Winter running is a polarizing topic—some swear by it, claiming that running in the cold builds character and makes you stronger, while others suggest indoor running makes you weaker. The truth? Judging others’ choices just makes you a $%&! Let’s shift the focus to something more constructive and positive —how to make the most out of winter running.
Before lacing up, prioritize safety:
Assess the Conditions
- Footing: Icy sidewalks and snowy trails can be treacherous. Specialty gear like microspikes or snowshoes is great but heavy and can change your stride. So, let’s think of it as ‘Is it safe for me to go run outside without slipping and sliding in my running shoes?’. Stick to routes where standard running shoes will suffice.
- Temperature: Everyone’s skin is different, so know your limits. We all have a threshold temperature at which our skin freezes. If frostbite is a risk, it may not be worth running.
Bearing these two things in mind, I got to thinking about the joys of running in really cold winter weather when I was out for a run one time. It was sunny, windy, -18C (felt like -27C; learn about wet and dry bulb temperature to understand why it feels colder). I had an awesome run and stayed warm for about 80 minutes before the weather got the better of me. I had no set time to run, so I ran by feel, for enjoyment, and probably could have stayed out longer, but it just wasn’t necessary. And for this first time in a long time, it wasn’t my hands or feet that got the better or me, but my tushie!
My Recommendations
- Start Warm
Forget the myth that you should feel cold/cool for the first 5-10 minutes of your run. What bollocks! Just like warming up for a race I put on a layer I had every intention of shedding once I felt too hot, which I did about 9 minutes in. I believe this kept my hands and feet warm through my entire run. I ended up dropping off my heavy mittens on this run. I equate it to my core starting and staying warm, and I only ended up needing lighter gloves. My hands came home toasty warm!
- Take a Bathroom Break
Just before putting your running shoe on, go to the bathroom again. A ski racing coach once told me – if you need to pee, you’ll get cold faster. Whether or not the science backs this up, it’s advice I follow religiously.
- Wear Full Coverage Undies
I believe most men run in some sort of underwear that holds their ‘junk’ in place, and usually it comes with full butt coverage as well. Ladies – I recommend wearing a granny panty. Something thick and comfortable will provide extra warmth for your cheeks. Trust me, you’ll thank yourself later. And pro tip – always pull your undies up first post-bathroom. There’s nothing worse than wrinkly clothes in your neither-regions.
- Keep Those Extremities Warm
I think I have a circulation issue, which means my fingers and toes get rather cold, rather quickly. Liken it back to my alpine ski days where I often had frostbite on my hands and feet, these have become quite sensitive in the cold.
Hands: I always run with a pair liner gloves and often start with these in my pocket. While I usually get cold hands, they often start clammy. I usually try to take my mitts on and off to dry my hands and not soak my mittens but inevitably they get wet. The warm wet goes to cold wet very quickly. That liner layer is your buffer. If you know you have a really long run planned, you can also consider stashing an extra pair of liners in your pocket.
Feet: It’s all about the right socks. Good wool socks, not the cheapies, but really good wool socks are magic. I have awesome wool socks that I used back when I was a cyclist. Since I wear them relatively infrequently and they have lasted a very long time. I come back to them every winter knowing they will keep my feet toasty warm.
- Layers
You can always take a layer off, but if you don’t have the layer on to begin with, there is no way you can add it on!
Top Layer: Invest in windproof vests and jackets. As a runner, vests and windbreakers have become some of my go-to pieces. Blocking the wind from your core is crucial for warmth.
Legs: Don’t neglect wind protection here, either. I goofed with this step on one of my runs and it’s why I had to head home. I only had two layers on the bottom, three if you include my granny panties, but none of these had any wind block to them. Lesson learned, find a pair of pants to block the wind and keep your quads and butt warm! I often layer a pair of tights overtop of crops and compression socks – I find it’s a good way to have some flexibility in the layers.
Head: On really cold days I will wear a headband underneath a toque (a beanie for my American friends!). This not only adds a layer to prevent brain freeze, but it’s usually much easier to wash a headband compared to a toque (the pom-pom doesn’t usually take the washing machine kindly!).
The Joy of Winter Running
If you have never run just after a snowstorm or in the dead of winter, I highly recommend it. Go to your nearest park. One, you will probably have the park to yourself, but secondly, the silence is deafening. It is different than a summer sunrise, it’s beautiful in a way that is unique to each of us. Winter running offers a unique beauty you won’t find in any other season. Even if winter running really isn’t for you, I highly recommend driving to your nearest park and just standing to witness the awesomeness in simplicity.
