Tips for Running in the Winter

What should I wear during the cold winter months and do I need to eat differently are questions I get asked a lot when in Europe, where the temperatures drop below freezing.

Now that the cold is upon us, some people would easily hang up their running shoes and trade them in for a nice warm blanket and a movie.

It takes a lot of will power for someone to get out there on the coldest of days, leaving your nice, warm heated house, and go outside and exercise ‘for fun’ when you might not be able to feel your fingers. Whether you are new to the sport or new to winter running in general, there are a few tips you can utilize to help make winter running much more bearable and enjoyable during the chilly months.

Be Mindful of the Temperature

Although it might feel cold when you are walking outside, keep in mind that running will make you heat up rather quickly. After some trial and error, most people are able to figure out their gear based on outside temperature, and what their cut off temperature is for certain pieces of gear. For example, some people feel if the temperature is 12 degrees or above, wear shorts and t-shirts while running as you will get hot. When temperatures plunge to 15 and below, then you need to start adding the heat gear, jackets, gloves, and hats. You just want to figure out what you are comfortable with, so you don’t have to tie a heavy jacket around your waist on a long run after just two miles.

Gear

The first thing you will need is your gear. When temperatures drop, there are layers you will need to wear to keep you warm. Luckily, they do create heat gear for running now as these are perfect! The first thing you will want to look into is long sleeve heat gear shirt and heat gear pants. These come in different thicknesses, thus you can choose your comfort level. Along with that, if it is windy, you might also want wind pants or a wind breaker to protect you from the cold breeze. Besides these pieces of running gear, you will also want to make sure you have a hat and gloves. It is best to get gloves that are touch screen compatible, this way you are not peeling off your nice warm gloves to answer a message. As for head gear, it all depends on your style. Some people enjoy a beanie, while some women would rather have a trendy headband or earmuffs. Furthermore, on extremely cold days, or in high winds, a face mask is also a life saver. This facemask can protect you from getting frost bitten.

Lungs in the Cold

When you are outside for a walk during freezing temperatures we have all felt the cold penetrating into our lungs. When running, for some reason, it seems to be even more prevalent. However, not to worry, this feeling will eventually go away once you have done a few cold weather runs. Do not get discouraged by this, it does not mean you are not cut out for winter running, your lungs just have to get used to the colder temperatures and adjust.

Hydration is Still a Priority

Although the sun might not be out shinning and the sweat might not be dripping off you, it is still important to hydrate when you are running. You may not need to drink as many ounces on a run as you would during a sweltering hot day in the summer, but you still need to stay hydrated to perform effectively. Gripping a cold water bottle might not be something you want when your fingers are freezing already, but you have to think about your health and be smart. Always hydrate before and after your runs, whether it is a short one or a long one.

Accomplish your Running Goals

Not many people can say they are a runner, but if you manage to get yourself outside during not only the nice weather, but the cooler weather as well, you are on your way to being a dedicated runner. By running outside even in the winter months, you are going to train yourself to become faster and tougher and also improve your immune system.

Eating as a Runner

Now that you have committed to a running plan – whether it is inside or outside this winter, you want to know how to eat appropriately before your runs. You want to fuel properly while also making sure you don’t eat foods that won’t agree with your stomach. The last thing you want to do is get a stomach ache in the middle of a run from something you ate that day or the day before.

Foods You Should Not Eat Before You Run

In order to go the distance and perform at a top level to reach your goals, your body needs fuel. Most people already know not to eat lots of desserts, pizza, or drink alcoholic beverages, but there are other foods/drinks you would never even think of to add to this list. When preparing to go for a run, there are a few foods that are considered not to be eaten, while normally they would be a great choice.

Leafy Greens
Normally, eating greens such as vegetables and salad is a perfect way to keep your diet healthy. However, if you eat greens such as kale or spinach before running, you will feel a bit uncomfortable. Since these greens are high in fiber content, they cause gas and bloating and take a long time to be digested properly. If you want to eat your greens prior to a run, the best thing to do is make them in a smoothie instead.

Hummus Dip
Beans are one of the best sources of protein. Yet, if you eat prepackaged containers of hummus dip, the manufacturer adds lots of oils. Hummus is prone to moulding which leads to inflammation and reduced oxygen consumption. Instead, to get another source of protein, eat some real full-fat cheese.

Spicy Foods
Foods that contain a lot of flavor and seasoning, especially ones with a spicy kick, take a long time to digest. Japanese, Thai, or jalapeño nachos are not the type of foods to eat before you run. You will cause yourself to get heartburn and cramps, which does not make for an enjoyable workout. Stick with foods that do not contain high amounts of sodium and no artificial flavoring.