Best Winter Running Tips to Keep You Wonderfully Warm This Winter on the Run
How can running in the cold weather be doable?
Why is it harder to run in the cold?
What are tips for running in winter?
If you are asking yourself those questions, you are in the right place. It was 15 balmy degrees here this morning! I’m a year-around runner and would prefer to run outside no matter what the temperature. This means winter running and running in cold weather are part of my daily routine.
Here are our top 10 tips for cold weather running and winter running.
Table of Contents
Tip #1: Keep your hands warm with proper winter running gloves or mittens!
We always hear about heat loss from our heads, but the hands are very important!
Why do our hands get cold when running in the winter? Our hands:
- Have a large surface area to volume ratio; heat is lost more rapidly from larger surfaces
- Are covered with thinner skin and often less hair
- Have greater blood flow allowing heat to escape more quickly
How can you keep your hands warm while running in cold weather?
- Running mittens are generally warmer than winter running gloves because your fingers rub together. That said, if you have running gloves on and your fingers get cold, just make your fists in ball shape for a few minutes to warm up.
- Don’t rub your fingers together to get warm- wiggling works better!
- Keep your winter running mittens / gloves dry– if they get wet, it equates to a 5 times greater heat loss. Waterproof running gloves are a must if there is any chance of precipitation.
- Stick a hand warmer in your running mitten or winter running glove when running in the winter.
A few other things that help keep my hands warm while winter running…
- Don’t put your hands under hot water or under a dryer to warm them up. The sudden change in temp can be painful- instead, swing your hands above your head and move your legs back and forth to get warm blood back to your fingers and toes.
- Drink non-caffeinated beverages post run despite the urge to grab coffee asap- the caffeine actually constricts blood vessels and can prevent your hands and feet from warming.
Great Winter Running Gloves and Best Running Mittens 2021
Lightweight Winter Running Gloves for Running in the Cold:
Nike Therma Fit Running Gloves ($29.59; price varies)
- These are great lightweight running gloves if you want to avoid your hands getting too hot- they have good breathability. They also do have touch screen compatibility (thumb and forefinger) and even a fleece nose whip on the thumb.
Trailheads Men’s Running Gloves ($32)
- Another option for lightweight running gloves are from Trailheads. These have excellent smartphone touch screen compatibility and even silicone palm grips.
- Best for temperatures 20-60 degrees Celcius, these are another option for lightweight running gloves. In addition to being touchscreen running gloves, they also are reflective.
Best Winter Running Mittens and Best Running Gloves for Extreme Cold Weather:
- These are ‘hands down’ my #1 pick for great running mittens / waterproof running gloves for cold hands.
Brooks Draft Hybrid Gloves ($49.95)
- I love when gloves and running mittens have magnets to keep them together, especially when you are investing in an expensive pair of gloves! These are tech-compatible and have the wind-proof overmits, meaning you can start the cold run with extra coverage and take off the top if desired.
Tip #2: Don’t forget to hydrate and fuel properly when running in cold weather.
I actually am terrible about hydrating in winter- I tend to drink too much hot coffee during the day and realize by evening I barely drank water. Especially for older runners dealing with menopause, hydration is key. So….
Part 1….How do you HYDRATE in cold weather running and WHY do we have winter dehydration?
- First, the body’s thirst response is reduced in cold cold weather by up to 40% when dehydrated! Remember our blood vessels constrict to try to keep us warm in the cold (back to tip #1, that keeps your hands warm!). When more blood circulates in the body, you are actually ‘tricking’ your body into thinking it’s adequately hydrated. Thus, you don’t feel thirsty and don’t drink enough.
- Second, your kidneys don’t receive the hormone signaling they need to conserve water and they increase production of urine.
- In cold weather running, your sweat actually evaporates faster than in normal air. Now, you are less aware of the sweat even though it’s happening! In ‘normal’ temperatures or on hot days, our sweat reminds us to drink extra water on the run. When the temps drop, we often forget to drink and hydrate properly because the sweat evaporates.
- When you breathe in and out in the cold weather while running, you lose more fluids than normal through respiratory water loss. If you can see your breath, that’s truly water leaving your body!
TO DO: Keep that water bottle filled up and make sure to hydrate throughout the day. Can’t get yourself to drink cold water? Heated lemon water is a great alternative. A warmer (or room temperature) drink will actually help keep your internal temperature at an optimal number. For longer runs when you need to drink water on the go, consider drinking it at room temperature. Just like you do in the warmer months, use your urine color (goal is pale and plentiful) as a hydration gauge.
Part 2….NUTRITION for running in chilly weather:
Cold weather affects your body’s metabolism. Specifically, your body uses up glycogen more quickly when running in the cold! Why?
- Shivering actually can use up glycogen stores 5-6 times more rapidly than normal.
- Your body secretes an increased level of epinephrine into the blood and this results in glycogen breakdown.
Now, does this mean that winter exercise burns more calories? Probably not- once you are running, you are probably generating enough heat that your body won’t be burning extra calories through shivering and the glycogen breakdown.
However, it’s a good reminder to maintain fuel for your run all year long with healthy food. It’s easy in the cold, winter (dark) months to grab ‘comfort’ foods over the harder to find fruits and vegetables.:
Tip #3 For Running in the Cold Weather: Minimize wind exposure as much as possible.
In the winter, the wind can be a runner’s worst enemy.
Even though it seems counterintuitive, run into the wind first. You will be thankful on the way back.
Another option, especially in strong winds for longer runs, is to have someone drive you out (against the wind) and you complete the run back. This isn’t taking the ‘easy’ way out – this can be just taking the smart route. It also commits you to the run in less than ideal conditions.
Finally, you may consider a route that is in the city protected by buildings, in the woods with the trees as wind-breakers, or just a neighborhood that has less wide-open exposure to wind.
Tip #4 for Winter Running: Take care of your skin.
Especially as you age, winter running can wreak havoc on your skin. Picture that Frosty look when you return from an icy cold run with your frozen eyelashes! Itchy, scratchy, super dry skin is common for winter runners. Lower humidity in the air can reduce the skin’s overall moisture level.
Lotion your face and hands (some recommend vaseline) and apply lip balm pre-run. Don’t forget to use sunscreen even in the winter (and supplement with vitamin D). We like the AHAVA hydration mask (pre-and post run).
For extra chilly days, use a balaclava to give your face extra warmth.
To help you remember, keep an extra bottle of lotion and lip balm handy in the car and at your desk. Don’t forget to take your vitamin D since you are not getting natural sunlight.
Tip #5 For Chilly Winter Runs: Cover your eyes.
Yep, cover your eyes. Just like your skin, your eyes take a beating in the harsh winter air.
Wear sunglasses or goggles (even on non-sunny days) to protect your eyes while running in the winter.
Your eyes still produce tears constantly in the winter, but the tears actually evaporate. Wind worsens this! Cold air holds less water than warm hair- this makes dry eyes pretty much inevitable.
You might notice red, itchy, stinging eyes when running the cold. Make sure to have eye drops handy and cover those eyes for chilly runs!
Tip #6 for winter running: Realize your stats may look a little different!
Why is it harder to run in the cold?
You actually have less strength and power in the cold environment. In fact, muscle contractions are less efficient and your muscles lack the normal amount of force. Warm up well!
Furthermore, your VO2max is actually affected- if the temp is under 10 degrees C, your VO2max drops. Your heart rate also trends upwards in the cold and you generally tire more easily.
This doesn’t mean you shouldn’t run in the cold! It just means you need to look less at the total distance or pace and run for time.
Tip #7 for running in the cold: Mindset Matters….
Visualize yourself somewhere warm.
Give yourself an extra reward or something to look forward to.
Just START! Listen to our interviews with real runners getting workouts in to stay motivated!
Tip #8 for winter running. Stay safe when running in the cold!
Keep your key somewhere warm (in a running belt or pocket)- don’t let your key fob battery die in the cold! This also goes for your phone.
Tell someone what route you are going and when you will be back.
If running in the dark, make sure to use reflective gear.
Tip #9: Use caution when snow is on the ground and you want to run!
Tip #10: Layer up for running in the cold weather!
Most runners know this, but layers work and are key to staying warm on the run.
Looking for more information on running? Check out:
Our Podcast with Interviews and Info all about running after the awesome age 40.
