Cold Weather Running Tips

If you’re reading this blog, chances are that you are living in South Dakota or a surrounding state that is nearly as cold and windy. Many of us on the Northern plains surrender to winter as early as November and stop running or stick to the treadmills until the thaw in March. However, contrary to popular belief, running outside year round in Sioux Falls is entirely possible.  Even on weeks like this one.  Below are some tips to keep you running in the winter.

1. Layer, layer, layer- This is a pretty simple concept that can keep you warm enough.  My usual scheme for a colder day like today starts with a short sleeve tech shirt.  After that, I put on a long sleeve tech shirt.  If the wind is blowing strong, I put on some kind of shell for my outermost layer.  If not, I put on something more breathable.  Layering works because it traps air, and heat, between the layers while allowing you to adjust on the run.  I find that my legs stay warm enough with less layers.  Of course, you might want something windproof to protect certain parts of your body down there.
   
2. Grow a beard- If you have the ability to do so, I highly recommend it.  It is a natural face warmer.  If you aren’t able due to gender, work, significant other, or any other reason, get something to cover the lower portion of your face.  Even with a beard, I prefer to wear a neck gaiter to keep the neck warm.
   
3. Traction- Besides staying warm, staying on your feet is the next biggest battle you will face during a winter of running. Most days, just keeping your eyes open and watching your foot placement will be enough.  Other days, right after a snowfall or ice storm, you might need some traction devices.  I recommend some Due North Pro traction devices.  They combine rubber and metal to keep you from slipping around too much in the snow and ice.  They are also not too aggressive so you shouldn’t be afraid of running across a stretch of open concrete.  Trail shoes also have better grip than road shoes and can be an option as well.
   
4. Cover your skin- Even with all of the layers, you might accidentally leave some skin exposed to the cold.  The two areas that I often forget about are the waistline and ankles.  Wear longer socks and tuck at least one layer into your pants.
   
5. Run into the wind first- If you have ever run with the wind and then had to run back into it, you know that it is unpleasant if not dangerous.  By running into the wind first, you get the colder, harder stretch out of the way first and then get to do the warmer stretch, wear you are likely to sweat, last.
   
6. Run on the treadmill- I know that this is about outdoor running but on sub-zero days, especially with wind, running outside for too long can be dangerous.  I like to run outside for 5 or 6 miles then come inside to the treadmill to finish the run.  This helps me to stay warm enough while not going crazy by spending 80 minutes or more on the treadmill.
   
7. Adjust your pace- Don’t expect to set any speed records during winter training runs.  You are wearing more clothes and your footing might not be the best.  If you expect to add some time to your pace, depending on your conditions, you will be better off than straining to keep pace with that workout you did in October.
8. Run with friends - This is great advise anytime of year, but it rings true especially in the winter time. With increased potential hazards like slippery conditions, colder temps, etc. come increased chances of injury - when you run with friends you have a buddy system in place.

Cheers,
Kyle Schmidt  

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