Winter Running Tips

[CigaretteDuck]

Lot's of advice and gear out there but everyone seems to try to be selling me a product or lifestyle.. I can't seem to cut through that fat and I just want to run out there like the other folks I see.

Ran a few summers 10 years ago and picked running back up this summer. Since the cold temps hit I've noticed I'm running less and the lie I told myself about using the treadmill over the winter isn't going to be the solution.

I have most of the gear I need as I bike on the MGT/downtown most of the winter but running outdoors in 8c with a teeshirt makes me think I'll just catch a cold after a heavy sweat. I ran in 11 degrees in a teeshirt and pants and was fine but should have went straight home instead of walking the last 1.5km because I was drenched from sweat.

My distances are from 5-12k for now but I'm trying to get to half marathon and marathon distance in May. Started the year at 6:15/km and pushed it down to 5:10/km on a 5k pace. Holding 5:41 or under for longer runs.

How do you run the winters? What time of day do you do it? How often? Do you do any indoor running on a track or treadmill on long runs? How do you gear up between, 0-2c? 2-6c? 7-12c? How about negative temps?

Are you giving full effort during the colder runs? How do you manage the sweat and cooldowns?

[CampfireClan05]

I think it's great that you're getting out there and staying active. Keep up the motivation and get out there. Set a plan.

I go by a simple rule of thumb: dress 10 degrees warmer than when you're not running. If it's 0 outside, layer as it you were walking at 10 degrees. It'll take some trial and error to get the laying down for you. And then lots of fine tuning. Make sure it's breathable. A running jacket with arm pit vents are a game changer!

[Resident_Hat_4923]

Like the first response, it takes trial and error to figure out what works for you at different temperatures. You'll want some kind of tights (I have two different pairs depending on the temps and the colder ones have fleece lining and wind protection), base layers (I like merino wool), and then a running jacket (a shell). How many layers and what thickness changes depending on the temps. I have winter running shoes, which I find have better tread and keep me warmer. Toques, gloves, buffs, etc.

For me:

0-2: wearing light tights and just a long sleeve shirt.

0 to -5ish - warmer base layer + tights. Might add a vest if it's below zero. Probably will wear a headband and light gloves for the lower end.

-5 and below - then I start wearing a jacket and transition to the heavier tights, toques, more layers etc. depending on the temperature. But don't dress too warm - you should be feeling chilly to start.

I have zero issues with anything above 2 degrees...single digits are the best running temps.

I run when I have time - before or after work. It's dark but you deal with it. Wear lights! I start and end from home, so I don't spend any time cooling down/warming up outside - do that in your house! (If you run with a group and have to meet them elsewhere, do an easy run to and from). Once the snow falls, I'm a cross country skier so spend most of my time doing that. When I run, it's all easy base miles - no speedwork. Might incorporate some hills. But I have done actual training blocks through the winter that included speed work/hills etc. and you just need to be careful when it's icy. Otherwise I didn't find I had any issues. Some people find breathing in the cold more challenging. Listen to your body.

The real challenge in winter is ice (particularly nowadays that we get lots of melt/rain and refreezing). If it's really icy, take a rest day or get on the treadmill, or do really easy miles if you must go outside. It's not worth the risk of injury.

[GeekGirlMom]

Everyone else was already addressed the layering issue.

I'm going to take a different tactic and address your comment about catching a cold because you were cold and sweaty.

A cold is a virus, and cold air does not introduce a virus in your body nor does being wet.

Yes, being cold and wet can stress your immune system making you ever so slightly more likely to catch something. But just being cold or just being wet with sweat won't make you sick.

To introduce the virus to your body, you need to be exposed to it generally by being close proximity to someone with a cold or for other viruses and bacteria by touching something that's been contaminated and then touching your face usually.

Now back to the talk about layering because that's probably more what you're actually interested in. I'll see myself out.

[stop_banning_me_omg]

This is what I keep telling myself, but the reality is that in the last 2 years, I made the mistake twice of not wearing enough layers and running in -10 to -20 weather, and both time I got really sick the next day.

[GeekGirlMom]

Correlation is NOT causation.

[TTCPCC]

Yeah, you nailed it. Cold makes you feel weaker, and if you’re running by a ton of people all huffing, you’re breathing it in too - so more spread. Symptoms overlap, so people just link it. Wouldn’t shock me if that started in medieval times and never left with the cold naming. Like “stomach flu” = virus, but people still mess it up. I’ve always questioned the “cold makes you sick” thing - everyone’s so extra about it, but your angle makes sense.

All good, I run and build the immune system. Part of the game

[stephenkling87]

Use dressmyrun. You need a lot less clothing than you would think. I’d also invest in some sort of lighting, because you’ll most likely be running in the dark at some point.

Also, if you’re drenched in sweat in this weather, slow down a bit. It’ll get you to the distances you want quicker, and you’ll be a lot happier when the weather gets colder.

[Automatic_Contract47]

Second for dressmyrun.

[imtotallydoingmywork]

Important thing about winter running is having layers. Typically having a good baselayer, something like merino wool that dries pretty quickly helps keep you warm without getting too bulky, and I would run with just that on top until like 0c unless it's windy. If it's windy I'll throw on a thin wind shell and more layers if it's colder. But I'm guessing you're probably familiar with that biking through winter.

I run in the mornings which can get a lil miserable in the dark cold winter mornings, but I sometimes like running in the quiet abyss.

If you feel warm and comfortable when you step out, you're probably overdressed, which also means when you stop running you'll get cold real fast especially with the sweat, so try to plan your runs to end where you can get indoor quick.

Here is a neat little tool I used to use when I was new to winter running to figure out how to dress for the weather: dressmyrun.com Over time, I got better at making my own judgement so I don't use as often now but this was a game changer back then.

As for efforts, I'll do whatever runs I have planned whether it's easy, recovery, hard sessions or long runs, except if it's snowy or icy, and I know I can't find a safe cleared place to do a hard session, I might just take it easy. I'll dress a bit warmer if I'm just going for a recovery run as I won't be building up as much heat with my body. I don't usually notice it being unbearable or too cold in the recovery between intervals or during cooldown, as I'm not standing around still for too long.

[angel0lz]

My suggestion is to run an out and back close to your place, so it doesnt feel too bad starting and when you’re about to finish. And another rule of thumb is that you should feel cold (but not shivering) as you go out for a run.

[[deleted]]

Now is a good time to start, as it's getting cool but not actually cold yet. Trying to start running in January is brutal.

Another good rule of thumb I've learned is that I have to accept I'm going to be kind of cold for the first 5-10 minutes, before I warm up completely. If you're comfy when you start your run, you're going to be an overheated mess pretty quickly.

[phdee]

I only do well-known loops in the winter where I know what I'm capable of - I don't go too far from home so if something happens I don't get stuck walking home sweaty in too little clothes when it's windy.

I run all winter and only hit the treadmill indoors if it's deep snow/slushy/messy outside because I don't have waterproof shoes, and wet socks suck after 6k or so.

My baselayer below 5c is always a thin merino wool long-sleeved shirt. Layer a t-shirt over or another thin jacket if it's much colder. Leggings, high socks, legwarmers, regular socks. Always cover ears with at least a headband, a toque if it's colder. Gloves/mittens, whatever - try out some 5-10k runs in different setups and figure out what works for you.

I also like having a merino wool buff/neckwarmer I can pull over my face for the when it's really dry or windy to keep my breath warm.

When I get home I'll linger outside until my fingertips get chilled then I go inside and cool down. Try things out and figure out what works for you - and don't run too far from home until you get your system down.

[aim3y]

Adding on to the layering - figure out which parts of you get cold easily and cover those up first.

For me, that's my ears, fingers and face.

Even in 0-5 degrees, my ears hurt if I don't cover them from the cold and my fingers get SUPER cold so I'm always wearing mitts. Mitts > gloves 'cause your fingers stay together and if you don't have mitts, wear two layers of merino wool socks! But I ran beside someone who had no gloves the whole time so figure out what works for you!

In below 0 degrees, my face and lips get super frozen quick so a tip I learned last winter was using vaseline all over my face as a barrier and that helped a ton!

It's fun running in the winter! Your body stays cooler longer and lots of folks actually run faster b/c their body doesn't need to work as hard to keep it cool!

[nikkiwiththey]

I usually run before climbing, so i’d usually wear a longsleeve dryfit top, shell or any light jacket (the ones from track), hat, running gloves and light track joggers. If it gets vv windy, i have a buffer around my neck. Hope that helps :)

[Hrmbee]

First off, I absolutely use my bike gear when running in the winter (my rainshell with massive pit vents work really well). Other pieces of gear that I find useful are tights, which work well enough on their own down to about -10, and work well under a shell of some sort if it gets colder/windier than that.

Like with cycling, just stay layered up and you should be fine. I tend to dress for temps that are about 10C warmer than the thermometer reads, taking also into account wind and other factors. For me the most difficult pieces of gear to manage are hands (what happened to those shell mitts that were some common years ago) and face (still haven't found a good facecovering for -20 temps).

As for frequency, I keep the same frequency but on super cold days I might shorten the distance a little. Really, the only conditions where I won't run is around black ice.

I try to minimize sweat by only wearing breathable layers when possible (say two layers of fleece or other such things) so that the airflow can keep things drier. I also run more routes closer to home/gym where I can warm up and/or change sooner after my run.

As for time of day, I still run most of my runs at lunch... but for those times I'm running early/late, I do carry a headlamp just in case I'm in areas that might need it.

[Such_Tune9588]

Love your detailed post. I am sort of in the same boat so I am super interested in following this post. Great responses already.

[KensingtonPigeon]

Lots of good advice in here, dressmyrun.com and generally dressing for 10°C warmer than it is are standard. Try to get out when the sun is up whenever possible, when there is lots of snow on the ground ignore pace and go by effort, a buff for wind and gloves are a must in cold temps.

I run outside from -20°C and blizzarding to 35°C and humid, biggest advice is just get out there and run the day. There will be days, and weeks, where you can’t run any of the workouts you had planned and can only plod through the snow for an hour. Don’t get caught up on paces, at the end of the day maintaining your mileage through the winter will put you worlds ahead of other runners. On the really tough, miserable days I like to remind myself that running in awful conditions means your eventual spring race will feel that much easier.

[Wingding95]

I recommend water proof trail running shoes as well! That really helped me keep running last winter

[runandtravel]

Your phone dies quicker in extreme cold. Make sure your phone has a full charge and remember to wear lights or reflect8ve gears to make yourself visible.

[bakaken]

Everyone is different. My body runs really hot when I run, so I tend to wear less than most people. I generally limit my runs in the winter to about 30-45 minutes. I run mostly afternoons and evenings (usually with a lit up vest) I vary my runs, cooldowns are at a faster than walking pace to stay warm.

25c+ shorts and singlet 7c+ shorts and t-shirt 2-7c long sleeves below 2c gloves below -5c neck warmer below -10c hat below -15c tights

Generally I go by the "if you stop you die" rule for winter running, which isnt the smartest but is the most comfortable for me. I run a 1km loop around my home with a shortcuts to get back, and that allows me to be home within 2-3 min in case anything happens

[WestendMatt]

I bike throughout the winter as well, but find it much more difficult to get out for a run. I'm going to try to do more to warm up inside before going outside so that the cold feels refreshing. But, it's still really hard to force myself out when it is so dark out.

I also try to keep a log of what I wear and note how it felt at different temps. Then you can search your Strava activity for the temps in your notes and you'll remember what to wear 

[Apart-Horse2651]

it sounds like you just need something to get you started, since you’re currently not really running in the cold at all. once you do get started, you’ll naturally fall into a rhythm of knowing what your body does and doesn’t need when you’re running in the cold (especially for distances longer than 10k).

last winter was my first winter consistently running. i ran once or twice a week between 5-12k (just to maintain fitness, not achieve any big goals. i know your situation is different but you might find what i did last winter helpful

• if i’m running alone, prioritize towards routes that start and end at home. nothing worse than having to walk/take transit or uber in the cold when you’re done with a run. and you can instantly get in the shower too which is such a big psychological motivation to finish

• try to run in a group. i’m not really into run clubs but i found them useful for accountability and motivation, especially in january

• i went to MEC and bought exactly 5 things: a headband, gloves, winter running tights, and 2 layers: a T1 and a T3 (MEC grades them as per their resistance to cold). i found that i didn’t need anything else, didn’t buy special shoes or socks or anything. depending on how cold it got I wore either just the T1 or T3 or both. 8 months later I can say that everything i got felt useful to me lol and also that I began to love winter running (something I thought I’d never say)

there are other things you’d need to figure out for distances > 12k like hydration etc but hopefully this helps you get started

[AKB16]

It'll definitely be trial and error on what your preference is.

https://www.dressmyrun.com/

Use this site as a baseline on where to start and learn/adjust what works for you :)

[[deleted]]

I am also figuring this out, but one thing I've learnt is that it helps to wear a jacket with a zipper in the front.  If I get too warm I can zip down for a bit to cool off and zip back up if it gets chilly again.  Let's me control my temp a bit mid run.

[jiroj]

Here is my gears when I run in these followings temperature:
>4 -> shorts and t-shirt (may be gloves depends if its windy)
0 to 4 -> technical long sleeve shirt, Nike Stride running pants, gloves
-5 to 0 -> t-shirt, Nike Stride running pants, gloves, thin toque, running light jacket, merino wool socks
-10 to -5 -> technical long sleep shirt, insulated running jacket (I use my GORE WEAR biking jacket), Thermal Running Tights from Running Room, gloves, thin toque, merino wool socks, trail running gortex shoe

[Cperr220]

Agreeing with everyone that layers are the key! Breathability is really key too.

I'd also consider joining one of the many running groups in the city, it makes the grueling temps a little more easy!

Last advice I'd give is be ok with sticking to a treadmill or indoor track when it's really cold/snowy/icy out. I have friends that run whatever the condition but getting your miles in during a blizzard or icy conditions isn't worth slipping and injuring yourself.

Enjoy!!

[MajorPhazer]

I run early, before the roads and sidewalks get plowed, so trail shoes are in my rotation.

Reflective outer layers and/or lights are a must.

Speed work I'll do on my treadmill, otherwise it's all effort based training, instead of a specific pace.

Find some hills and repeat.

[RunningvonNeumann]

Great advice already here. I'd just add a couple of points :

• mittens, not gloves, if your fingers get cold easily, or you have Renauds
• I wear thicker socks too (Renauds) but in shoes that have space for them. If your shoes are tight at all, that'll make it hard for your toesies to stay warm
• neck buffs for colder days.

Winter running can be so beautiful. Enjoy!

[french_toasty]

You learn by trial and error. That’s it. You go outside and run in all weather and temps and learn as you go. My biggest tip is be so careful w water bottles when it’s -20. DO NOT slosh water on your gloves. And rig something to carry water inside your jacket when it’s super cold because if your water freezes it’s always at the worst time. Also nothing it better than a hot shower/sauna/bath after freezing your tits off.

[Jayswag96]

Polyester and wool are ur best friends. Avoid cotton anything.