined athletic pants)
10 to 20 degrees: 2 tops (add a jacket) and 2 bottoms (add wind-resistant pants0 to 10 degrees: 3 tops (swap a fleece shirt and another jacket) and 2 bottoms (whatever works at this point!)
Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens (base pair and a thicker, fleecy pair) and a neck warmer/scarf/face mask/arm sleeves
Minus 20 degrees: your entire closet of workout gear

1. Stand out. Reflective, flourescent gear will ensure safety running in the mornings or early evenings. Even a headlamp or carrying a small flashlight will prevent snow trucks mistaking you for snow!
2. Warm-up in the Warmth. Doing easy calisthenics (think-jumping jacks, high knees, running the stairs) inside will help you transition to the temperature outside; the cold doesn’t feel AS cold when your body is warm.
3. Release your Inner Model and Change Quickly. Your core body temperature drops as soon as you stop running; change your clothes as soon as you can. *Women-take off that sports bra and wrap your hair in a towel. Everyone chug drink something hot!

Stay warm 🙂