Winterize Your Runs
Winter is coming! But that should not stop you from running. Here are a few tips that I practice to gear up for my winter runs.
First of all, winter running is a whole other beast for new runners to acclimate to. There is the gear, the shoes, and the environment. But before we go into all that, is there a real difference with winter runs vs spring/summer runs?
Yes and no. You will find a lot of articles on the internet stating that you will burn more calories during winter runs. Researchers have found that the amount of shivering and breathing may increase the amount of calories you burn. However, if you are dressed warm enough, your body would decrease the shivering and you will soon acclimate to the cold. Yes! You will acclimate to running in cold weather just as you do in warmer weather. It takes a few weeks to occur but it will happen! And let's face it, most people stay indoors and hibernate during the colder months. Yet, you will still be moving! Rev up that metabolism and keep active to avoid the winter weight gain.
If you are a road runner versus someone that runs on a bike path, there is a huge safety factor when running in colder weather. Visibility! Snow reduces visibility for passing cars. Make sure you are wearing bright colors and reflective gear to ensure you are seen. The ice and slippery surfaces are factors as well. This is more important for those road runners. A car driving on slippery pavement will soon become uncontrollable and may come your way as you are running on a sidewalk. So ALWAYS be alert and observe your surroundings while running. I tend to do my winter runs on a bike path since its mostly safer.
Now lets talk about the fun part....GEAR! Running gear does not have to be expensive. I have purchased numerous winter gear from Amazon. Mainly because it's convenient and inexpensive. Running is probably one of the least expensive sports out there. A lot of your major sport stores tend to have very eye appealing gear with a pretty hefty price tag. However, the most expensive running gear is not going to make you run faster or even keep you warmer. I have also found that most of the brands those stores are selling can easily be found on Amazon with a cheaper price tag.
Let's start with your face. Breathing in the cold can be laborious. Cold air is dry and well...it's COLD! So your body tries to humidify and warm every breath you take, making it hard to breathe while on your runs. I wear a scarf or a mask to not only cover my face but to warm my breath. This makes it easier to breathe in the cold air. Add a hat to help keep that warmth in and your good to go. You might want to experiment what you can tolerate on your face while running. A lot of my clients complain more about their ears getting cold so they'll forgo a hat for ear warmers. It all depends on what works for you. But keep in mind, depending on the wind shield and temperature, you might not want to expose any part of your face.
Besides breathing in the cold you are dealing with getting your body warmed up. So LAYER, LAYER, LAYER! Its better to be layered up and shed the clothing than not have enough clothing and be too cold during your runs. I've learned the hard way! Remember, Mother Nature has our own plans that we have no control over. You can start your runs with mild temperatures and end up with snow, hail, or cold rain, in an instance. Be PREPARED! Proper clothing will help keep you warm and regulate your body temperature. And we need to avoid hypothermia and frost bite! Always have a base layer. There are three different types of base layers, light weight, medium, and heavy weight. It all depends on the weather. Check out the links below!
But then what about overheating. Yes! I for one get extremely hot and sweat a lot during my runs. So proper layering is essential. Here are two easy rules to help:
For short easy runs, add 10-15 degrees to the outside temperature. So if the temperature is 30 degrees, it will feel like 40-45 degrees during your runs. Prepare to wear gear for that.
For longer and harder runs, add 20 degrees to the outside temperature. and prepare to wear gear for that temperature.
Socks, shoes, pants, oh my! These are also important. There are running shoes that are water proof and have numerous ridges on the sole of the shoe to help with traction. These help if running in slippery and snowing conditions. I honestly have only worn my snow shoes 2-3 times last year. I love my Inov-8's. Check these out! When I plan on running on a bike path, I tend to wear my every day running shoes. Bike paths are usually plowed and clean for the most part versus the road and sidewalks. As for socks, there are so many types of winter running socks that it will make your head spin. I spent money on a pair of wool running socks to only wear them a handful of times. Smartwool PhD running socks are my go to. Check them out here! They do the job but I also found that cheaper plush, moisture wick socks, can certainly do the same job! Not bad for $16.99. Check them out here! As for pants, do not wear your capri pants in the winter. Again, I learned this the hard way. Frost bite on your ankles is not fun! I purchased UA winter running pants and I LOVE them. They were expensive, but worth every penny. Check them out here!
So winter running is coming soon. Get geared up and be prepared.