We’re almost to Groundhog Day and haven’t had any measurable snow this winter. Don’t worry; with all the TV lights, Punxsutawney Phil will surely see his shadow. So, winter will be here until mid-March.
It may be a little late for cold-weather running tips. So you may need to file this until next November.
Become a weather expert: Two good apps for weather conditions are weather.com and Wunderground. Both contain current and forecasted radar maps and hourly forecasts.
By looking at predicted temperatures, wind direction, and precipitation, you can determine appropriate run routes and apparel.
Don’t depend on radio and TV forecasters. Sometimes their data is delayed or not location specific.
When looking at the data, you want to see the difference between your projected run start and finish times. A simple 30-minute workout is easier to prepare for than a 3-hour long run.
When to run: Most of us are not fortunate enough to run when we want. Family and work conflicts only allow us to run at specific times. Many publications recommend running in the middle of the day when temperatures are warmest. For many, midday running is not practical.
I’m privileged enough to plan my day around workouts. Still, I prefer to run in the morning, sometimes finishing close to noon to take advantage of warmer temperatures.
Typically, winds are lighter and humidity higher earlier in the day.
If you are training for a specific race, the best time to run key workouts is the start time of that race. Key workouts are long runs and speed work. By running at the race start time, you feel the weather experience of that time.
Where to run: On windy days, you want to run your first half heading into the wind. You won’t feel discomfort with the tailwind on the return.
On a 6-mile run with the wind to your back, you will sweat some in the first 3 miles. Turning around, the wind on your face mixed with sweat will chill you, numb your fingers and discourage your spirit.
Runs before sunrise or after dusk should be on less traveled roads. You’ll see many drivers with frosted windows on those early morning runs. With the sun lower in the sky, be aware that drivers looking toward the sun will have reduced vision. No matter what you are wearing, don’t expect drivers will see you.
What to wear: From experience, I know what to wear depending on the weather conditions. What I wear is good for me. Your comfort may vary, and what you wear will differ, too.
What should not vary is what you wear when running in the dark. Most shoes, jackets, and tights have reflective strips. Investment in a reflective belt, reflective vest, and headlamp will make your runs safer. You don’t need a rear red blinking light as you should be running facing traffic.
As for clothing, as the wind chill temperature decreases, the number and thickness of layers increase. Record the wind chill, wind speed, and actual temperature in your running log. Write down what you wore and how you felt. Your tolerance for the cold may vary.
As for tops, my layers from warmest to coldest temperatures are:
- Singlet
- Short sleeve shirt
- Long sleeve shirt
- Singlet over a long sleeve shirt
- Short sleeve shirt over a long sleeve shirt
- Thin overshirt over a long sleeve shirt
- Thicker overshirt over a long sleeve shirt
- Gore-Tex jacket over a singlet over a long sleeve shirt
- I’ve taken a Gore-Tex jacket over a thicker overshirt over a singlet over a long sleeve shirt down to -40F wind chill. Being young had its advantages.
All of my layers are wicking fabrics. Cotton is not my friend. You may prefer compression sleeves in place of a long sleeve shirt.
I usually wear tops that match the weather conditions from the beginning of my run. In case I bonk, I’ll tie another top around my waist as I stumble my way to safety.
As for bottoms, my choices from warmest to coldest temperatures are:
- Shorts – either ½ splits or compression shorts or both
- Thin tights
- Thicker tights over compression shorts
- Thicker tights over compression shorts with a thick neck gaiter in the front waistband (that’s one frostbite you want to avoid)
All materials should be wicking fabrics.
I don’t own a pair of thin tights and will run in shorts down to wind chills above freezing.
You may need to move your temperature break points when rain is involved. I won’t wear a rain jacket. They usually don’t wick, and my overshirt provides an extra layer. Running in the rain is no different than taking a shower.
Most of your body heat leaves through the top of your head. Leaving it covered will help retain heat.
Since I have a shortage of hair, I need to wear a hat to avoid sunburn and heat loss and for comfort.
My two options are a ball cap and a wicking knit beanie. The ball cap will keep rain and sun out of my eyes. I will only run in a knit hat when temperatures are below 40F.
A neck gaiter (buff) can be pulled up over your ears and keep them and your neck warm. I’m a wimp and wear a gaiter over my ears for temperatures under 50F.
Warm hands make pleasant runs. I have mild Raynaud syndrome. So, I cover my hand under 55F. Too many bouts of mild frostbite will lead to Raynaud.
Knit gloves that wick are warmer than flat materials, like Dri-Fit. For temperatures under 25F, Gore-Tex mitten shells over knit gloves work well.
What footwear: I use double-layer Coolmax socks and do not have any issues with cold toes. My feet are constantly moving and are out of the direct wind. You should not need to do anything special.
I’ll use my regular training shoes in dry conditions and give them a day off after use.
You’ll want to use your old shoes and avoid puddles in wet conditions. They’ll still get wet, so dry them at room temperature between uses.
In snow, I’ll use either trail shoes or a pair of old shoes and try to avoid slush.
On ice, trail shoes work. A pair of Yak-Traks add-on cleats can be used for days with lots of ice. However, they will wear down on pavement and not help in snow. Also, they may change your footstrike and pronation. If you are running on an icy trail, track spikes may help.
I own a never used pair of Yak-Traks. I bought them after the 2021 Dahlgren Trail Half.
Other considerations:
In cold weather, sometimes noses run more than feet. Disgustingly, farmer blows and snot rockets are the best workaround. Be aware of the people running behind you.
My routine is to wipe my nose with my right sleeve or glove. If I need to wipe my eyes, I use my left glove.
Along with snot rockets, make sure not to spit into the wind or tug on superman’s cape.
Cold weather does not mean that you are not sweating. Use the same hydration routines as on warm days.
On those snowy days running on a trail, if you forget to carry water, avoid the yellow snow.
Don’t depend on hand or toe warmers. They tend to overheat an extremity. However, carrying a packet in your pocket is good practice in case of bonking.
From my Eagle Scout days, “be prepared.” Make sure you have enough with you to get back to safety. My route won’t take me more than a 30-minute walk from home on extreme days.