Is it Too Cold to Run Outside?

Is it too cold to run outside? If the effective temperature (taking into account windchill) is below zero, running outside isn’t recommended. Running performance decreases as the temperature drops and the longer you are outdoors the higher the risk of hypothermia or frostbite. But darn it, running indoors on a track or on a treadmill isn’t optimal either. So what are we to do? If you decide to run outdoors in sub zero conditions, arm yourself with knowledge first with these tips from Coach Amy.

Slow Down

Adjust your expectations. Muscles don’t work as efficiently in the cold; they don’t produce the same force. This means you have to work harder to run your normal pace. Expect an increase in pace of around 10% at a temperature of zero degrees. So, for example, if you normally run a 10 minute mile, expect that for the same effort, you will achieve an 11 minute mile. Until it warms up, skip the speed drills.

Shorten It

Minimize your exposure to the elements. Consider cutting back your planned distance and the amount of time you are running. Your coach can help you make adjustments to your plan depending upon your experience and goals.

Fuel Up

Normally, when running long distances, your body relies on fat stores for energy. But, the colder it is, the more your body will rely on glucose (sugars). This means you will hit a wall sooner into a long run than normal. To account for this, be sure to consume fuel before the workout starts and increase the frequency with which you normally fuel during a long run.

Dress Up

Dressing to prevent frostbite and hypothermia is extremely important. Keep the body covered; one of the signs of frostbite is numbness so you won’t feel it happening! Even though it is cold, you will still sweat when running. Keep the body dry; moisture from rain, snow and sweat increases the risk of hypothermia. Check out these tips on How to Dress for Cold Winter Running.

“One cold weather trick that works is to apply vaseline to any surface exposed to the cold—nose, cheeks. It works very well to protect from the wind chill effect.”

— J.W., a veteran RRKC runner

Warm Up

Warming up before a run with dynamic stretches and pre-run drills is always a good idea no matter what the temperature because it increases blood flow and prevents injury, but it is even more important when it is cold outside. Do your warm-up inside.

Buddy Up

Run with a friend or if you are running solo, carry a phone with you and let a family member or friend know that you are heading out.

Watch Out

In very cold temperatures, your body is already using energy just to stay warm. Throw in the exertion of exercise and the risk of hypothermia goes up. Hypothermia is a medical emergency. Know the signs and symptoms of frostbite and hypothermia as well as what to do in the event you or a run buddies develop symptoms. Signs and Symptoms of Frostbite and Hypothermia and What to Do.

Whether you decide to run indoors or out in the arctic tundra that descends on us from time to time, stay safe and run happy and healthy!

Last Chance to Join in the Global Miles for Charity Challenge!

We start running on February 1st for our own physical and mental benefit as well as the benefit our run buddies AND charity. It’s not too late to join us! The deadline to register has been extended to January, 28th!

Challenge You and Your Run Buddy to Run with Purpose!

We are so excited! Runners from across the nation and around the globe are registered to line up on our virtual starting line February 1st. It is not too late to challenge a run buddy and join our charity challenge to run with purpose throughout the month of February. The winning team gets to choose with of three global charities benefits from the proceeds! DEADLINE NOW EXTENDED TO JANUARY 28! Register today!

Get Motivation to Run in Five Steps

Finding the motivation to run in the cold, dark, snowy winter, especially when you do not have a race goal, can be difficult. Coach Amy has some helpful tips to help keep you running.

1. Hook up with a run buddy. Choose a reliable and committed run buddy to hold you accountable, not a “safe” partner that will let you rationalize not running.

2. Share your run goals. Text your buddy your run goal for the day right before you do it. Remember, run goals can be cross-training, strengthening, or rest/recovery.

3. Run side-by-side. Run 6 feet apart with run buddies and in a group setting, especially for the Saturday “long run”. Joining a run club, like Roadrunners of Kansas City, is a great way to commit and stay on your path. Your group is expecting and counting on you to show up.

4. Hire a running coach. A coach can build a personalized running plan that will help you safely and successfully meet your running goals. When you know that a coach is reviewing each workout, you are much more likely to follow through.

5. Sign up for an event. Many in-person races are in limbo, but there are virtual events and challenges, like the Roadrunners of Kansas City Miles for Charity Challenge. Choose a run challenge with a little competition built in. Find a challenge that encourages you to share on social media. Pick one that will motivate you personally, perhaps it is one that raises money for charity.

Build support with these tips from Coach Amy, and you are likely to stay on your run path. To make it easier to get going, click on the buttons below.

Register for a Challenge

Run with a Group

Hire a Coach

RRKC is Bringing Back a Bit of Normal to Group Runs in February

There is not doubt about it, we are still in the throws of a pandemic, but we are hopeful that with each month of 2021 we see spread dwindle and vaccinations gain momentum. We have protocols to keep runners safe and more volunteers on hand and with that we plan to bring back a bit of normalcy to our group runs.

Coming back in February:

• Full sanitized aid stations at miles 2 and 4. Runners will need to follow sanitary protocols.

• Printed course maps.

• 7:00 AM start time.

February runs will start at the CoachAmyPT clinic. Runners may assemble, use the restroom and stretch indoors as long as they are wearing masks, maintain social distancing and sanitize hands on entry. Course distance will remain 10 miles, there will be no run lead and no homebase aid station. Runners should continue to remain 6 feet apart or more during the run.

Our plans for March are fluid. We hope cases will be down and vaccinations up so that we can get back to near normal with distances, run leads, speed clinics and more!

In case you missed the announcement. RRKC has organized a fun, charity run challenge that starts THIS February. Registration is open NOW. We hope you can run virtually with us through the week and get your long runs in with us on Saturdays.