10 Tips To Stay Warm During Cold Winter Runs

Running in cold weather is both fun and a great challenge. With open roads, empty trails, and fresh, crisp air, winter runs are a great way to stay on top of fitness goals and training. Braving the elements is possible, but failing to prepare can make the experience uncomfortable or even dangerous.

Some struggle with consistency when it comes to running in the winter because of the cold. Despite the temptation to stay bundled under the warm covers, running in the winter isn’t so bad for those who dislike the cold with the right strategies.

Here are some essential tips to help you stay warm and safe during your cold-weather runs.

 1. Dress in Layers

One of the most effective ways to stay warm during a cold run is layering. This is a must for safely exercising outdoors, especially when running more than a mile. Dressing in layers allows you to adjust your clothing based on your body temperature and weather conditions. Follow the following tips to dressing in layers:

• Base Layer: Choose a moisture-wicking fabric, like polyester or merino wool, to keep sweat off your skin. Avoid cotton, as it retains moisture, which can leave you feeling cold.
• Middle Layer: This layer provides insulation. Fleece or synthetic materials are excellent choices for maintaining warmth.
• Outer Layer: Go for a windproof and water-resistant jacket to protect against wind chill and precipitation. Lightweight, breathable options prevent overheating.

The idea is to keep your core warm while being able to take off layers if you start to get too toasty.

2. Cover Extremities

Your extremities—fingers, toes, ears, and nose—are the most vulnerable to cold because blood flow prioritizes your core in colder temperatures. It’s important to protect them to prevent frostbite and even lower your body’s temperatures. Here’s how to protect them:

• Head and Ears: Always wear a thermal beanie or headband to retain heat in the cold. For extremely cold days, put on a neck gaiter to shield your face and neck.
• Hands: Running gloves or mittens is a must. Mittens keep fingers together, providing better warmth than gloves in frigid conditions.
• Feet: Wear moisture-wicking socks made from wool or synthetic materials. Merino wool is a great choice in the winter. If temperatures drop significantly, consider layering thinner socks underneath thicker ones or using heated insoles.

3. Warm Up Indoors

Muscles tense and become stiff in the cold. For this reason, start with an indoor warm-up including light dynamic stretches or exercises like jumping jacks, lunges, or squats. This pre-run routine raises your core temperature and helps your muscles loosen, making the initial cold less of a shock.

4. Keep Moving

It’s okay to take walking breaks or pause to drink water or to catch your breath. But stopping for too long during a cold run can quickly lead to your body temperature dropping. Try to maintain steady movement, and if you need to take breaks, make them brief. Walking briskly rather than standing still will help retain warmth without cooling down too fast.

5. Protect Your Lungs

Cold air can irritate your respiratory system, especially when breathing heavily. To prevent this, cover your mouth with a scarf or gaiter. This creates a buffer that warms and humidifies the air before it reaches your lungs, reducing discomfort and the risk of respiratory irritation. This is important for those with breathing conditions like asthma that might be triggered by the cold air.

6. Stay Dry To Stay Warm

It’s hard to not work up a sweat when running. But staying dry is crucial for keeping warm. Wet clothing from sweat increases heat loss, so wear moisture-wicking fabrics and avoid overdressing. If you find yourself getting too warm, unzip your jacket or shed a layer to regulate your body temperature. Feeling cold and clammy when running in the winter can lead to catching a cold.

7. Use Heat Warmers

On those very cold days stick portable heat warmers in your pocket to provide extra warmth. These last for a few hours and are great to hold in your hands to get the fingers warm when wearing gloves isn’t enough.

8. Cool Down Properly

After your run, take a few minutes to walk to lower your heart rate. But then move the rest of the cool down indoors with light static stretching. Do this inside to prevent feeling cold.

 9. Change Quickly Post-Run

Don’t stay in your sweaty clothes for long. Changing into warm, dry clothing prevents your body temperature from dropping too quickly and reduces the risk of hypothermia.

10. Take A Warm Shower

Once you return from the run, take a warm shower and then change into your warm, dry clothes.