Living in St. Augustine, “freezing” is relative, but that damp, Florida chill is no joke. When the bed is warm and the air is biting, you need more than just willpower. Here are five ways to keep your training on track when the mercury drops.
The “Living Room” Launch
The hardest part of a cold run is the initial shock. To beat the “shiver factor,” get your heart rate up before you open the front door. Spend five minutes doing dynamic stretches, high knees, or jumping jacks in your living room. By the time you step outside, your blood is already pumping, and that first mile feels like a breeze instead of a battle.
Master the 20-Degree Rule
It’s tempting to bundle up like you’re heading to the Arctic, but overdressing actually makes you colder once you start sweating. The rule: dress like it’s 20 degrees warmer than the actual temperature. You should be slightly chilly at the start line. Once you hit your stride, your body heat will bridge the gap and keep you in the “goldilocks zone” of “juuuuuuust right.”
Chase the Sunlight
In the summer, we run at dawn to beat the heat. In the winter? If your schedule allows, pivot to a lunchtime or late-afternoon run. Not only is the temperature slightly higher, but the vitamin D from the sun is a massive mood booster. If you have to run in the dark, treat yourself to a new high-vis light or a bright beanie to make the “night shift” feel more like an adventure.
Leverage a “Frozen” Accountability Pal
It’s much harder to hit snooze when you know your running buddy is waiting for you. Whether you are out for a training run or lining up for a race, having someone else depending on you makes the cold feel like a shared mission rather than a solo chore.
Create a “Cozy” Incentive
Give your brain something to look forward to that has nothing to do with the miles. Maybe it’s a specific “post-cold-run” coffee order, a steaming hot shower, or 15 minutes of guilt-free reading by the fire. By pairing a difficult task (the cold run) with an immediate, cozy reward, you create a positive loop that makes lacing up those shoes a lot more tempting.
The cold doesn’t have to mean the end of your training streak. It’s just a different kind of challenge. By adjusting your strategy, your gear, and your mindset, you can turn those frosty mornings into some of your most rewarding runs of the year. So warm up inside, grab a buddy, and get out there. That post-run coffee is going to taste twice as good.
Join us next week —> 5 Healthy Comfort Foods To Fuel Winter Miles
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