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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.
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.
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.
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.
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.
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.
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.
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.
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.
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Pam | 23rd Nov 20
Great tips for safely running in cold weather! I especially liked the layering guide – super useful.
Heather | 8th Dec 20
Yay, glad you like it!
Alexis Farmer | 23rd Nov 20
I’m not a runner but enjoy doing other various exercises outside. These are still awesome tips though that can apply to anything!
Heather | 8th Dec 20
Yes, you can apply them to any activity outside.
Megan | 23rd Nov 20
What great tips! I use to run year-round when I was younger. Now, I need that perfect weather. But I wish I went out more year-round still for the fresh air. I’ll keep these tips in mind!
Heather | 8th Dec 20
Once you start it is not bad. It is getting out the door that can be hard.
Adrienne | 23rd Nov 20
These are great tips! I just started back after a too-long 2020 inspired hiatus….We are supposed to get snow here in Wisconsin tomorrow! I actually love running in the snow. I prefer a sunny 30 degree day over warmth easily.
Heather | 8th Dec 20
Running in the heat is NOT something I enjoy.
kmf | 23rd Nov 20
These are such great tips and reminders when it comes to running safely in the winter. My running days are over, unfortunately, but all of these will apply to my hikes in cold weather also.
Heather | 8th Dec 20
These tips sure would apply.
Sabrina DeWalt | 24th Nov 20
I am not a runner but think these tips would work for a variety of outdoor activities.
Heather | 8th Dec 20
Absolutely!
Lisa Manderino | 24th Nov 20
These are great tips. I don’t like to run in less that 45 degrees!
Heather | 8th Dec 20
I prefer the 40’s but you got to do what you got to do!
Tricia Snow | 24th Nov 20
Shorts and a tee in 50-degree weather … oh how you jest! LOL
Heather | 8th Dec 20
LOL!!! Wimp 😉
Denise | 24th Nov 20
I love the traction straps(?) on the running shoes. People are so creative!
Heather | 8th Dec 20
I wish I had invented them.
Elaina | 24th Nov 20
Great tips! I would have never thought of showering right away but it makes sense.
Heather | 8th Dec 20
It feels so good too.
Sandi Barrett | 24th Nov 20
These are great tips – especially the coffee! We walk at 6:00 am a few times a week — in Massachusetts — and in the snow. I also like a headlamp because it’s dark now.
Heather | 8th Dec 20
I live in Mass too 🙂
Kendra | 24th Nov 20
Wow! So much to consider when running outside in the cold weather. My son and I were so surprised to see people running in the cold in shorts and a t-shirt in the wind at over 13,000 ft elevation a few years ago! I guess you have to be hearty and acclimated for that one!
Heather | 8th Dec 20
Some people like to wear shorts no matter what. LOL!
Angela | 24th Nov 20
I think the gear and watching the weather are pretty important.
Heather | 8th Dec 20
Absolutely. I am always looking at the weather. It can change really fast here in Boston.
KK | 25th Nov 20
Great ideas for running in these lower temps. There’s lots of great info to translate to walkers like me too. Thanks!
Heather | 8th Dec 20
Absolutely!
Barbara | 25th Nov 20
These are great tips! I agree!
Heather | 8th Dec 20
Thank you!
Danielle Ardizzone | 29th Nov 20
I’ve been trying to tell my teenage son that he MUST shower as soon as he gets back from his soccer practice, but he resists. I will show him this – thanks!
Heather | 8th Dec 20
Excellent!!