Gearing Up for the Weather: Tips on Running in Cold Weather

Just because the temperature drops doesn't mean you have to be stuck inside running on a treadmill all winter.

With the right gear and a little preparation, winter running is no big deal. Plus, nothing will make you feel more confident or fit than knowing that you just braved the same nasty weather that's keeping everyone else you know inside watching TV.

Suit Up

First things first: Dress for the weather. If you've got the right clothes, the cold won't touch you, and you'll be cruising through snowy roads like a plow. Dr. Bob Wilder, team physician for the University of Virginia's track and field teams, suggests dressing in layers. The layer closest to the skin should be designed to wick away sweat, while the outer layer should protect you from wind and water. Avoid cotton, which traps sweat and will make you colder. Layers are great because you can take them off as you warm up, then pile them back on when you finish and the cold starts to set in again.

Also, be sure to wear a hat and gloves as you'll regret forgetting these essentials when you're several miles from home and your sleeves are pulled down over your hands. Lightweight running gloves will wick away sweat while keeping your hands warm and dry.

As a cold-weather runner, you can be at risk for frostbite or hypothermia as your body attempts to keep its core warm. If you start to feel disoriented or excessively tired, seek shelter right away. Wilder also recommends that you stay hydrated and fueled. Even though it's cold, your body will still sweat, and the more energy you have, the easier it will be for your body to stay warm.

If you find yourself dreading those first few minutes on your cold-weather run, make a date with a buddy and run together. It's a lot easier to grumble about slushy sidewalks when there's someone beside you.

Up in Fairbanks, Alaska, for example, runners don't let even 50-below temps slow them down. The local running club's Fahrenheit Be Darned training runs go on no matter the temperature or the conditions all winter long and regularly attract a dozen or so runners who like a little camaraderie to go with their ice and snow.

Cold-weather running isn't the best time to try for any personal records. Relax the pace to avoid slipping on snow or ice, and remember that your muscles will need extra time to get warm.

Besides, just getting outside and exercising when the weather turns wintry is an accomplishment. Most people dread the thought of running just from the house to the car when it's cold out. So, after you notch a couple cold-weather miles, be sure to congratulate yourself.