Brave the Chill: Tips for Running in Cold Weather
Are you ready to trade your warm, comfy blanket for the excitement of a brisk outdoor run? Running is a great way to maintain a healthy lifestyle and relieve the stress of everyday life.
Lace-up and get ready to hit the ground running. We’ve got everything you need to get ready for a run in the chilly winter months.
Have a little sidekick joining you? Check out the tips on running with a stroller to keep both you and your baby comfortable.
How the Cold Affects Your Body
First things first – you need to understand how your body responds to the cold before beginning your run.
Have you ever noticed your body tends to feel tight and sore during the winter months? That’s because the cold temperatures cause your muscles to involuntarily contract. Your body works in over-drive to keep you warm and safe.
This is NOT a good place to start your run. Trying to run with stiff, tight muscles will lead to injury. Your running career could be over as quickly as it started.
It’s important to always start with a warm-up to get your muscles ready. Warm-ups aren’t just important; they’re 100% necessary when running in the cold. Don’t skip it!
The Art of Layering
Dressing in layers is your best bet for staying warm while running in the cold.
But simply piling on clothes will leave you uncomfortable. You need to be strategic with how you plan your layers to set yourself up for success.
Follow this plan.
- Start with a snug-fitting, moisture-wicking layer. Avoid cotton, which holds moisture. Even in freezing temps, your body will still sweat. You DO NOT want to have wet, sweat-filled clothes sticking to you during your run.
- Add an insulating layer to keep the heat trapped inside. Fleece is a good go-to to keep the heat in without adding too much weight.
- Top it off with a wind-resistant layer. Depending on the weather, you may want to opt for a wind and water-resistant top layer. This outer layer will keep the elements off while helping to maintain your body heat.
Pay special attention to the fit.
Too tight? Forget about a full range of motion. You’ll be restricted and uncomfortable.
Too loose? Consider yourself a walking air conditioner. Air will flow right through the gaps between your body and clothes, cooling you down immediately.
You should feel comfortable in your clothes but a little cold before you begin. Running heats up your body’s internal temperature. As you continue running, you’ll warm up.
This is where the beauty of layering lies. When you become too warm, you can easily cool down by taking off a layer.
Opt for comfortable layers that you can take off as needed.
Accessorize Wisely
When you’re running in the cold, accessories become necessities. Don’t forget your important accessories to keep you warm and safe during chilly temps.
These accessories are non-negotiables. Never run in the cold without them.
- A warm hat. Keep your body heat on the inside and protect your ears from cold temperatures and wind.
- Gloves. Without gloves, your fingers and hands are exposed to the elements. Without them, you can expect dry skin, windburn, and frostbite.
- Warm socks. Much of your body heat can also escape through your feet. Keep your body temperature up and your toes safe with high-quality, warm socks.
Need a little more, or feeling extra?
Here are a few more cold weather-approved running accessories:
- Ear cover
- Hand warmers
- Neck gaiter or face mask
- Heated layers
- Eye protection
- Insulated running shoes
None of these accessories are deal-breakers, but they all help keep the cold at bay.
Choose the accessories that best suit your needs and help you get the job done.
How to Run with a Stroller in the Cold
For many parents who love to run, running with a stroller is a no-brainer.
You get to bring your bundle of joy out to see the world and experience your passion.
But if you’re a year-long runner, keeping your little sidekick in tow may have you feeling anxious. After all, babies aren’t as tough as adults, so exposing them to extreme temperatures could be dangerous.
Fear not! There are many easy ways to keep your baby warm and comfortable without sacrificing your run.
Keep Your Baby Safe
When planning your run, the top priority should be keeping your baby safe.
Babies can’t regulate their body temperature like adults, so you need to take extra precautions to keep them warm.
Apply the same layering technique you use to your babe. Start with a snug-fitting body suit. Add pants and a warm long-sleeve layer. Top it off with a weather-resistant layer to keep the wind and rain away. The top layer is extra important for your little one because they will be in front, feeling the impact of the wind.
Don’t forget your baby’s accessories, too. Keep those little toes nice and warm with socks. Keep their internal heat in by choosing a hat that covers their head and ears. Keep their hands warm with gloves or mittens.
Being the passenger prince or princess means your babe gets a luxury you don’t get to have: a blanket. And in the best-case scenario, TWO blankets. Cover and snugly wrap your baby in a blanket to add extra protection from the wind and keep them warm. Adding an extra blanket to the back of the stroller before strapping your little one in will keep them toasty from all sides and keep the heat locked in.
Many jogging strollers also provide extra help with keeping your baby comfortable during the trip. Use the shade to protect from wind, rain, or too much sunlight.
You can also add on a weather shield. Weather shields attach to the front of the stroller and act like a car’s windshield. Using a weather shield will keep the elements away while keeping your baby’s body heat trapped inside. Just remember, if you use a weather shield, your little one doesn’t need as many layers to stay warm. Too much cold protection could lead to overheating.
The Benefits of Running with a Stroller
Pushing a stroller while running in cold weather also has perks for you.
First, having a barrier in front of you means you have protection from the wind. This will keep you much warmer.
And because you’ll be so warm from pushing all that extra weight, strollers are the perfect place to stash the layers you no longer need. Once you get too warm, pull it off and throw it in the bottom – forget trying to awkwardly tie it around your waist.
As a parent, you want to share special moments with your child. Use your time together on a run to enjoy nature’s beauty. Help your little one develop a curious mind by pointing out what you see. And nothing strengthens the parent-child relationship like simply talking and listening. Long runs in the cold are a great time to talk to your child, whether they can continue the conversation or not.
Running in the cold doesn’t have to be a wanderlust dream. Embracing the cold can be a blast for you and your baby. So layer up and hit the road – you’ll be thankful later!
