Winter running is something that wasn’t even a thought for me until about seven years ago. I honestly do not remember ever seeing someone running in the winter prior to this. I’m sure it’s a lot like researching what kind of car to get next…you see that type of car everywhere you look once the topic is on your mind! The same with winter running. I see people running during the colder months all the time now – my eyes just needed to be opened!
My winter running has evolved over the years to the point where I find myself enjoying it just as much as the incredible late summer/early fall time of year. Here are some tips for you on how to enjoy winter running, or any other outdoor winter activity (there is a lot of crossover):
- Dress in layers – Layers have really helped me beat the cold. Most people living in the Northland have this knowledge ingrained in them from an early age for going outside – it holds true for running too. To each their own, but I would HIGHLY recommend utilizing merino wool for anything directly touching your skin (socks, long-sleeve shirt, thin gloves, etc.). Please stay away from cotton! Probably the biggest tip I could give regarding layers is to wear a thin merino wool pair of gloves inside of a larger mitten. This gives you the ability to take off the mitten, keep your hands protected, and allow for some dexterity if you need to re-tie a shoe or something.
- Start out slightly cold – It takes some practice to learn what to wear at different temperature levels, but once this is perfected you will always be comfortable. Trust me, you do not want to start our warm or overheated as this will cause you to immediately start sweating, which can be dangerous at lower temperatures (not to mention it’s just not comfortable being too warm). If you start out slightly cold for the first 3-5 minutes your body movement will naturally warm you up to a comfortable temperature and reduce the risk of overheating.
- Slow down/relax – Winter running can mean slippery conditions at times. While many runners want to hit a certain time or pace for each workout, this can be difficult when your footing simply doesn’t allow for it. If you can relax and not worry about pace (instead focusing on time or overall distance) winter running will become much more enjoyable. One of the best pieces of advice I’ve received is to simply worry about time on your feet instead of pace…especially while trail running. This holds true year-round! Focusing on this has allowed me to not stress about a 60-minute trail run where I only covered about 60% of the mileage compared to a similar run on the roads. Elevation change and variable footing (vs. flat, paved roads) causes your pace to slow, that’s part of it, so don’t stress out!
- Footwear – Personally, I don’t change anything here compared to summer trail running – I just wear my trail shoes (with these spikes/studs over for extra traction if needed). They provide excellent traction and my feet are already used to them. Whatever gets you outside and keeps you moving through the cold, dark winter months!
- Stride rate – Although I would recommend this to anyone looking to reduce the risk of injury and speed recovery no matter the season, increasing your stride rate during winter training can be the difference between staying upright and landing on your back! By taking smaller strides you effectively reduce the amount of impact of each step and give yourself more time to alter course if you encounter a slippery spot. If you naturally take large strides I would encourage you to test this out during your next run. Like all changes in life it takes practice, but I believe it is a change worth making.
- Cover exposed skin – My final piece of advice is to simply cover any exposed skin once the temps drop below about 20 degrees. Especially if you’re braving the elements once the thermometer dips below zero, any exposed skin is at risk of frostbite, so please cover up! Face masks work well and can always be lowered to cool down for a bit – I’d rather be safe than sorry! Another tip that has helped me avoid frostbite is to use Vaseline or Aquaphor on the parts of my face that are above my face mask and below my hat (think: eyebrows, eyes, and upper cheek area). This creates an artificial extra “layer of skin” and provides a much needed barrier from the cold.
I encourage you to give it a try if you are not already in the habit of outdoor training in the winter. It’s a time to slow down, log those base miles, and continue to get fresh air year round!
Happy running!
Photo by Diana Parkhouse on Unsplash