How to Run for Success in the Winter
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Hello Winter! Stepping out of our warm cozy home to run in the freezing cold, especially the first mile or so, can challenge even the most experienced and toughest runner but embracing it can pay off. Whether you are running to train for a race, cardiovascular fitness or mental health, avoiding the treadmill and running in fresh air has many health benefits including exposure to vitamin D from the sun.
Cold temperatures and precipitation make it tempting to run indoors on the treadmill this time of year. But Coach Amy recommends running outdoors unless conditions are icy or the “feels like” temperature is below 0 degrees (taking into account the wind chill). Studies show a significant difference in the forces or load on certain muscles and joints when comparing running on a treadmill vs. over-ground running. Because of these differences, runners could sustain injury if they try to run too long or far on a surface (ie. treadmill) that is new to them. If there is snow on the ground outside, knowing how to safely and efficiently run in the snow can yield reward vs. risk. Running on ice covered snow is a no-no, but if it’s fresh powder, bundle up and give it a go!
Dressing properly makes running outdoors in the winter safer and more tolerable. The key is to layer with water wicking, water resistant, wind breaking materials. Keep in mind visibility - choose reflective and brightly colored materials.
For a more detailed discussion of all of these topics related to running outdoors during the winter months, check out our previous popular articles below.
The first 5-10 minutes in cold temperatures is tough, but if you properly plan ahead and dress in layers, you will feel much better once you’ve warmed up. Embrace the cold. You CAN do it!