If you live in the upper Midwest, you’re probably experiencing the return of snow flurries and chilly weather. For most of my life, snow on the ground and 20℉ temps would have put an end to jogging outside for the foreseeable future. But last year, I did something revolutionary. I bundled up, slipped on some spikes, and braved the cold in pursuit of that sweet runner’s high—and I actually enjoyed myself!
Now I’m by no means an expert at running in cold weather, but I’ve learned a few things that could be helpful for someone who’s considering taking the plunge.
Dress Right
You don’t need to buy a ton of fancy new gear to be successful. Sure, a state-of-the-art technical jacket would be absolutely sick, but I’ve been doing fine with the cold-weather gear already sitting in my closet.
I usually wear a moisture-wicking baselayer (AKA no cotton), wind-resistant pants, a waterproof jacket, convertible gloves, and thick wool socks to keep out the wet snow. In a couple of weeks when the temps dip closer to 10℉, I’ll also add a neck gaiter/scarf to help warm the air I’m breathing.
The trick is to find the best combination of layers that will keep you warm and stave off the wind but won’t make you excessively sweat—this will actually make you lose heat faster. It might take you a few tries to get it right, but the winning combination is worth the effort.
One thing you should buy: spikes to slip over your shoes and help give you some more friction. I was gifted YakTrax for Christmas last year, and so far they work well for gripping the slippery bike trail pavement.
Warm Up, Slow Down
Running in the winter is not about going as fast as possible—actually, quite the opposite. Your body is working a lot harder just to stay warm and gasping for air in the cold will put unnecessary strain on your lungs. Plus, a slower pace will make it easier to pay attention to where you’re placing your next step. Doing a quick warm-up indoors before you start will also help prep your muscles and lungs for the cold.
^ What I’m trying to avoid—but also prepare for, because statistically it will happen sooner or later.
Don’t Push It, Watch the Weather
I’m all for wanting to challenge yourself, but let’s be real. This could get serious fast and it’s just not worth the risk. The fact you stepped foot outside at all—no matter if it was for five minutes or thirty—means you won in my eyes.
When it comes to the weather forecast, you and I might draw the line a little differently. For example, with the right waterproof outer layer, I don’t mind a little snow. But I avoid high winds, subzero temps, and blizzard conditions that greatly impact road visibility. Those are days better spent in the hot yoga studio. And of course, if the experts say it’s going to be dangerous to be outside, we should all listen to them.
Sadly… Don’t Bring Your Dog
I don’t know how many people this could apply to, but if you also like to bring your dog everywhere then you might also like to bring them running. During most of the year, it’s a great way to tire Cooper out and get my own exercise at the same time. But during the dead of winter, there are a lot more risks to consider. Black ice, paw-unfriendly road salt, and Cooper’s thinner fur type make it too risky to bring him along. He can definitely join on the cooldown walks, though!
Just Get Through the First Five Minutes
This could be the most important tip I have. For me, the first five minutes can be the hardest part of the run. I haven’t warmed up yet and all I can think about is the cold. But if you can endure those first terrible minutes and give your body a chance to build up its own heat, I promise that for the rest of the run, you’ll feel unstoppable.
So if you see me in Marquette, blasting Beyonce’s BREAK MY SOUL and fist-pumping my way down the bike path, please know I’m just doing what I can to get through the first five minutes.
Cold-weather running isn’t for everyone, but it’s truly helped me feel happier, sleep better, spend less time staring at screens, and fight off the S.A.D. during these months with minimal sunlight.