Running/Hiking
The seasons have officially changed, and it’s only a matter of time before those frigid temps come around, if they haven't been in your area already. I am very fortunate to live in Colorado where the sun shines most days of the year and it really doesn’t get too cold in the winter, relatively speaking (I’m originally from Nebraska), but winter running still exists even in the milder states. With that said, your in-season goals aren’t going to achieve themselves without some off-season winter training.
So, how could you approach winter running, what are the benefits, what should you consider when winter running, and what equipment or gear do you need?
Are you training for a race or event in the next 6-12 months? Join one of our hybrid training programs or hop right into one of our running programs.
If you have running goals or events within the next 3-24 months, it is important to prepare yourself regardless of season. Whether you are a well-seasoned runner or brand new to the activity, running requires dedicated effort when there is a goal or date involved.
There are a couple ways to approach or incorporate winter running. On one hand, you could be using it as a season for building your aerobic base or maintaining your aerobic fitness. On the other hand, you might be getting down to the nitty gritty in preparation for an early spring race. Base building or maintenance can be a little bit more ‘lax than if you are preparing for an early spring race, but miles are still miles.
When choosing to run through the winter season, it’s likely that you may spend more time on a treadmill or indoor track than you would in the spring, summer, or fall months. Although indoor settings are a convenient and temperature controlled way of getting time on your feet, it may not be preparing you for the terrain or unforeseen race day conditions. [Enter mental toughness]. I generally recommend that you aim to get most of your training done outside and limit the indoor miles, if and when possible. Note: running outside isn’t always possible depending on your physical location and weather, but this suggestion is something to keep in mind.
1. Prepares you for race day.
If you signed up for a race or are planning to sign up for one in the future, you truly never know what your race day conditions could be like. For example, here in Colorado, you can get a range of temperatures and weather conditions from Denver to the mountains. It could be 70 degrees and sunny in one place and 25 degrees and snowing in the other. Even within a few miles radius in the mountains, weather can drastically vary and quickly change depending on your elevation and location. It is not uncommon to see all four seasons within the same day in the Colorado mountains. With that said, you want to be prepared for any type of weather that could occur.
Running in the cold and/or unfavorable conditions can help you feel prepared mentally, as well as allow you the opportunity to test out your cold weather gear on the road or trails. Please note that I am not recommending you go run in -20 degree weather for “experience”. Know your personal limits and be safe. But also understand that running in 30 degree weather with the sun shining can be totally manageable with the proper attire and gear.
2. Lower heart rate.
In general, your running heart rate is lower in cooler temperatures whereas your running heart rate is higher in warmer temperatures. You might have noticed that in the hot summer, runs can feel a little bit more sluggish, especially early on in the summer when your body is getting reintroduced to hot temperatures. Your body adapts over time, just as it does in the winter, but this is a nice perk of winter: lower running heart rate. Take advantage of this as you are building your aerobic base or getting into speed training.
3. Increases your stability.
This one is primarily true if you are running on snow or ice. When I was training for the Grand Canyon Rim-to-Rim, I had to give thanks to the snowy trails during my winter training for much of my ankle stability and hip flexor strength. Of course, use spikes as needed for safety, but there is still another level of stability required when you’re on hard and slick snow or in deep snow that requires more hip flexion. I distinctly remember one particular training run where I actually had to hike instead of run because the snow was knee high. Woof, I remember that feeling as if it were yesterday.
4. Boosts your mood and energy.
Getting your face outside and in the sun during the winter months can help improve your mood as you fight against the shorter and darker days. Nature is a powerful thing and can assist with seasonal affective disorder (SAD). Use an outdoor run as a reason to get outside and take in all the Vitamin D from the sun that you can!
1. Stay hydrated.
Since temperatures are colder, you likely won’t notice how much you are sweating or losing water from heavy breathing. Staying hydrated is just as important during the chilly winter months as it is in the depths of the summer heat. Bring water and/or electrolytes with you on your runs – it doesn’t matter if it’s a 3 mile run or a 12 mile run, bring a hydration bladder or handheld bottle for the road/trail. You will want to stay hydrated before and after your runs, too. Aim to start your runs fueled and hydrated and end your runs with water and electrolytes (and fuel!), depending on your needs.
2. Dial in your cold weather attire.
There’s nothing worse than going for a run and feeling freezing cold. Actually, I can think of something worse – not having enough layers in the freezing cold AND being wet from rain or snow. No thanks! Use shorter runs as a test for base layers, mid layers, socks, gloves, hats/earmuffs, face mask/buff, jackets/windbreakers, and pants. Of course, you don’t want to be too hot, but being too cold isn’t fun either. Explore your options like you’re Goldilocks so you can find what works for you.
3. Be prepared for the conditions.
Just as you would want to be for any other time of the year: be prepared with ample food, water, electrolytes, and any other necessary items you may need in your area. If you are running in snowy conditions or trails, make sure you not only have the proper attire and enough fuel, but also spikes, a satellite communication device (if applicable), charged devices, etc. Being prepared helps you be safe. Additionally, always tell someone where you are going and the details of your route, both if you’re going solo and if you’re running with someone else.
4. Warm-up before your run.
I always recommend warming up before you run, but I highly recommend it in the winter months since you're actually feeling cold in the elements. Your warm-up doesn’t need to be more than 3-5 minutes, but it should allow you to get the blood flowing to your muscles in preparation for your run. I recommend dynamic stretches over static stretches to encourage blood flow and to increase range of motion with each rep versus holding a stretch before hopping into your run. A study showed that static stretches performed before a run or other power activities actually decreases your power output, which gives you another reason to prioritize dynamic stretches over static stretches.
A few areas to consider before your run:
- Hip mobility
- Thoracic spine mobility and/or rotation
- Leg power/plyometrics
Cold weather running wouldn’t be possible with the proper attire, layers, and gear. In fact, this is perhaps one of the most important aspects of winter running. You have likely seen those runners who wear shorts and a tank top with a hat and gloves in the middle of January. Heck, you might even be one of them! While you have to make that call yourself based on your own body temperature and comfort level, I personally prefer layers. I would rather be able to take layers off and store them in my running vest than be too cold.
Let’s break it down into each piece of clothing:
- Base layers
When shopping for a base layer, you will want to find one that is fitted, but not too tight or too loose. We’re pulling another Goldilocks on this one. Avoid cotton as a base layer. Consider materials like wool or synthetic fabric. Other things to think about: thumb holes or half zippers. I’m a big fan of thumb holes as an extra way to partially keep my hands warmer.
- Mid layers
Your mid layer should allow moisture to escape or have quick-drying capabilities, while also keeping you warm. You could look at this layer as one that could stand alone or serve as your outer layer if the conditions are mild enough.
- Outer layers
Depending on your local winter running conditions, you may need an outer layer that is waterproof, windproof, and overall durable. I recommend getting something with a hood for extra protection and pockets. Pockets that are accessible for your phone, ID, gloves, and snacks are a must, in my opinion.
- Socks
I find that sock choices are very individual – some like short socks, tall socks, thick socks, thin socks, padded socks, toe socks, the list goes on and on. If the temperatures are cold or you are trudging through the snow, you can’t go wrong with a pair of tall, thick socks to keep your calves and feet warm. Again, you could add toe warmers to your shoes/socks, but I personally find that they make my feet sweaty (TMI, but hopefully that helps!).
- Running shoes
The question is: ventilated shoes or non-ventilated shoes? I’m personally a fan of ventilated shoes year-round, regardless of terrain or weather. I’d rather opt for thicker socks as needed than have minimally ventilated shoes. But, if you want to have extra warmth and protection from the elements, consider a shoe that has less ventilation.
- Gloves
Finding a solid pair of gloves that are comfortable, don’t get too hot and sweaty, and also keep your hands warm are game changing. Gone are the days of wrapping your hands up into a fist within your gloves to keep them warm! Gloves or mittens are a must for regulating your temperature.
- Buff
Honestly, a buff is a must, in my opinion. You can wear it around your neck, wear it over your head AND neck, or store it in your bag or around your wrist if you get too toasty. A buff serves as an excellent layer of protection from the wind and/or sun.
- Hat
If you are running in cold temps, you will want to cover your head and ears in one way or another. Some prefer to use a buff, some prefer stocking caps, some prefer earmuffs. You’ll need to test out what works best for you. Living in Colorado, I go for a buff and ball cap combo so my ears and neck are covered and the sun isn’t shining into my eyes. I do this in addition to wearing sunglasses – the sun is bright here in Colorado!
- Spikes
Microspikes are nearly essential if you are running in slick, icy conditions. Truthfully, they aren’t super necessary if you are running in fresh snow because you *usually* have more traction in fresh snow, but definitely something to consider for hard or packed snowy trails.
As you can see, all of these recommendations come down to personal preference and how warm or cold you feel during the winter months. Hopefully these recommendations can help guide you in what you may want to invest in this winter. Whatever attire you decide to equip yourself with, remember to be safe and have fun!
Happy running!
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