It’s that time of year when the temperatures drop and the runners wardrobe changes to the trusty winter clothes. If you are ready to take the plunge into winter running here are some of our tips!
1. Layer up with the right type of fabrics!
Be sure to wear a base layer that wicks moisture away from the skin. Add an insulating layer next and put a wind and waterproof out layer to protect against that windchill! There are a variety of tights and jackets available and it’s hard to know where to start. If you plan to run in winter, these are areas to invest in! Ask around the running community to see what others like! Don’t forget about nice socks, gloves, hats/ear warmers, and face coverings to help warm the air you’re breathing in. One of each can go a long way!
2. Make sure you are seen…
Most drivers aren’t expecting people out on the roads, sidewalks, and trails. Always assume passing cars don’t see you. Wearing reflective and or light up accessories are best. There are a variety of options including safety vests that go over your clothes with reflective fabric, flashing light vests, bracelets, and even items that attach to your shoes! Make sure traffic can see you from in front and behind.
3. Make sure you can see!
With less available daylight hours it gets harder and harder to avoid running in the dark. Make sure you have a light that you can use to see around you. There are a variety of types including a headlamp, knuckle lights and ones that clip on to your body. Make sure whatever you choose is lightweight, can handle the cold, and a bonus if the items are rechargeable so you don’t have to worry about batteries.
4. Adjust your expectations!
Cold weather brings its own set of challenges including cold temperatures, ice, and snow. The colder the temperature the harsher it is breathing! With ice and snow comes traction issues, there are plenty of tricks and tools out there to help your traction including special shoes and shoe covers like yak tracks. These are help you from falling but also can change your stride causing things to feel off and injuries to creep in. Paces will be slower when conditions aren’t ideal but you are still training and consistency helps move the needle towards your goals. Consider moving key speed workouts to treadmill or indoor track/running areas.
5. Post-Run Care is important too!
Make sure to change out of cold sweaty clothes right away. Taking a warm shower helps warm up your body. Be sure to re-hydrate! Dehydration can occur even in the cold, be sure to drink fluids after your run to replace what you’ve lost. Consider a warm beverage as a two for one!
We hope these tips give you a starting point to keep training throughout winter. If you are looking for a group to run with this winter join us on Tuesday mornings at 5:45am. We run year-round and can help guide you with training tips and gear recommendations.
What is some of your favorite cold weather running gear? Any tips or tricks you wish you knew when you started running in winter?
Here are a few of Coach Shelly's favorites:
Gloves: Brooks Shield Lobster Glove
Jacket: Mizuno Breath Thermo FZ Running Jacket
Safety Vest and Lamp: Noxgear Tracer 2 with Lamp