Though it’s tempting to hang up your shoes for the winter and wait for spring, don’t underestimate the benefits of running in the cold.

Cold weather jumpstarts a runner’s metabolism by preventing the body from preserving fat stores. That means it’s easier to burn calories and get rid of fat. Simply put, running in the cold is a great way to fight winter weight gain.

It also helps runners impacted by seasonal affective disorder (SAD). Endorphins released in exercise increase positive moods and decrease depression symptoms. Plus, running outdoors helps increase energy and motivates runners to repeat workouts.

Most importantly, cold weather is the ideal running condition. It puts less stress on the body, making it easier to run and allowing for greater efficiency. That’s why the ideal temperature for marathoners is 45 degrees.

While it creates perfect conditions, going on a winter run must be done safely to avoid common injuries. Before making a winter running plan, consider these tips.

Winter Outdoor Running Tips

1. Dress for the Weather

Knowing how to dress correctly for running in the winter is simpler than one might imagine and doesn’t involve bulky layers. 

A few key things to remember:

Dress like it’s up to 20 degrees warmer than it is.

Choose clothes suitable for temperatures 10 to 20 degrees above the current conditions. Doing so might seem counterintuitive, but remember that the body begins to warm the second it moves. Too many layers of warmth make for sweat, which could lead to a chill post-run.

Outfits should have three layers: synthetic base, insulated middle, and weatherproof top layer. 

A proper synthetic base layer consists of technical fabrics to regulate body temperature. It extends down to the feet, which should be encased in wool or technical fabric to avoid moisture and trap warmth. It’s easy to skip a base layer, but it’s important not to. They’re just as effective as bulky jackets but far less cumbersome.

In addition, don’t forget a weatherproof jacket such as a windbreaker or raincoat to keep the elements at bay.

Protect your extremities.

Winter runs come with an increased risk of damage to extremities. This could be as minor as dry skin or as serious as hypothermia.

Avoid these risks by wearing a moisture-wicking hat, running gloves, and a face mask. Skin balm is a great way to keep skin healthy and prevent frostbite.

Still not sure what to wear for today’s run? Runner’s World recommends the following:

• 0-9 degrees: 2 shirts, tights, windbreaker jacket/pants, mittens, hat, ski mask
• 10-19 degrees: 2 shirts, tights, gloves, hat, windbreaker jacket/pants
• 20-29 degrees: 2 shirts, tights, gloves, hat
• 30-39 degrees: long-sleeve technical fabric shirt, shorts or tights, gloves, hat
• 40-49 degrees: long-sleeve technical shirt, shorts or tights (gloves and hat optional)

Prepare for visibility.

Eye protection matters as much in the winter as in the summer, which means you need the right pair of sunglasses to avoid eye injuries and accidents. 

If you’ve ever driven in the winter, you’d know that the winter sun makes it harder to see hazards, cars, or other people. And don’t forget that the blankets of snow sometimes cause blinding reflections.

When choosing a new pair of sunglasses, opt for polarized and mirrored lenses, which reduce glare and help prevent snow blindness.

Know your footwear.

You might have your favorite running shoes, but if there’s snow and ice on the ground, you might need to opt for something more seasonal. Unlike traditional running shoes, footwear made for winter features enhanced grip and weatherized protection.

Weatherized protection includes anything from extra waterproofing to different materials to warm your feet. Runner’s World recommends looking “for uppers with thick mesh, overlays at the front of the toe box, and lots of padding around the ankle and the interior.” 

Traction becomes even more critical because of the increased risk of slipping in the winter. Running shoes with full rubber outsoles are durable and provide plenty of extra grip on surfaces to prevent falls.

If there’s ice, purchase a pair of running shoes with ice spikes to ensure you don’t lose your footing the next time you go outside.

2. Don’t Skip Your Warm-Up or Cooldown

Skipping a warm-up or cooldown is often tempting, but it’s important to do so when running outside in the cold.

Warming up properly for a run helps to loosen the body and avoid potential injuries.

We recommend working through a variety of dynamic warm-up stretches and movements. Pick a set of five to six exercises, such as lunges and jumping jacks, for about 30 seconds each. Once the warm-up is complete, the heart rate should be elevated, and the skin should feel warm.

Cooling down after jogging in the cold will help to relax muscles, lower heart rate, and alleviate future muscle soreness. Simply put, runners who cool down feel better.

There are three important elements of a cooldown:

• Changing clothes immediately after the run to avoid chills and regulate body temperature. 
• Replace the used running hat with a fresh, warm one. 
• Consume a hot drink or soup to raise body temperature.

3. Plan Your Run Carefully

Take some time to sit and plan each run. 

Plan a route that won’t take longer than 60 minutes. Even in ideal conditions, longer runs increase the risk of compromising the immune system.

Once active, runners should stay within their aerobic zone (typically 40-70% of their maximum heart rate). It will feel slow for some runners but decreases bodily stress while conditioning and maintaining the muscles.

Determining the aerobic zone can quickly be done per the CDC’s guidelines. First, calculate the maximum heart rate by subtracting the runner’s age from 220. Then, multiply that number by the target number within the aerobic zone.

For instance, A 35-year-old runner wants to maintain an aerobic zone of 50% of their maximum heart rate. Their maximum heart rate comes to 185 bpm after subtracting 35 from 220. To stay within a 50% zone, they should aim for 92.5 bpm (.5 x 185). 

The finish should be fast. Minimize the distance from the end of a run to a warm place to avoid falling body temperatures. If a run occurs in a neighborhood, finish at the end of the driveway. Likewise, if a run takes place in public, finish as closely as possible to a mode of transportation.

Lastly, hydrate before, during, and after a run. In dry winter air, the body actively works to keep itself warm. A good rule of thumb is to drink half the body weight in ounces daily. For example, runners weighing 150 pounds should aim for 75 ounces of water.

4. Modify Your Run

Not only do you need to be aware of your body, but you must also be tuned to the weather conditions. The same strides you take while running on dry pavement have the potential to be more dangerous when on slippery footing. Knowing the type of conditions you will run into helps, but knowing when you change things up is just as important.

Cold temperatures restrict blood flow, sometimes leading to muscle cramps and tightness. Don’t worry if everything feels a bit off at the beginning of your run; take your time and do not force your pace. Doing so allows you to ramp up your body temperature and loosen your muscles gently; otherwise, you risk a strain, pull, or even more severe muscle injury.

More than anything, plan for safety rather than speed. Conditions change instantly, and one path might be clear only to end up an icy mess a few feet later. Don’t worry about beating personal bests; the harder you push, the more likely you are to hurt yourself.

How to Avoid Injuries When Running in the Cold

It’s just as easy to sustain an injury during winter as it is in spring or summer. These could stem from increased mileage, old or improper gear, and treacherous terrains like snow and ice.

The most common running injuries include plantar fasciitis, shin splints, and Achilles tendinitis.

While most running injuries can be helped with ice, stretching, and rest, some call for more extreme measures, such as knee surgery if runners don’t listen to their bodies. Don’t hesitate to slow down or stop at any sign of swelling or sharp pain.

Here are some tips to stay injury-free for great runs:

• Drink water
• Get a full night’s sleep
• Warm up and cool down
• Use ice on inflamed areas
• Plan to increase mileage gradually

Running in the winter is great for runners of all kinds, including beginners. Remember to stay safe and healthy, warm up consistently, upgrade your gear, and listen to your body.

Is Pain Keeping You from Running? Call CORE Orthopedics Today.

Are you ready to head out for a winter run but hesitating because of knee or hip pain? Don’t push yourself and speak to an orthopedic professional because you hurt yourself more. 

The trained surgeons and doctors at CORE Orthopedics provide everything you need to run pain-free, including non-invasive pain management and same-day knee and hip surgery. 

Live the pain-free life you deserve and contact CORE Orthopedics today.