Cold Weather Running. Friend or Foe?

Many people start off the New Year with high hopes and ambition to lose a few pounds. Unfortunately, this leads to packed gyms and lines at the treadmills.

How can you avoid these lines and get running as quickly as possible? Run outside!

You might say "this is nuts", or that "it's too darn cold outside." Well, partially yes. But then again, if you are a runner chances are you might be a little insane.

Tips for Running in Cold Weather:

1. Dress appropriately. Layers will help, but don't go crazy. No one likes the soccer-mom style with a sweater tied around the waist. Plus, it will sway and bounce. Not to mention, it will also be an annoyance making sure it doesn't fall off.

Suggestion: Base layer - moisture wicking shirt. Second layer - wool/cotton/polyester shirt. Outer layer - something to either break the wind or has vents/zippers.
The reasoning is that the base layer will keep you dry, the second layer will keep you warm, and the outer layer will prevent the wind from making you chilly and the vents/zippers will allow you to adjust how much heat stays close to your body.

2. Hats and gloves. Similar to tip #1 Hats and gloves are a great way to trap body heat and easy to control. Getting too warm? Slide your hat above your ears a bit. Getting clammy? Take of the gloves until they get chilled.

Suggestion: No scarves. Seriously, no. Get a 1/4 zip-up instead

3. Protect your feet. I am a strong enthuisiast for minimalist shoes. Heck, I even dabbled with barefoot running (and still do on occassion). However, as it gets colder, your feet take a lot of pounding on cold surfaces. There is no shame for throwing on an extra pair of socks. Or better yet, rock a pair of wool socks! The help keep you warm and dry!

Suggestion: I do not like to run in pants. Unfortunately, this can make my legs take a lot longer to warm-up compared to the rest of my body. I might try running in high socks, but I'm not sure if I will like the added compression on my legs. I'm weird like that. I'll report later on my findings. Suggestions on  high socks?

4. Warm-up. This might be one of the most controversial subjects with running. Dynamic stretching, running a mile or two to loosen the muscles then stretch, just go out and run taking it easy, and/or do body weight exercises before hand to get the heart rate up.

Suggestion: Whatever works for you! Personally, I'm fond of dynamic stretching. However, as of late I simply do a few leg swings and kick throughs and then take off. Play around with a couple different strategies and see what works best. Remember, we all have different bodies, hot spots, and muscle/joint problems. There is no cookie-cutter warm-up.

5. Post-run. Post run is almost or just as important as the run itself. Make sure you get out of those damp, cold clothes as soon as you can. Even if you are dead and don't feel like moving, simply get out of the clothes. Your body will enjoy the dry, room temperature clothes. Additionally, eat or drink something warm. Coming home from a run in -5 degrees and then enjoying a cold protein shake and granola bar doesn't make sense. Throw some of that protein powder into a glass of hot chocolate, or make a couple hard boiled eggs. You'll love the extra warmth and your body will still get what it needs to help with recovery.

Suggesstion: If you travel places for your runs (like a park or track), bring a couple different sets of clothes to change into. This will help you control your core temperature when you're done. Also, bring a thermos with a warm beverage (tea, cocoa, coffee, or simply water). Not only can you hold it against your body and hands, but you also get a tasty treat post-run.

Feel free to comment below on other suggestions, gear, or cold weather stories!