Fall running absolutely has its magic, but as the days get shorter and the temperatures drop, it’s time to adjust. For runners who don’t live in Florida (where we can still be sweating in November), the transition from fall to winter can be handled smoothly with just a little prep. Here’s how to keep those miles rolling when the weather turns frosty!
Choose Your Layers Wisely
Cold-weather running is all about the right layers, not the most layers. Start with a moisture-wicking base, add an insulating mid-layer, and top it all off with something wind or water resistant. Don’t forget a gaiter, gloves, and a hat: keep all your body heat locked in! Just a reminder: dress like it’s 10-15 degrees warmer than it is. You’ll heat up quickly once you get moving.
Warm Up Before You Head Out
Your muscles need a little extra TLC before stepping out into the cold. A few minutes of dynamic stretches can make a huge difference in your performance, and could be useful in preventing injuries down the line.
Let There Be Light!
With shorter days, visibility matters. Reflective gear, head lamps, and lighted vests are your new best friends. If you can’t stick to daylight hours, choose well-lit routes and make sure you are visible to everyone for your own safety.
Don’t Forget To Hydrate
Even when it’s cold, you’re still sweating under all those layers. Keep drinking water or electrolytes, before and after your run. Save the hot cocoa and warm tea for afterwards. it will be a nice reward for a chilly job well done.
Watch Your Step
Freezing temperatures mean icy roads and slippery streets. Mind your footing, or use removeable snow cleats like Yaktrakz to help you stay upright on your runs.
Prioritize Your Recovery
Between the cold and the holiday chaos, your body will appreciate the extra care and consideration. Stretch indoors, take a warm bath, and continue rolling and massaging your muscles to keep them healthy and limber, no matter the season.
Meanwhile, In Florida…
For those of us who live in the Sunshine State where we very rarely get snow, winter running looks a lot like “less hot and humid running.” It does get chilly though, so be mindful of layering, and don’t forget your hydration and recovery!
How do you prepare for winter running?
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