The winter of 2007 was one of the worst running experiences of my life. Every weekday, my blaring alarm woke me at 5:00am sharp.
After putting on 37 layers of running gear, I left the house for an average run of 12 miles (I was running about 85 miles per week at the time)… in the dark.
Northwest of Boston, where I grew up, this particular hellish winter running experience had me grappling with 0 – 10 degree temps.
I remember one day specifically: I was wearing two pairs of pants, four shirts, two hats, two pairs of gloves, and a scarf wrapped around my face. Ice crystals formed on the scarf and I struggled through a session of hill repetitions.
I wondered, why the hell am I doing this?!
My warm bed was at home, as well as hot coffee and bacon. Lots of bacon.
But I persevered. And like most runners who stay disciplined through crazy winter conditions, I reaped the rewards: in February, I set my 10-mile personal best of 54:50. In March, I ran my half marathon PR of 1:13:39.
Despite the cold weather, freezing ice, and running in the pitch black predawn every day I had quite the successful season.
Now I always run through winter weather. I’ve developed the discipline necessary to “just do it” – and I want to help you do the same.
So welcome to SR’s ultimate guide to winter running. After this post, you’ll know how to tackle your training even if you live in Siberia.
Winter Running Gear
“There is no such thing as bad weather, only inappropriate clothing.” – Sir Rannulph Fiennes
You simply can’t run in freezing cold weather without proper winter running gear. And it’s all about layering.
There’s a reason I wore so many layers when the temperature approached zero: each small layer of air in between the fabric helps insulate your body, keeping you warmer despite whatever winter is throwing at you.
The base layer: The first article of clothing should be a sweat-wicking, warm fabric. I prefer form fitting material (like spandex tights, except for your upper body) that makes it easier to add more layers.
One of the best base layers I’ve found over the years is Under Armour ColdGear. It’s warmer than material designed for the summer and still hugs your body. This mock turtleneck is a perfect base layer in cold weather conditions.
Second layer: This layer isn’t as important, but serves as another buffer between you and the outside air. I use one of my thicker long-sleeve synthetic running shirts.
Or, you could try a fleece layer if the temperature is sub-zero.
Outer layer: Depending on the exact temperature, wind, and conditions (like freezing rain or snow), you’ll want either a windproof jacket or a very warm running shirt.
A windproof jacket that I love is the Sugoi Firewall jacket that combines warm material with extra features like plenty of pockets and a mock turtleneck.
Legs: In most conditions one pair of ColdGear tights will keep you warm enough while running, but if the wind is blowing and the temperature is under 10, you may want a second pair of running pants.
I recently got a pair of Sport Hill running pants and they’re a great addition to my collection of winter running gear as a second layer for my skinny legs. Here’s what they look like.
That’s the big-ticket winter running gear you need, but you’ll also want a few extras:
- Your normal running shoes will work fine, but if you’re running through snow a product like Yak Trax may be helpful
- If the conditions are wet, you may want to spray your shoes with a water-proofing spray
- Gloves – a must! I recommend running mittens with a cheap pair of cotton gloves underneath if it’s brutally cold and windy
- Hat – another must! I have a double layer thick cotton green hat that makes me look homeless. I wouldn’t trade it for the world
- Face protection: optional depending upon your personal preferences. A scarf works but a balaclava is the best option (bonus: you’ll look like a ninja!)
Even though I don’t consider myself a gear junkie, I have a good amount of winter running gear because I grew up outside of Boston, went to college in Connecticut, and now live in Denver. I’m used to the frigid cold.
My gear philosophy remains unchanged even in winter, though: keep it simple. You don’t need the newest high-tech fabric. You just need to put on another shirt.
Safety First, People!
Running in the winter is challenging:
Short days that make most of us run in the dark…
Icy, slippery roads…
Sidewalks covered in snow…
Road shoulders hidden under snow piles…
It’s amazing that any of us make it out alive!
But running safety in the winter is no joke. Remember these safety tips as you’re trudging through the cold, snow, ice, and dark of the glorious winter season:
- Avoid roads with no shoulder – cars will hit you!
- Run on cleared sidewalks or walking paths whenever possible
- When in doubt, slow it down so you don’t strain a muscle or fall
- Wear reflective running gear if you’ll be out in the dark (like this vest)
- Always run on the left side of the road toward traffic (so you can see oncoming cars)
Writing about safety isn’t sexy, I know. But I’ve had former teammates hit by cars (and a few close calls myself) and I’ve fallen on black ice more than I can count. Luckily I have the speed of a mongoose and reflexes of a cat so I always land on my feet.
My training philosophy of “It’s better to be 5% under-trained than 5% over-trained” fits well with winter running safety:
It’s better to be 5% too safe (and alive) than not safe enough and in a wheelchair.
Why is harder to run in the winter?
Besides the unpleasant feeling of running through the movie Frozen, running is also more physiologically taxing during the winter months.
Colder temperatures actually cause your muscles to contract less forcefully, making them less efficient. Even if you’re warmed up and wearing proper gear, you still won’t be able to run as fast as you can in ideal conditions.
You also produce more lactate (better known as lactic acid) in the cold. A practical application of this phenomenon is that your tempo pace (and all race paces) will slow in cold weather. Don’t fight it – it’s normal.
We have to remember that while running in the winter is entirely possible, we have to adjust our expectations (just like with summer running)
If you’re racing a 5k when it’s 50 degrees, you’re probably going to perform a helluva lot better than either 90 or 10 degrees. Our biology limits us and we must take that into consideration. Other issues include:
- Thinner athletes are more susceptible to lower body and muscle temperatures (why I’m always cold in the winter!)
- Colder, drier air can contribute to breathing problems or asthma
- You rely more on carbohydrate for fuel than fat, making long runs or winter marathons more challenging
Even though winter running presents a host of new challenges, it’s necessary to achieve your race goals in the spring.
Staying disciplined in the dreary months of winter will help you crush any spring races on your calendar. Use these suggestions to stay on top of your training:
- Commit to running with a friend a few times per week
- Have your partner shove you out of bed in the morning (or put your alarm clock on the other side of the room so you have to get up)
- Get your running gear and everything you need for your morning run ready the night before so there are fewer barriers
- Schedule a late winter or early spring goal race so you have to run through the winter
- Plan a vacation in January or February to escape the cold, run in a warmer climate, and escape the drudgery of winter running
While I’m not a big fan of “motivation,” these tips can keep your spirits high when the temps are low.
Winter Running Q&A
If running in cold weather froze your brain, I’m here to help with a brand new edition of Q&A with Coach!
Today’s special Winter Running episode answers three questions from a Q&A I did with Lifehacker on their “Ask an Expert” series.
Remember, you can get your running questions answered by tweeting them to @JasonFitz1 with the hashtag #RunQuestion.
What other questions about winter running do you have? Leave them in the comments and I’ll be sure to reply to every one.
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