Cold Weather Running

The winter never makes running pleasant; it usually bones down to either using a treadmill or going out in the cold and facing the elements. The truth is, with the proper clothing and attitude, the winter can be just as enjoyable as the summer (well almost)!

The first point and the most important point is to get the right clothing and to make it work for you. Think about it in three layers; base, middle and top layers. The best combination for most cold days (close to freezing or below) is a base layer which will hug your body and wick moisture away, a loser top to trap some air, and a waterproof running jacket on top. This combination keeps you dry and warm, keeping the rain off your body and the sweat wicked off.

It's also important to remember that you are still sweating when you’re cold; so you still need to replenish water vital mineral salts. Your rate of water loss will be much less than a warm day, but you do need to stay hydrated. This means prepare before hand and for the run if it's going to be a long one.

The third point on this matter is to cover up your extremities and your face. If your face, hands or toes gets cold, you’ll have a bad day, and you won’t warm up until you get home. For your face a breathable balaclava is always the best option. A beanie will work in milder weather, but in bitter winds etc, a ear and face covering running balaclava or hood will work well. It will also warm the air your breathing which will help your lungs. Much is written about the damage cold weather excercise can do to your lungs, but in the UK the climate is mild enough not to worry too much. The worst is that breathing very cold air can thicken the mucus layer in your lungs making it less able to transport away dirt. This in turn can lead to infection. Not pleasant, but at the same time, not critical.

Onto your hands... a thick pair of gloves for your hands will keep your fingers free of frostbite, and a pair of thermal socks will keep your feet warm. Mittens actually work better on the hands as your fingers warm each other.

Don’t let winter stop you training: just get out there, wrap up and embrace the cold instead of fighting it.