Running Safely in Cold Weather

In January 1982 the weather in Illinois reached 23 degree below zero. With the wind chill it felt like 81 degrees below zero. Being young, I was determined not to let the cold weather stop me from going out for a run.

I made it half a mile before my eyelids froze shut. "Okay," I admitted. "Maybe running in weather this cold is not such a good idea."

But that was the only time I've been defeated while trying to run in cold weather.

I did run in weather so cold during college that I lost my voice. My running partner fell down on the road laughing when he asked me a question and all I could give him was a burry rasp. Apparently my larynx got too cold to function.

The worst part of cold weather running is protecting your most sensitive body parts. One of my college teammates resorted to running six miles with his hand stuffed down the front of his pants to hold his manhood so he would not get a frostbitten penis. He learned not to forget to wear his nylon shorts.

And that's the secret of winter running. Knowing what equipment you need and when to use it.

Fortunately we run in an era when cold weather running should really be no big deal. All we had to wear on our heads in the freezing late 1970s and early 1980s were bulky cotton, wool and polyester mix hats that barely fit under a hood. Our cotton sweatshirts often soaked clear through with sweat because the nylon jackets we wore had zero breathability. Sure, they kept the wind out. But they also kept the body heat and moisture in. Not the ideal combination.

You do not necessarily need high tech gear to run in the cold, but the rules for cold weather running are basic. Owning a few simple items will get you through even the coldest conditions.

First, it is ideal to wear something next to your skin that lets moisture through. On your legs, stretch running tights are ideal. In temperatures from 20 to 40 degrees wear you can wear the tights alone. When the temps dip below 20 or reach zero, it is best to put on a second layer such as a nylon or Gore-Tex wind pant. You can usually tell right away if you need an extra layer by running down to the end of the block to test the wind conditions. If your thighs are uncomfortably cold or your crotch is suffering from the wind, it is far better to layer up below. Always wear a nylon protective short or else two layers of tights and a wind pant to prevent extreme cold from affecting your genitals. Even if you don't get frostbite, numbing cold weather can be extremely distracting and painful to the private parts.

I personally have never liked the look of shorts worn over running tights of any kind. If you insist on running in that getup, may I suggest you run at night. It has never been a good look. Sorry, too clownish.

On to the gloves and mittens. I've adapted a variety of Columbia fleece gloves to the purpose of running. They tend to be warm yet breathable. If the weather is too cold for fingered gloves, I break out a pair of mittens. I prefer gloves that are thin enough to peel off once the run gets going. Even in 10 degree weather your hands can easily become overheated. Then I like to carry my gloves or stuff them in pockets until I get back home.

If you do not have running shoes designed for snowy, wet conditions or extreme cold, count on wearing two pairs of socks in temperatures below 10 degrees. Stiff, cold feet can result in altered running form and lead to injury.

If you are a diehard that runs even in slush and rain, there are trail running shoes that work great in these conditions. For several years that's all I wore, but some trail shoes tend to have harder soles that are not as good at absorbing road shock. Many trail shoes use Gore Tex or other waterproof materials to protect your feet from getting soaked. If you hate wet, cold feet, that's the way to go.

Above the waist it generally works best to wear 3 layers of clothing. It's a great investment to own a long sleeve polypropylene shirt for running. They last forever and wick the sweat off your skin. If you don't want to spend the money, a long sleeve cotton shirt works fine if you aren't running more than an hour. You simply don't want to risk soaking through the shirt and get caught in cold, windy conditions that can lead to hypothermia. I made that mistake a few times when high tech equipment was not available. It can be a long, difficult run if you get chilled and exhausted.

Over the long sleeve shirt a fleece zip top works great. You can get a decent fleece top for as little as $10 at Old Navy. Or, you can throw on a good old hoodie sweatshirt. The hood works great in a pinch when the wind kicks up. LL Bean also sells a series of affordable, warm fleece tops that are good for outdoor activities. You can pop for a true runner's layering garment with New Balance and be guaranteed of a product that will last forever. I have New Balance gear that is 15 years old and still wears like new.

Finally, it really helps to have some sort of nylon wind shell. I purchased my New Balance wind shell for 50% off on one of the sale racks at one of those big sports retailing stores. That's a great place to find deals on running wear. You may not be the height of fashion or own this year's hot model, but who cares? My nylon shell is not stiff, being made from an almost silky nylon that keeps the wind out. It is not rainproof. I used to own a very sweet Gore Tex rain top and bottom. I could run through a hurricane in that suit and keep dry. By the time it finally wore out after 10 years I could not justify plunking down $150 for new one since my running these days is only 15-25 miles per week. At that rate I can be more choosey about the conditions in which I run.

Up on the noggin you need one or two good running hats. I like the thin fleece kind. My current toque is a Columbia I picked up at Carson's for about $14. I also own a balaclava that covers my face and chin when the weather dips below zero. I wear that and pull my hood up if the wind is really cold.

Before cold weather running it is best to do a series of warmup exercises inside. These should consist of a series of lunges forward and sideways (10 each) followed by one-legged standing crouches. This warms up the quadriceps and gets my legs ready for icy conditions. I also do one-legged toe touches to stretch out the hamstrings. Bend forward and lift one leg parallel to the ground behind you. Touch your toes and hold it.

These simple preparations and the right clothes can make cold weather running enjoyable, healthful and tolerable. Just don't try to talk when it gets to 10 below zero. Your voice box may not work.