Many runners who live in freezing or snowy climates despise the winter months because they rarely get outside to run. Are you one of them? I was.
First off, it’s a slog to even think about stepping out of your warm home and into a blast of frigid air. And once you’re actually outside, you then have the thrill of dealing with ice, slush, and snow on the roads, causing you to spend more time avoiding a face plant than actually enjoying yourself.
And to top it all off, passing vehicles add to the fun by spraying you with a lovely, slushy filth.
No wonder most runners find solace on a treadmill until fairer weather shows up.
However, it just so happens that with just a little preparation, you can overcome all of the afore-mentioned roadblocks.
Most of us know the benefits of getting outside to exercise. Winter running, however, adds even more benefits. You sweat less, achieve better times, and get an overall better workout because your body is working double time to keep warm.
I dare say, you may even come to prefer running in winter over other times of year, like I did.
Let’s first cover the benefits of running outside in winter, and then some proven tips to keep you pounding the pavement all winter long.
6 Benefits of Running Outside in the Cold
1. It’s More Zen
There’s a unique peace in braving the elements to run when most others aren’t. People aren’t mowing their lawns or burning rubber in their fast cars. Even the dogs give you a barking reprieve. You might even catch yourself chanting “Om”…ok, maybe not, but getting into the cold-zone is very meditative.
2. Soak Up Some Sun and Vitamin D
Sometimes the coldest days are the sunniest days, which means you’ll get both a mood boost and a little natural vitamin D. Even if your winters are mostly cloudy, you’ll still get a lot more D than you would staying inside.
3. A Better Workout
There’s tons of research on the improved calorie burn when exercising in cold temperatures. Your body produces more “good” fat (known as brown fat), when exercising in the cold. These good fat cells are powerhouses at burning calories to keep your body warm. Also, the shiver instinct of our bodies is designed to expend calories to warm you up.
One of my personal favorite benefits of running in the cold is less sweat. The run just feels easier because you’re not a hot sticky mess. It’s a great time of year to work on speed and hills.
4. Feel Mentally Alert
After a brisk winter run, I always feel so alive and alert. The cold seems to jolt your brain into higher functioning.
The scientific explanation of this is that the extreme temperatures may actually cause your brain to generate more neurons. Seems a little far-fetched, but I’m sold based on my own experience of this effect.
5. Beats the Winter Blues
For many who deal with cold, cloudy winters, seasonal affective disorder is very real. Minimal daylight and less outside time translate to winter-time blues or even depression.
Running outside is one of the best ways to keep moods under control, given the connection with nature, beautiful winter scenery, and some exposure to sunlight even if cloudy. I find that aiming to get outside every day, no matter the weather, does wonders for my seasonal blues. Whenever I repeatedly skip outside workouts, I feel much more drab.
6. A Hot Shower Will Never Feel Better
It sounds weird, but taking a hot shower after a chilly winter run is beyond satisfying. Allowing yourself a few extra minutes in the hot water is an awesome reward for sticking to your outside running habit.
3 Tips for Winter Running in Snowy and Icy Weather
Now that you’re convinced it’s a no-brainer to get out there and run in the cold, it’s time to get yourself set up for success.
1. Get the Right Gear
- Ice Cleats (Shoe Spikes)
Cleats are a must-have if you are dealing with snow or ice. Without good traction, your run will quickly go from fun to frustrating. Make sure to get spikes and not coils, like these.
- An Extra Pair of Shoes
Cleats are a pain to take off and put back on. Yet some days you definitely won’t need them, such as when the roads are cleared of snow and ice. Rather than hassle with taking the cleats off and on, keep another pair of running shoes without cleats. This is a major time saver and annoyance-reducer. Choose trail running shoes because their tread is specifically designed to have more grip.
- Cold Weather Clothing
Cold weather running clothing options are abundant, but I don’t go overboard here. Make sure to get some warm wicking shirts. I have one of these shirts for the very cold days, and on moderate days I just wear my usual running clothes.
- Warm Socks
Your toes will complain pretty quickly if they’re not warm. I just wear thicker running socks. If you want to go more high-tech, options abound for specialty cold weather running socks.
- Layers and Clothing with Lots of Pockets
Layering is huge. Massively important. It takes awhile to warm up, and feeling bundled helps to get you out the door. I don’t layer bottoms unless it’s frigid, but I generally wear a long sleeve fitted shirt with a roomy, thick sweatshirt hoodie over top.
It helps to have the outer layer looser, so that as you warm up, it feels more like you are only wearing one layer and the air can circulate through the looser outer layer. A hoodie with a very big front pocket is a must for me to stuff my scarf (known as a gaiter), mittens, and hat when I get too warm to keep them on. And they are easy to access when you feel cold again and need to put them back on. Speaking of mittens, I prefer them over gloves because they keep your hands warmer, and your hands are often the first to get cold.
Leggings or pants with bigger pockets are also helpful for stuffing the extras that come along with winter running. I generally keep my phone and keys in my legging pockets and use the hoodie pocket for my mittens, hat, and gaiter.
- Face Mask
If you have a gaiter, you won’t need a face mask very often, unless you are running in extremely cold temps. I generally only use a face mask in single digits (farenheit).
- Shoe or Boot dryer
Slushy wet roads lead to wet running shoes. I love my combo boot and shoe dryer because I can use it for regular snow boots too. You won’t need to use it every run, but a dryer prevents wet shoes from getting smelly and mildewy by drastically reducing the drying time.
2. Work Out Inside for 5-10 Minutes Before You Go Outside
Raising your body temperature is hugely helpful for getting over the reluctance to step outside. It reduces the immediate cold shock of being dressed relatively lightly. After you work up a sweat for 10 minutes inside, it actually feels refreshing to get outside, and you can move faster right away.
3. Run Low-Traffic Routes or Time Periods
Especially on slushy days, it helps to avoid traffic. If the roads are really wet or sloppy, even cars that slow down for you are going to splatter some sludge on you. I like to drive to secluded dirt roads and park somewhere. When you don’t have to deal with traffic, it’s also easier to clear your mind and enjoy the silence.
Winter running can be a delight instead of drudgery. I challenge you to try it for just a few weeks using these suggestions. I bet you’ll be hooked. Who knows, you might even become one of those runners who boasts that winter is their favorite time of year to get out there.