Tips and Tricks to Running in the Cold

Hey! It's Lizz and I don’t know about you, but when it starts to get colder and we have fewer daylight hours it gets harder and harder to head outside for an early morning workout. It’s great to get some fresh air early in the morning no matter the reason, but the temperature can make getting out of a warm bed hard.

Elise is in the middle of a 10,000 steps a day challenge, which helps give her the extra motivation to brave the cold. I’m in the middle of training for a race, which means I am spending a lot of cold mornings outside.

Here are some of my best tips for getting in exercise in the cold:

  1. Layers are your friend

    It’s a common saying that when you’re headed outside for a workout you should dress for temperatures 10-20 degrees warmer than what it is outside (depending on wind). For my work out in 36 degree weather I wore running tights, a long sleeved t-shirt and a jacket.

  2. Don’t Forget your Extremities (or your head)

    My first cold workout of the season I didn’t have gloves or anything to cover my ears. I spent the whole time thinking about it and ended up cutting it off early. If you use your smart phone while out make sure your gloves are touch screen compatible to save you some stress!

  3. Stay Visible

    When you are working out in the dark it is your responsibility to remain seen by motorists! I can’t tell you how many times I’ve had a close call with a car and it is almost always my fault for not being seen! Now I wear a fluorescent jacket and have a headlamp for runs in the pitch dark before sunrise.

  4. Remember Hydration

    I learned the hard way that many of the water fountains I frequented during the summer are turned off during the winter months. I had come to rely on them to stay hydrated and spent a recent workout very very thirsty! Make sure to carry hydration with you or to double check which water fountains are working.

  5. Warm up Before & After

    Before I head out I run in place for a minute or two in my full gear to make myself nice and toasty. And when I get back I immediately take a warm shower. Don’t sit around too long after a cold workout! Your body temperature will drop and it’ll be more difficult to get it back up.

  6. Lastly, and most importantly

    Take a post-run selfie to show off that you just finished a very cold work out! Cold runs always result in rosie cheeks.

Now you can use some of these tips at a local Thanksgiving race! Sign up for the Utah Food Bank Utah’s Human Race 5k/10k and your race entry is tax deductible. South Davis Racing series had a Turkey 10k/5k/1k that is great for the whole family! And if you are looking for something a little bit more challenging there is the Thankful 13 Half Marathon (and 5k and Kid’s Run) at Thanksgiving Point. I ran it 2 years ago and it was a great way to start a fun day! (Plus turkey shaped medals!)

Our Sponsor