Cold Weather Running- 11 years of tips and tricks

While I can't solve the problem below (next on my list after the Riemann Hypothesis, of course), I thought this morning of something that I wanted to post on here. You see, this morning, it was a balmy 16 degrees in Clemson, and I decided to go running. Now, I've read a lot of articles in fine running literature such as "Runner's World" that detail the proper techniques for winter running, and I've got to say, I think that experience with winter running really dictates the proper way to handle it. With this in mind, I am going to share what my 11 years of running experience have taught me about running around when it's very cold outside.

1. If you make it out the door, consider yourself victorious. Yes, you may be able to log a 70 mile week in the summer, but that's much less feasible in the winter. And if you think before heading out the door "must run 11 miles today," it's easy to say "screw it, I'll just sleep." On the other hand, aiming for a four-mile run, that's only looking at 30 minutes of activity-- you can do that easily. The first step to cold weather running is DOING IT.

2. Always overdress. I struggled with this for years. I used to wear shorts in the winter, thinking pants hampered my ability to run fast. Then I realized: cold hampers my ability to run fast. If your quads are too tight to spread out because they are cold, your stride is going to suck. As a general rule, if the weather is less than 50 degrees, I wear pants (if I am racing, I'll extend that down to about 35 degrees, but do a good warm up inside and only go outside at the last minute). The same goes for shirts. I think the best attire is "something dry fit" + "a fleece" + "a windbreaker"... you won't sweat into your fleece, you'll stay warm, and the wind will be blocked. No, a really nice jacket isn't the same as layering-- the layers make friction and air pockets that keep you warmer. Trust me.

3. A good pair of socks is hard to find. You want a pair of socks that won't get wet, but are really thick. So thick they feel funny on your feet. I like skiing socks. If your feet get cold, you'll get cold. Believe me.

4. Mittens>Nothing>Gloves. Gloves suck. Don't use them. When you have nothing on your hands, you'll pull your hands into your sleeves and your fingers will touch, keeping you warm. When you wear mittens, your fingers also touch. But gloves separate your fingers. Macro: think of being in a sleeping bag with a friend or being in sleeping bags next to one another: sharing is warmer.

5. Wait 1.5 hours after sun-up. I don't know why this works, but it is substantially warmer 1.5 hours after sun-up than 1 hour after. Just do it, and thank me.

6. Run sunny roads when it's not windy and run trail when its windy. Darkness and wind are cold. Avoid when possible. However, wind is colder than darkness, I think, so if both are an issue, get in the trails. Also, running by lakes, buildings, and bodies of water is good: they radiate heat or something; it is always warmer running by a river in the winter than on a farm road.

7. Out-and-backs: Good and Bad. If you think you are up for it, an out-and-back will guarentee that you'll get in your miles. On the other hand, if it's just too cold, you are going to walk back, and that can be dangerous. Choose your routes wisely, and always have "take out points" along the way where you can bail if you feel awful.

8. When you start to retch because of cold, call it quits. Seriously. If your body's shunting blood from the stomach to keep you warm, that's a sign that it's too cold for the length of run you are doing. You don't need to die of exposure to get in a few extra runs.

9. Consistency is key. I've known plenty of runners who stayed in perfectly good shape running 3 miles six times per week, and plenty of runners who were out of shape running 10 miles twice a week. Length makes you mentally tough, but getting out there makes you fit.

10. Misery really does love company. We used to run "rant sundays"-- a sunday long run devoted to complaining-- in the winter when I was in college. Whatever it takes. When everyone is suffering, not everyone suffers as much.

11. Drink coffee/tea before you run, and eat a snack. I don't know why this works, either, but you will be much warmer while you run if you do this. A little warm fuel really helps.

12. Cover your neck. Zip your fleece all the way up, or wear a scarf if your chest gets hot. Guys, grow beards. Girls, wear hair in a ponytail under your hat so its against your neck.

13. Black pavement is bad. If the pavement looks black, it hasn't been newly cemented; that's ice. Don't run on it. Also, avoid pinestraw or anything next to a littered soda cup. No need to fall on your butt. Wooden bridges are also bad news.

14. Permafrost hurts your feet; it's easier to run on pavement in the winter because frozen, uneven ground= painful. Even if you can deal, you may get blisters, or you may get PF or ITBS. Not worth it.

Hopefully these will be inspirational for cold weather running.