running in the winter
By K10 Patel / Nov 21st 2023
Most people are not like me in terms of what temperatures and season they prefer for running. I enjoy winter running in temperatures between 35-45 degrees Fahrenheit. Living in the suburbs west of Chicago means temperatures often drop below my preferred range. However, individuals who enjoy running outdoors may prefer summer, spring, or fall. Many may resort to using the treadmill more frequently than venturing out in cold weather. For the resilient runners living in areas with harsh winters like Chicagoland, or even worse, this blog is intended to help you prepare for and navigate the winter running season.
What’s Important to Know?
Cover Yourself
Two crucial areas of your body to layer up on is your head and extremities. I typically wear a light and breathable beanie to cover my head, alternating between several. If the temperature is tolerable but I still need to cover my head, I might opt for a moisture-wicking cap with a headband covering my ears (some call this an ear band). Choose what feels comfortable for you to retain heat.
If you dislike hats, a head band may suffice. Ensure it covers your ears which are sensitive to cold temperatures since they are mostly cartilage. If your ears are exposed to the cold temperatures for a prolonged period, you will feel the stinging sensation, so cover them up.
Extremities are the second most important area to layer up on. Extremities are your fingers and your toes. Hence, the term ‘extremity’ which literally means the furthest or most remote part. Blood takes longer to reach these “dead end” body parts, so wear running gloves for your hands and socks with extra padding for your toes.
Some might prefer wearing two pairs of socks, but consider buying a pair with sufficient padding to eliminate the need for two. If you go on a few runs and realize that your socks have too much padding, then wear standard running socks – You may not need extra padding to keep your feet warm. Experiment with different socks to see what suits your needs. If you don’t try it, you won’t know what works for you.
During winter runs, I prefer wearing compression socks that extend just below my knee. Over the years of running, compression socks have provided the right amount of pressure and warmth. Compression socks are an accessory that takes some getting used to if you have never worn them before. As long as you are wearing socks, the length does not matter. Be comfortable with your sock choice and ensure enough skin is covered to allow completion of your workout.
If the temperatures (in °F) are in the 20s or lower, I feel the need to wear a balaclava. This is basically a face covering that covers the head, mouth, and nose. When the temperatures are below freezing point (32°F) and there are strong windy/icy conditions, a balaclava may be your best friend, especially if you have sensitive skin.
I sport a full beard so it helps me a little bit by creating a sort of barrier on my face, but prolonged exposure to air temperatures and wind chills below freezing can lead to frostbites. Some runners find it useful to create their own protective barrier by applying a light coating of Vaseline or Aquaphor on their face. Typically, the first part of your face to get adversely affected are your lips. Cold air is dry and will appear to make your lips dry out, so the balaclava can help with this by protecting it. If you don’t like using a balaclava, protect your lips from dryness with lip balm.
Lastly, the torso and legs need some coverage, but this depends largely on how cold it can get and what your comfort level is with layers. I like to wear a long-sleeve compression top as a base layer with a long sleeve dri-fit loose top, followed by a windbreaker or outer layer.
For the legs, either 3/4 compression leggings or full compression leggings with running shorts. The 3/4 compression leggings end slightly above the ankle and the full compression leggings that go up to the ankles. Some people like to wear more than one base layer leggings, but that tends to hinder my leg movement, so I stick go one compression leggings and one compression top base layer. Experiment to find the right combination for your comfort.
Stay Indoors
While I always prefer running outdoors, safety and extreme cold temperatures may require indoor or treadmill running. Debating between an indoor or outdoor run depends on many things such as the air temperature, wind chill temperature, distance, pavement conditions (too icy is a no-go), precipitation intensity, and your comfort level with running attire.
My personal limit is that if the temperature is in the single digits (in °F), I prefer indoor tracks or treadmills. This limit is purely based on preference.
Just remember that prolonged exposure outdoors can cause frostbite or irritation of sensitive skin, so ensure you take the proper precautions. Your preference to run outdoors may be set at much higher temperatures or even lower temperatures. If you develop a comfort for running in single digit temperatures and below, then you are a winter running master.
General Pointers
Ensure you have a good pair of running shoes. If you never checked the soles of your shoes, the winter running season is the one time you should. Make sure there is enough grip remaining on your shoe soles. Proper traction between the bottom of your shoe and the pavement is a necessity.
Running on super icy sidewalks or roads is not recommended, but if conditions allow, control your speed. Don’t run too fast and maintain your pace.
I have been a victim of slipping on black ice many times which some may call clear ice. This is when there is a thin layer of ice present on the pavement surface, and you can’t see the ice because its visually transparent. Putting your foot on this ice and losing your balance can lead to bad injuries. Watch for these.
Winter has shorter days and runs often occur in the dark. Wearing neon or reflective colors can make you more visible to traffic. You want to be noticed while running in the dark so if reflective colors for your exterior layer are not a part of your wardrobe, I recommend a light built-in to your beanie or a strapped headlamp around your forehead to enhance visibility.
Lastly, stretching is vital during the winter running season. Prioritize pre-run stretching for at least five minutes to promote blood flow, flexibility and prevent injury. Once you start your run, the cold air will decrease blood flow to your muscles, so it makes pre-stretching more important since you want to counter the natural effects of cold air.
Final Thoughts
Although, I have not yet signed up for a spring half marathon, many of you may be training for a full or half marathon. Some are adventurous enough to train for an ultra. Or you may be someone who just enjoys keeping fit during the winter season. Whatever your goal is this winter season, you will be logging in training miles. Kudos to you for being brave enough to have that goal, especially those of you in colder parts of the world. Prepare yourself well for winter running by layering up with the proper protection.