8 Tips for Safely Running in the Cold Weather

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Whether we like it or not, winter is upon us. Two weekends ago, it was 70 degrees in Massachusetts, but then the following weekend, we received a couple of inches of snow. Mother Nature reminded us that if we plan on taking our running or walking outdoors this winter, we need to be prepared.

Don’t think you can run or walk outside in the cold? Think again. With the proper attire and these eight tips, we can all safely run (or walk) in the cold.

Tip 1 – Track the Weather

I am a planner and need to make sure all my workouts, whether it be a run, walk, or a strength training session, be written in my planner. When running in the winter, I look at the forecast for the week and plan accordingly. If the forecast shows a warm-up at noontime, I will arrange my day so that I am running at noon. Does the weather call for a Nor’easter? I may switch up my days and do a workout in my home, safe from the driving wind and precipitation.

Tip 2 – Dress for Success

The rule of thumb, dress as it were 20 degrees warmer outside. Once you start going, your body will warm up pretty quickly. You want to protect yourself, but you don’t want to overheat either. Once I warm up, I often take off my gloves and hat. Also, consider lined running pants for those temps under 40 degrees. These running pants happen to be my favorite.

TIP 3- Proper Running Shoes

You’ll need shoes that offer more traction and support. Your cold-weather running shoes should have outsoles with grippy lugs. If your shoes do not have grippy lugs, you can order these running traction cleats to slip over your shoes as pictured above.

Tip 4- Warm-Up in the House

It is essential to do some static stretches before heading out. It would be best if you were warming up your muscles before any workout. It helps prevent injuries. If your muscles are warm and limber, the cold will not be such a shock, and your run or walk will feel more comfortable to start.

Tip-5 Shower Immediately

Do not, I repeat, do not stay in your cold, sweaty clothes. You will catch a chill. Washing the sweat off the body is vital for hygiene, and massaging your muscles with the water from the shower can help keep lactic acid from getting trapped in sore muscles.

Tip 6- Treat Yourself

Reward yourself for all your hard work. It is not easy to get out there in the cold. Perhaps treat yourself to a nice latte or hot chocolate after your run. Perhaps at the end of a long training cycle, get a massage or pedicure. Having something to look forward to is a great motivator.

Tip 7-Run with a friend

Make plans to run or walk with a friend. If we have someone counting on us, we are more apt to get out the door.

Tip 8- Have a goal

Another great motivator is to have a goal. Goals keep us driven and focused on the result. Think of how good we feel when we reach our goals. This is what keeps me motivated all winter long.