There are always runners out pounding the – potentially snowy – pavement on cold-weather days, but while it may look unpleasant, the right clothing and preparation can make it a doable exercise.
Preparing for a Cold Weather Run
Before getting dressed for an outdoor run, it is important to know the elements outside. Check the temperature and consider the wind chill factor. Even after the body heats up from running, the wind can bring body temperature right back down.
Also consider the face and hands or any extremities that may be exposed to the cold during the run. Covering up or having the option to cover up can make the experience much more enjoyable.
The distance of the run is also important to take into account. The farther a runner plans to go, the more preparation is needed to ensure they have proper clothing and supplies to adjust to their body's changing temperature. The body will be working hard to keep warm, so ti's not a bad idea to also carry a water pack and some kind of energy gel or beans to keep the body fueled.
Always stretch well before and after a run, as well.
What to Wear for a Cold Weather Run
After determining the temperature and wind chill, dress in athletic clothing that will keep the skin covered and the body warm and dry, but allows for breathability as the body will be producing sweat. Stay away from cotton and instead wear spandex and polyester. Most athletic clothing reads right on the label that it will allow for breathability and keep the body dry.
Dress as though it is 10 degrees warmer than it is to avoid being too hot while running. Despite the cold, the body will heat up substantially and for the most part will retain that temperature.
Using a base layer works great for keeping the body warm and covering exposed skin. Over the base layer, cover up with a moisture-wicking shirt and/or pullover and either shorts or pants. Treat the feet the same way and wear a breathable running sock. Wear gloves – again, no cotton – and a hat to keep in the maximum amount of warmth.
Choosing a Safe Winter Run
When it's snowing or icy, choosing to run outside requires some consideration as to what the road conditions may be. If sidewalks are not clear, stick to roads with ample space on the side of the road. Falling or newly fallen snow can make sidewalks and roads slippery, but being mindful of temperatures and conditions can allow for a safe and enjoyable winter or cold weather run.
Jennifer Keefe - I am a reporter and copy editor living in the beautiful Seacoast area of New Hampshire who is fascinated by how many stories there are in ...
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