Tuesday, December 6, 2011

Running in the Cold. Some tips, and motivators.

I used to wuss out if it was very cold out, stay inside and do a workout on my elliptical in the house, where it is warm, there is no ice, no snow.
Safe.  

Warm.  

BORING!

I started being braver last winter.  I was determined to run outside in all but the worst conditions.  I am determined to do the same this year.  Last year I generally didn't run outside if it was colder than 20 degrees or if it wasn't sunny out I would wait until it was in the high twenties to thirties.  This year I am determined to not be such a wuss.  The elliptical is great for a low impact warm workout but I still have the kids running around and let's face it. It is just not the same.

Something I have had to really work on is how to dress appropriately. 

Too many clothes on = too hot and bulky.  
Not enough clothes on =cold and miserable
Runner's World has a really great guide on What to Wear
I also found this one on Active.com

I like to slightly overdress if in doubt and then run a mile or two out and back to the house or a point where I can leave the extra layer if I don't need it.  It seems like it takes about a mile to get warmed up and make the decision to shed a layer or keep it.

Hydration seems to be harder to remember in the winter, but I usually try to bring a water bottle with me and take a couple gulps every mile or so and then finish it when I get home.  You are still very susceptible to dehydration in the winter.  You still sweat, you lose fluid from your body in the form of water vapor, I personally never feel as thirsty.

Some of my favorite winter running items:

I bought a pair of Saucony Artic Tights in September and I love them.  They are so warm and when it gets really really cold out I put a pair of running pants over the top and stay warm.  I wear these tights all the time.


I got a set of Snow Trax at Costco last year.  They strap right onto your shoes.  Awesome.  I ran miles on ice (seriously) and never once slipped.  These are awesome.  They felt a little funny at first but once I got used to them I didn't notice them at all. 
 My feet might be cold at the start of a run but warm up quickly.  I have tried using Little Hotties warmers both in my gloves and the stick on adhesive ones on my socks.  They both work great, but aren't needed unless it is at least colder than 10 degrees outside. In my opinion anyway.

 I like this bright orange hat because it makes me very visible and keeps my ears warm.  I buy my gloves at the dollar store and I rarely need more than that but when it is really cold I drag out my old heavy duty mittens or use the Little Hotties hand warmers.


Here are some great reasons to take it outside during the winter if you are needing some motivation.  I know I always do.

1. It isn't so hot out!

2. If you get out and run during the day, you get some sunshine which helps stave off seasonal affective disorder.  If SAD doesn't affect you it will still boost more mood to get out and get moving!

3. Your shorts and tanks get a break from being worn and it will be fun to wear them again when it warmer temps finally get here.

4. You will gain mental and physical toughness.  It takes a lot of effort to get out the door when you  know it is cold out and your body learns to run in lots of different weather conditions instead of just warm ones.

5. It helps keep the muffin top at bay.

6. People will think you are crazy when you tell them how cold it was outside when you ran.

Any great tips to add or reasons to run in the winter? 

Feel free to share!





47 comments:

  1. I think running outside in the winter in Montana is an automatic "Badass"

    It never gets that cold here. :)

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  2. I agree with Kara, you are badass.

    I usually wuss out because the only time I'd be able to run is in the dark and dark+snow+traffic=death.

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  3. I would MUCH rather run out in the cold rather than in the heat of the summer. Plus, the crazy looks you get from drivers is the best, no? :):) I use the hottie warmers too. My ears are always what gets really cold even with a beanie or a headband... so if I am not wearing ear phones I put in earplugs to block any cold air :)

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  4. I honestly feel healthier when I head outside even if it's cold. Keeping away from those gym germs as well as a healthy dose of fresh air keeps me going all winter long! You are absolutely badass....however I'm going to have to look into those tracks!

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  5. I'm with you--I run outside for the majority of the winter cause I hate the tm ;) Out of curiosity, what do you do about your feet? My one problem is that my feet end up sopping wet and that is def no bueno

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  6. I'm scared to death to run outside this winter, but I'm stocking up on long layers and reflective gear (daylight runs are only possible on the weekends) and going for it. I'm racing a 5k starting at 11:45pm on NYE, for Pete's sake! lol. Now I just really need to find a neck gaiter (I REALLY don't like a cold neck) and buy some yaktrax.

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  7. I found that wind doesn't matter at all as far as layers go, once you get going. That is, I dress for 20 deg/30 deg/40 deg, whatever, but don't add if it is windy. It just made me too hot if I did. Just dress for the actual temp.

    We are still rocking the 50's here in Maine--highly unusual. I'm sure the snow and ice are coming soon....

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  8. You continue to solidify your badass status :-) I would think it would be amazing to run and see only your footsteps in the snow. Blazing a trail for sure!

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  9. This is great! I'm going to be in northern Michigan for 3 weeks over Christmas and, I have to admit, I'm a little freaked out about running up there…coming from Arkansas :)

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  10. I would also like to hear any suggestions you have for keeping your feet dry(ish) in the winter. I tend to run in smartwool hiking socks, so warmth isn't an issue, but that lovely breathable mesh top on my shoes doesn't keep out the wet.

    And yes to running in daylight...it never feels as cold when the sun's out, and thankfully there are a lot of sunny days here in western Nebraska! I think I'll find out this winter just how cold of temps I'm willing to run in...

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  11. ~K~
    Love this post! I'm in KY where the weather is much more mild anyway, but i just hate a treadmill and really, really wanna keep my run outside this winter. That How to Dress chart looks really handy! runner_girl5k at yahoo dot com

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  12. Don't forget the days are shorter so you are more likely to be running in the dark. Pick up a reflective vest and some kind of light. I have a headlamp that I bought in the camping section. It has a red light that I can use when I just want drivers to see me, and also a bright LED light for when I need to see (if I'm doing a group run on a trail). I also have some of those reflective strap bands that I usually wear on my ankles.

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  13. Also something else that I didn't realize at the time but has made winter running SO much easier: find a local running group. 1) It's social and something to look forward to, so much more motivation to get out there and keep running and 2) It's safer - drivers are more likely to see a group vs. just you, or if you get injured you are stranded alone in the cold.

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  14. love this! Thanks soooooo much Christy for posting this (as you know I've been waiting) lol

    I bought these thermal running tights.....are those like yours?? they have this small layer of fleecy warmness :D I have found running in them too hot as of yet BUT last night it SNOWED! finally and I am really excited to test them out.

    All I need now are some long sleeves shirts and a running jacket (both of which are on my xmas list) lol

    like Maggie said above I am really glad I do group runs on sundays b/c they will be going out ALL winter which is great motivation.

    I am actually looking forward to me first silent clear, crisp, snow filled ground run. I've heard they're magical!

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  15. You have that much snow already. I'm glad we dont have any yet. I would much rather run in the cold temp than I would run with snow on the ground. It is hard and you have to really watch your step. You are a ROCKSTAR. I like the way I feel after a good run out in the cold.

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  16. I definitely am running more outside this year even when it's cold. I remember when I first started running in 2003(team in training for a marathon) it was 30 degrees for a training run and I wore sweats and an actual winter coat. Awkward! Now I actually have cold weather running gear. Much better:)

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  17. I love it in the cold! You seemed to have covered all the important things. I do need more for my ears as they begin to hurt badly if its under 50. I usually have my ear warmers and balaclava as well when it's really cold. My wife used to wuss outand totally hated the cold. I finally got her running this past spring and she swore she'd never run in the cold. Well? She loves the cold! She said she can breathe so much better than when it's hot and humid out. I also love my merino wool socks...

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  18. WOW! How beautiful would that be. We barely have snow here in Oregon Maybe a few days a year mostly in Jan/Feb but you have made me "kinda" excited to try some snow running!. I do love the cold so much better than the hot!!!!

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  19. I ran outside all winter last year and I absolutely hated it! I have blood circulation issues though. I am always cold. I probably won't attempt outdoor running again until the spring to save myself from wanting to cut my feet off, you are hardcore! I saw those tracks at Costco last night and got curious...good to know they actually work!

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  20. I must agree with the first commenter- you running in Montana winters, definitely badass!
    I love winter running- I love people calling me crazy for running outside in the freezing cold. Makes me feel super hardcore ;).

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  21. I LOVE this post...I am myself getting used to running in the colder temps..I found this article so informative!! I hope you do not mind but I am going to link it on my Facebook page!!! U rock me...wish we were closer and could be running buddies!!!

    Karmakristin

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  22. Running in the cold and snow always quiets me even more than a regular workout. I miss my Colorado winters! I would run in 6 inches of snow and love it.
    I like fingerless gloves with a mitten cover. It never gets warm enough for me to take gloves off in the winter but when it is really cold I like having the mitten option. But now I live in Texas...so the cold factor does not come in to play too often.

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  23. you are so awesome for running in those conditions! i definitely prefer running in the cold actually...although sometimes it can take quite a bit more thought to get ready. i definitely agree that it takes at least a mile or 2 to get warmed up as well! this is a great post!

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  24. Wow! Impressive. I am a wuss when it comes to running in those conditions, unless its race day then its game on.

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  25. Those were great tips! You know after the first mile I really don't mind if it is cold. I am totally a self proclaimed wimp, but even I enjoyed the winter runs last year. I never did them with snow and ice so I am not as hard core as you!

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  26. Good guide, we don't have actual cold weather here, it's been down in the 30's the last week or two, but no snow and no real ice!

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  27. I don't have a tip for it, but I need one...how do you run in winter in the city, when the sidewalks are all slush or snow and the roads are slicker and narrower (due to snow banks) than usual (dangerous!)

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  28. I'm with you--it is always worth it to get out there, regardless the conditions! The hardest thing is just getting out the door. I am lucky b/c I tend to be warmer than most running, so I can get away with less in terms of clothing. Still haven't had to don tights other than capri's, this fall/winter.

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  29. You are hard core! I'm planning to spend as little time on our tm as possible this winter. I need to look into those snow trax or some other type of traction for my shoes before it starts to snow here...

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  30. Running in the winter is my favorite season! You never get too hot and within a couple of miles at the most, you warm right up! A vest is my go to item for cold weather running as well as mittens when it's really cold. They seem to keep my hands warmer than just gloves. I really like the kind that have the flip back thing so if it gets too hot you can expose your fingers for a bit.
    Great tips!

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  31. So impressive! It never gets that cold here, but when it snows I'll remind myself of how tough you are!!!
    :)

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  32. Great Post! I love winter running especially in the fresh snow:)
    If that's a picture of where you run, then I'm jealous!
    Do you have any tips for socks? What you find works best for staying dry and warm?

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  33. You are hard core! Keep it up.
    I sometimes miss cold snow runs, sometimes.:-)

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  34. i never know what to wear when it's in the 30-40's that's when i'm clueless as to what to wear.

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  35. I always ran outside in the winter till it got ot about -15°C (that is about 5°F) as long as it wasn't too icy or slushy. I really loved running on the dry dry on a cold clear sunny day.

    Hydration is so important. I think I sweat more with the extra clothes on.

    Good for you!

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  36. oops! I meant I loved running on the dry SNOW on a cold clear sunny day. Almost as good as being out skiiing!

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  37. You are one brave woman running in the snow, unfortunately when it snows in Charlotte, it usually comes with ice, so I am terrified to even think about running outside in fear of busting my butt on the icy sidewalks! lol

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  38. Lets compare!!!!!! http://roctherun.blog.com/2011/12/05/cold-weather-running/

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  39. dude, i'm doing good to walk in the snow and not crack my skull, let alone run!! maybe i should get the snow trax for everyday wear :) i don't like bundling up and sweating in all that stuff either. pretty much i'm just letting you know that you're a badass and i'm a baby! lol

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  40. I'm like you--I want to run outside in all but the worst weather (which for me means wind+below 20s temps+active snow/freezing rain coming down). I haven't resorted to the treadmill once this winter, with the exception of when I was at my SIL's in Virginia and I couldn't get to a track for speedwork. Today I had a great 5-mile run, and you already read about my race on Saturday! Much better to be cold outside than hot!

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  41. Thanks for the recommendation on the running tights! Allan says I "need" some of these!

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  42. I love my Yak Trax, I'm going to have to use them soon!

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  43. I bought some of those same trax last year, after we had huge amounts of snow and ice the year before. So, of course, we had a really mild winter last year. Maybe I'll get to use them this year LOL.

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  44. Living in Vancouver, WA...where it's cloudy at least 9 months of the year...it's so important to GET OUTSIDE. I love that you run in what most people would consider horrible conditions. I did the same before we moved here. I would be outside in 2 degree temps with snow up to my ass (Cincinnati). So much better than a treadmill run. And I swear better for me. Especially for my spirit! :)

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  45. I cant imagine how cold it gets in Montana! I mean we get cold and have maybe a week worth of temps that dip below zero but that is it!

    I did just get an awesome new under armour running jacket and so far I love it! So far it hasnt been worn when its under 20 though!

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  46. Great tips! I especially love #1 and #6 on your motivation list. :)

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  47. Wow, awesome! It makes me want to go run outside right now. ha. I wish I could run outside, my problem is that it's dark when I leave and get home from work. I love #4 on reasons to take it outside!

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