Winter is here and as snow is falling across the country, even in Arizona this week, we put together some of our favorite cold weather running tips to keep you warm and safe this season.
Running in the cold is not always ok. The cold affects everyone differently so you need to figure out what your threshold temperature is. Breathing in cold air is one of the most common reasons that people decide to head indoors. If you are going to brave the cold and run outside try breathing in through your nose and out through your mouth. This will warm up the air before it hits your lungs keeping the cold from shocking your lungs. My personal threshold is at about 8 degrees F but I have run outside when it is below zero. If it’s below 15 degrees try wearing a gator or a face mask.
Ice is the biggest reason to abandon ship. The worst thing that can happen is that you slip on the ice and injury yourself. If you are training for a spring race it is better to play it safe and head indoors. The most important thing is to get in those miles in a place that you feel safe and comfortable.
Wear lots of layers. We’ve all heard the saying, “there’s no such thing as bad weather, just bad planning.” Dress accordingly and know that you can always peel off layers throughout your run as you heat up. Think layers from your heads to your toes. Either choose a hat or headband that covers your ears and don’t forget the gloves or mittens. Keeps your hands warm at the start but also acts as a way to cool down.
If you run with your pup, make sure you remember that the cold affects them as well. Booties will also protect their paws from salted or chemically de-iced sidewalks.
And lastly leave your headphones at home. Running in the cold requires you to be more attentive to your surroundings. Be hyper-focused on the ground and concentrate on where your feet are striking. Enjoy and embrace the winter wonderland and all it has to offer. It feels cathartic to run without headphones in the snow and cold as there is just something soothing about listening to your feet trek through the snow.
Have a runderful time out there!