Cold Weather Running

March 01, 2022 2 min read

Cold Weather Running

There's no such thing as bad weather, just the wrong clothes.  Read our top tips for successful cold weather running from our founder Jenny, who recently  competed in the South Pole's Ice Marathon.   

 

  1. If you can, run with a friend. You are much less likely to wimp out, but more importantly it will make it more fun .
  2. Run toward a reward, arrange to meet a friend in a café at the end of your run for a coffee or for brunch. It’s great to know you have something fun (and warm) waiting for you at the end.
  3. Do a thorough warmup inside to get the blood moving, but don’t break a sweat. Start with a few yoga sun salutations and then run up and down your stairs, the cold doesn’t feel so cold when you’re warm. If you are meeting up with running buddies don’t stand around in the cold waiting for them, wait in your car, or in a café before you start.
  4. Think about your clothes, your extremities are the most important - head, toes and hands, but always dress like it’s warmer and underdress by a few degrees, you want to be warm but not sweating so much you get wet and then get a chill, or worse, your clothing freezes stiff. You should be slightly cool/chilly when you start. Think technical layers, with zippers at the neck and underarm zips so you can unzip as you warm up
  5. Wear the right shoes with a good grip and that will keep the heat in and the cold, slush and rain out. Think less mesh and more Gore-Tex, and socks that wick away wetness and still keep your feet warm.
  6. Outsmart the wind, start your run by heading into the wind, and finish with it on your back. That way the wind won’t blast you once you’ve broken a sweat. Exposed skin is very vulnerable to chilly gusts so think about running with a buff you can pull up if needed, this can also help your lungs as it humidifies the air before it goes into your lungs.
  7. Stay safe with lights or reflective details on your clothing if the weather is gloomy
  8. Stay hydrated. It’s easy to forget to drink when it’s cold, run with a hydration pack for longer distances. If you’re driving to your run take a thermos of green tea or hot chocolate for afterwards.
  9. Time yourself but be flexible with pace and mileage. Cold weather running is about maintenance running and getting the impacts in, not speed work. Listen to your body.
  10. Take a hot shower or bath as soon as you can to raise your internal temperature once you’ve finished



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