There’s running- and then there’s winter running. A little cold weather shouldn’t keep anyone inside, but winter can present some extra challenges for runners. Whether you’re trying to get that spring break bod, stay in shape, or you just love running, you can’t always wait until spring to get outside. What’s a girl to do? Throw on your running shoes, grab an extra jacket, and hit the pavement.
1. Bundle Up, But Not Too Much
With the drop in temperatures, it’s pretty obvious that you need to put on some extra layers, but sometimes it’s hard to tell how much is too much. As a general rule, I add 20 degrees Fahrenheit to the current temperature and dress as if I weren’t running in that temperature. For example, if it’s 15 degrees Fahrenheit, I would dress how I would in 35 degree weather. You should feel slightly chilly when you step outside, but not freezing. Also try to wear leggings or a jacket with pockets in case you need to take off your gloves or hat mid-run. You’d be surprised how quickly you warm up once you get moving.
2. Cold Weather Gear is a Lifesaver
Let’s just say they make cold weather gear for a reason. A lot of companies sell spandex, long sleeve quarter zip jackets, and leggings at relatively low prices. These clothes are created to keep you warm, while also wicking away sweat and allowing you to move. The days are shorter, so try to aim for bright colors. If you use your phone while running, I would highly recommend purchasing touchscreen gloves. They allow you to use your phone without having to take off your gloves and leaving your hands prone to the winter air. Also make sure your running shoes still have some good tread on them. It’ll help you keep your balance on slippery spots.
3. Make Sure Someone Knows Where You Are
We’re all familiar with the dangers of running by yourself, but winter conditions, such as icy sidewalks, slippery roads, and longer nights force you to take extra precautions. This can be as simple as letting your roommate know as you’re heading out the door or texting a friend that you’re going for a run. Make sure you bring a fully-charged phone and put it in a spot where it will stay warm and won’t die. If an emergency happens and you find yourself lost, injured, or in an uncomfortable situation, you’ll be happy you can call someone or use your GPS.
I would highly recommend downloading a free app called Gympse. This is the one app every runner should have. The app allows you to send your location via text to a friend (or friends) and allows that person to know exactly where you are. You set the time limit, so after that specified time, the person you share your location with cannot know your location. If you’re having a good day and want to run an extra mile, you can change always the time after you’ve shared your location. It’s a huge peace of mind knowing that a loved one always knows your location when you’re out by yourself.
4. Be Prepared to Change Your Route
Sometimes it takes a few days for the plows to get to certain roads. Other times, you find that the sidewalk has transformed into an ice rink overnight. You may need to change your route and avoid certain areas. A good rule of thumb is to stick to busy streets and sidewalks around campus. These often receive the most foot traffic and are usually shoveled and salted. If you need to run in the street, remember to run in the opposite direction of cars (a.k.a. the left side of the road) so you always know what’s coming down the road.
5. Take Some Time to Enjoy the Scenery
Chances are that in winter weather, you may not be getting your best times while running. Rather than focusing on the clock, slow down and enjoy the scenery. Take some time to appreciate your surroundings and really enjoy the run.
6. If Conditions are Bad, It Might Be Best to Stay Indoors
Winter running is going to be cold, but there is a line where it is dangerous. Always check the weather before you leave. If there are any winter weather advisories or dangerously cold weather, it may be best to stay indoors (or just find a really good friend).
Winter running definitely isn’t for the faint of heart, but if you’re up for the challenge, go for it! It’s not as bad as it sounds and it’s a great opportunity to get outside in the winter.