Its hard to believe how quickly its gotten cold outside! Hearing about how much snow that areas of the country have gotten, and seeing images of sleet and snow on the DC area weather report last night makes me a little sad. I’m not ready for winter to already be here!
Its hard to believe that on November 13th that the first snow flakes were spotted in the DC area! Photo Credit: NBC Washington
But ready or not, winter is coming, which means that its time to start thinking about how to stay safe and healthy while running outside. Last year, I spent too much time running on the treadmill during the winter, and I’m going to try and have as much willpower as I can this winter to not always resort to the treadmill. Of course, there will be days when the treadmill is the safest option, in which case I’ll be relying on some of the tricks that got me through long runs on the treadmill last year.
So what can you do in order to stay safe when running outside in the cold?
1. Dress in layers.
Dressing in layers will not only allow you to keep yourself properly warm, but it will also allow you to strip layers if you become too warm once you get going.
2. Invest in a couple of thermal pieces.
Preston and I bought our first thermal running tops a couple of weeks ago in anticipation of how cold this winter is supposed to be. Unlike regular sweatshirts, thermal running gear will still allow your body to breathe, which is especially important once you’re warmed up and starting to sweat.
3. Keep hydrated.
Just because it isn’t warm outside doesn’t mean that you won’t be sweating. In fact, depending upon how many layers you wear its possible that you may sweat even more than you do in the spring and fall. The more you sweat, the more you need to replenish with water, both during as well as before and after your runs.
4. Don’t over exert yourself.
If you’re like me then you’ll likely find your lungs working overtime to keep you moving. Don’t overdo it, and find a balance between pushing yourself and taking it slow.
5. Watch out for road conditions, and run during daylight hours.
The colder it is the greater the potential for encountering ice, especially black ice. By running outside during daylight, it’ll be easier to keep your eyes out for black ice in order to avoid it.
QOTD: What tips do you have for running in colder weather?
As always, thank you to the DC Trifecta Bloggers (Courtney from Eat Pray Run DC, Mar from Mar on the Run, and Cynthia from You Signed Up For What?!) for hosting the weekly Friday Five Link Up. Be sure to check out their posts as well!
Thinking of my spring goals always keeps me motivated for the winter (more so than running in the summer into fall). Having a running buddy always helps. I’ll need to look into the thermal wear – thanks for the tips!
Thinking forward always helps keep me motivated. That’s one of the main reasons that I love signing up for races.
I’m not looking forward to winter running but as long as there’s no ice I’ll be hitting the streets as often as I can with my treadmill as plan B.
Great tips.
That’s what I’m hoping to do as well.
Thermal pieces are great!
Karen @karenlovestorun
I can’t wait until its cold enough to finally give my new one a try.
Looks like we had very similar ideas it’s going to be so cold in Richmond this weekend. Hope we both survive our races
Me too!
Definitely good ideas. The other benefit of running in daylight hours is it’s usually a little warmer and at that point I feel like every couple degrees helps!
The sun definitely helps in making it feel warmer.
Oohhh black ice sounds scary. Luckily I don’t have to worry about that here on the Gulf Coast. Stay warm this weekend!
Thanks Mindy! You as well.
I do find running in cold weather aggravates my sports asthma. I have to remember to use my inhaler before a run since I don’t really need it in other conditions.
I had asthma as a teenager that I mostly grew out of. But that could certainly be the culprit of my lungs hurting outside in the cold every now and then.
Cold, dry air definitely makes my lungs hurt, so that’s a great reminder now to take it easy sometimes. And thanks for the link to your treadmill post! I don’t anticipate that I will be doing any speedwork on the track this winter (I don’t think it’s well-plowed) so I think I’ll be hitting the treadmill.
The treadmill is definitely great for speedwork.
These are great tips! One of my cold weather running tips is to wear more cushioned running shoes. Cold weather stiffens the materials in running shoes’ soles, which is harder on your feet.
I never thought of that. Thanks for the tip!
Great tips! I know I am in MS but it has been FREEZING here this week! I don’t have that many cold weather running outfits b/c we don’t usually have this weather!
I don’t either because I hate running outside. I’m definitely going to try and push myself outside of my comfort zone this year.
I can’t believe there were flurries the other night. That’s crazy! Too early for that! I make sure I always run in the daylight during winter so I know where I am stepping. Never can see slick roads at night.
Good idea! Always better to be safe than sorry.
Living in Florida, it’s hard for me to think about running in the cold! Every time I do it, it’s really hard for me to breathe because the air is just thicker when it’s cold outside.
I know what you mean.
I need to remember number four. The cold weather means it takes longer to warm up and when its really cold can make the run feel more challenging than it truly is.
Absolutely!