If you love to run, you may be loath to give up outdoor workouts in the winter. Fear not. With a little forethought and planning, cold-weather running can remain a safe, confidence-enhancing experience.
“Studies show that running outside — even in winter — can boost mental health,” says Chloe Pustina, a Physician Assistant with ThedaCare Orthopedic Care. “Maintaining your routine just takes a little extra care.”
Winter Considerations
A runner herself, Pustina chooses not to run outdoors during the winter.
“Everyone has a different set point. Know what feels good to you and stick with that,” she says. “During the cold months, I stay connected through listening to podcasts about running and finding indoor places to run or walk.”
If you do run outdoors, you’ll need to take some extra precautions, Pustina says.
Follow these guidelines:
- Dress properly
- Warm up indoors
- When running in the dark, ensure you can see — and that others can see you
- Shed damp clothes immediately after running
A Closer Look
Choosing Clothing
“Dressing in layers is important,” Pustina says.
- Your base layer should include a moisture-wicking long-sleeve shirt and tights or leggings.
- Wear a thermal layer to retain body heat. Avoid cotton, as it will retain moisture.
- For your outer layer, wear a wind- and water-resistant jacket.
- Protect your head and extremities. Wear a hat or headband to cover your ears, along with gloves or mittens and longer socks so your ankles aren’t exposed.
Warming Up
Before you hit the road, warm up your muscles indoors.
“I’d suggest some dynamic stretching — walking lunges, toe touches, jumping jacks, and quad stretches,” Pustina says. “Those exercises will stretch your muscles while warming them up. They’ll also prime your heart and lungs for running.”
Staying Safe
Because daylight hours are much shorter in winter, people often end up running in the dark — whether in the early morning or evening, Pustina says.
“It’s important to ensure you’re visible to drivers,” she says. “Be bright to be seen.”
Wear reflective gear or tape on your clothes and shoes. You can even consider purchasing a flashing vest. Wearing a headlamp will help you see the path ahead of you.
For added safety, carry a cellphone, and let someone know your route and how long you plan to be out. Scouting out a new route in daylight before running it in the dark is also wise. This allows you to assess conditions such as the level of ice on sidewalks and paths.
Warming Down
After returning from your run, it’s important to get out of your wet or damp clothes immediately.
“Those damp clothes will keep your body temperature lower, so change out of them as soon as you get back inside,” Pustina says. “If you’re going to shower, start with warm rather than hot water to gradually raise your body temperature.”
After you’re out of your damp clothes, do some static stretches. These are stretches that you hold for a period of time, often approximately 30 to 60 seconds.
Additional Guidelines
Pustina also recommends the following:
- Drink plenty of fluids before, during, and after your run. Dry winter air increases moisture loss through your breathing. Dehydration can contribute to hypothermia. The condition can set in once your body temperature reaches 95 degrees F or less.
- Use extra caution in snow or icy conditions. If you plan to wear traction cleats over your shoes, make sure you feel stable running or walking in them.
- Don’t forget eye protection or sunscreen. Sunglasses are a must if you’re running in bright sunlight, especially if the ground is snow-covered. If running in wind, rain, sleet, or snow, goggles may help protect your eyes from the elements. In either case, make sure your eyewear fits snuggly so it doesn’t slide down while you’re running. The sun reflecting off the snow can lead to sunburn, so sunscreen is also important.
- Watch for symptoms of hypothermia or frostbite. If you experience shivering, tingling, or numbness in your hands or feet, discontinue your run. Get indoors and out of your damp clothes as soon as possible.
Above all, go easy on yourself and adjust your expectations. Winter running times may be slower than those in warmer months.
“In colder weather, our muscles and cardio systems are more challenged,” Pustina says. “Don’t expect your tempo to be the same. Instead, pace your run and congratulate yourself on your stamina and dedication to your sport.”
Connect to Care
Injury can happen, even with precautions in place. Receive same-day orthopedic care, no appointment necessary, at ThedaCare Orthopedic Walk-in Care within ThedaCare Medical Center-Orthopedic, Spine and Pain in Appleton. Care is available Monday through Friday from 7 a.m. to 7 p.m., and weekends from 7 a.m. to 3 p.m.
