[Index]  [Key Topics]  [Site Search]   

	Cold Conditions

See the Index for more topics, information, hints and tips.

A couple of years ago I would never go outside to run below about 60 degrees. Now my favorite temperature is between 50 and 55. Your body doesn’t have to work as hard to cool itself so you can put a lot more energy into running. You should find that you are much faster in cooler weather.

I use Weather Underground to check the local conditions during your run. They provide a nice graph of conditions for the coming week that is really handy for planning ahead. Check the conditions both at the start and end of your run.  Clear spring days can sometimes have wild temperature swings in both the morning and evening if you are out for an hour or two or more. A sudden storm or a front moving through can have significant winds and dramatic temperature drops.

I describe the process I use here: What Should I Wear?

Running in cold is easier than in heat ... to a point. Dress in layers so if you get too warm you can take a layer off (see Storage). Runner’s World has a good webpage What to Wear that is very handy at least as a starting point for what to wear in specific conditions. I’ve found it to be pretty accurate for me.

You want to pay special attention to weather conditions on your long runs and races when you will be out for an extended period of time because conditions can change. I frequently run around a lake and it always seems like the far side of the lake is colder than the near side. In races, you are putting out a lot more effort and generating a lot more heat so you’ll need fewer layers.

You may want to invest in a good jacket. Get a good rain coat. It can serve both purposes. Get one without a liner and use layers of technical shirts underneath it as you need. See Gear for more information.

While you are waiting for the race to start you will probably get cold. You can either use a plastic bag coat or use an old shirt or jacket. After you have warmed up, you can toss it aside. Most large races collect discarded clothes and donate them to a good cause.

A hat is your best bet for holding in body heat or at least use an ear band. Tights and long sleeves, a jacket that is windproof all can make you much warmer.

And don't forget about gloves. They really make a difference for me. I hate running with cold hands. After a long sleeve shirt, gloves are the second piece of cold weather gear that I use. If you are wearing long sleeves, you can pull your hands inside the sleeve and hold them in a fist for a little protection. You can use thin garden gloves which are widely available and pretty cheap. I also have thin windproof shell mittens. These are nice because when your fingers are together they stay warmer. Sometimes I'll pull my thumb in and wrap my fingers around it to keep them all warmer. When it is really cold, I wear both. A hat is the third piece of clothing that I'll wear.

One piece of gear that I really like is a neck gaiter. A scarf serves about the same purpose. I like to wear a neck gaiter when temperatures are below 40 degrees. If I get a little cold I can pull it up over my nose and mouth for a few minutes. I wear glasses and they do tend to fog up when I do this. But it also makes breathing easier because you are breathing in air that is a little warmer and more humid. A popular brand is Polar Buffwear. Check out their Ways to Wear videos that show how versatile they are. I don't own one yet, but it's on my Christmas list!

Sleeves for your calves and arms are handy to have. They are easy to put on or take off depending on the conditions. Arm sleeves are really handy for races. They'll keep you warm before the race and you can take them off on the go after you've warmed up. Black or dark colored ones absorb more heat from the sun.

When you are picking out your cold weather gear, consider the colors. I keep a gallon plastic bag in my running bag with my cold weather gear (calf sleeves, arm sleeves, hat, neck buff, gloves, …). It might be helpful to get some different colors or in some way differentiate between these items. If you have black arm and calf sleeves, you might pick up the wrong one by mistake if you are in a hurry. Having them different colors will help you avoid those costly mistakes.

If you are running for an extended period of time or under varying conditions, you can wear a short sleeve shirt under a long sleeve shirt. Then if you get too warm, you can easily take off the long sleeve shirt.

Many people seem to be allergic to cold weather. Noses are running everywhere, some even faster than their owners! Leaking noses are a problem while running. Some people prefer to take along tissues, handkerchief, some just use their sleeves, and others use the infamous snot rocket. Tissues get messy if they get at all wet from sweat or whatever. My method involves using a wrist sweat band. I usually keep it around the fingers of one hand, but you could also put it on your wrist. But with long sleeves, gloves, and GPS watch, my wrist gets pretty busy, so I prefer to keep in around my fingers. Rotate it as necessary.

When my nose runs, the area around my nose and upper lip tend to get raw and chapped. Try applying some Gold Bond Ultimate Healing Lotion™ to that area before you start. It's a bit "greasier" but holds up well. They claim that it holds up to hand washing and in my experience it does.

Put on lip gloss before your run to keep your lips moist. If you are going to be out during the day for an hour or more consider wearing sunscreen. You can still get a sunburn even in the winter.

As soon as you stop running you will start to get cold. That’s why it’s important to take along some extra gear – hat or jacket. You never know when you might turn an ankle or get bad cramps or get lost … This isn’t as serious of a problem on roads or places with a high volume of users. But if you are running on trails far away from civilization, you need to be able to take care of yourself just in case. You might want to carry an Emergency bag to use as a coat in case conditions change or you or someone else gets too cold. Also consider taking along an emergency bivy sack. They are like very small and lightweight sleeping bags.

With shorter days, you may find yourself running at dawn, dusk, or at night. Wear light colored clothes with reflective patches. Wear a blinking red or orange light on your back side. Take some kind of flashlight at least 70 lumens or brighter. You might be able to get by with dimmer, but this lets you see 10-20 feet for obstacles like sticks, pot holes, and rocks. See Gear for more information.

Take along a set of dry clothes to change into after your run and a plastic bag to hold your wet clothes.

It's a good idea to put your name in smaller items like gloves, hats, and arm sleeves. It's easy for them to work out of a pocket on a long run.

When I run in the cold I seem to have a tendency to stiffen my knees. I don't know if that's because of the cold or because I'm wearing tights. Periodically, I have to think about lifting my knees higher. But be sure to occasionally check your Running Form.

Also since the humidity is frequently dryer, be sure you stay hydrated. If you are wearing a jacket you may be sweating a lot inside that. I've had sweat literally pour out of my sleeves after a run. You also lose a lot of moisture through breathing.

Watch for frost or ice on bridges and small puddles. Ice can occur even if the temperature is above freezing.

With the dry conditions in winter or if you travel to a drier area for a race, you may have trouble with the inside of your nostrils cracking and bleeding. Try placing a small amount of Vaseline™ in each nostril before you go to bed.

I have trouble with my fingertips cracking in cool weather. I tried a bunch of different treatments, but the best by far is superglue. Wash and dry your hands first, then put a drop of superglue on the crack and spread it out a bit. Don't touch anything until it's dry (maybe a minute). It provides immediate relief and allows the crack to quickly heal in a couple of days. I like Loctite™ Ultragel Control because it stays put better than then more fluid types. This also works great on small cuts like paper cuts.