Cold Weather Running Tips

I plan on running my sixth marathon in March. The finalists are Jerusalem (March 18th), Taipei (March 20th) and Bethlehem (April 1st). It’s time to start upping the my mileage and that means getting cold. Today, was my first truly cold run of the year. Temps were below 10F (-12C) and the wind was constant at 18 mph with very strong gusts. It was awful. There’s a blizzard bearing down on the east coast so let’s talk cold weather running.

1. Cold Shake Out Run – Don’t go out on your first cold weather day and run 18 miles. Take an easy 3-4 miles to test your gear and your body.
2. Don’t Double up on the Socks – It’s tempting to make your feet as warm as possible. Wearing socks that are too thick can make your shoes too small and can really hurt your feet (black toes, etc). Don’t Rambo your way through puddles or slush and keep your feet as dry as possible.
3. Wear as much Clothes as Possible – Lots of people aren’t sure what to wear when it’s cold outside. Start in tights and shorts, go buy some running pants if that’s not keeping you warm. Don’t wear tights, shorts and pants – that won’t be comfortable. On my chest I wear: tight under armor (full sleeved), a running tech shirt, a long sleeve (loose fit) under armor shirt and a running fleece. The goal is to get warm so wear everything you have on your first cold weather run and then scale back or buy more as needed.
4. Invest in Good Gloves – I can’t say this enough. My hands and face get absolutely freezing when I run. I wear a “nimble” pair of gloves on every run (North Face) and I like to throw a larger pair on top when it drops below 20F.
5. Reflect, Safety First – You should glow when you run in the winter. The days are short and the sun never reaches a high angle. Rush hour (morning and night) is also when the sun god unleashes his wrath on drivers. It’s very hard to see pedestrians at these times. Always yield and never assume the other person sees you.
6. Hide from the Wind – The wind is what makes cold weather unbearable. Run into it until you start breaking a sweat, then turn and run with it at your back. Repeat until you hit your mileage.
7. Motivation – The winter is when you have to dig deep. Spring races are around the corner and you don’t want to be riding the pine because you couldn’t handle a little cold weather. Make plans with your running buddies and stick to them. Register for a race ASAP. Make sure it’s somewhere fun (read: beach) and think about it every morning while you lace up.

Some runners also suggest heading south for a weekend of running. I’m guessing most people are too busy to do that. If you have the time, southern California and Florida can be a great escape. In 2015, I spent a week running on beaches/trails around LA and had an absolute blast. I’m pretty good at planning trips. Let me know if you want some help.