Winter Running Tips & Gear

When the weather turns cold, I'm determined not to turn into a hermit. I could get my running miles in on a treadmill at the gym, sure, but there's something about running in place that leaves me unsatisfied. No one should exercise for an hour without moving an inch, if you ask me.

Instead, every December 21st I re-up my membership in that tribe of masochists...I mean, enthusiasts...known as winter runners. Our obsession isn't for everyone, it's true, but that doesn't stop me from trying drag my summer running partners out of the fitness club and into the chill every chance I get. Want to join me? Here's what you need to know.

Saddle Up

I'm not going to sugar coat it. Winter running takes some commitment. A few seasons ago, on an especially frigid morning, I wrote out a list of pros and cons to justify my urge to run in subzero temperatures. Here's what I came up with.

Pros:

• I won't overheat!
• Solitude I can't find on my regular running trails in the summer.
• Think of how much better my endurance will be than everyone else at the April Fool's Day 10K.
• It's free.
• Everyone who sees me thinks, hey, R-E-S-P-E-C-T.

Cons:

• The wind freezes my face.
• Have to be on the lookout for ice at all times.
• My thighs and calves get kind of numb.
• It gets light late and dark early.
• The wind freezes my toes.

As you can see, I came up with five factors apiece, but only after I lamented the freezing wind twice. So the tie went to the Pros and I headed out that morning. And, you know what? That was the run when two fox kits dashed across the trail about ten yards in front of me and tumbled together into a pile of frost-covered leaves. They didn't seem aware of my presence until I was almost next to them, and when their little faces poked out to peer at me, they seemed more curious than nervous about my unexpected presence in their winter wood. Such are the magic moments of winter running.

Warm Up

If you're like me and prefer to do your running on trails, you know the importance of a pre-run stretch to protect your lower body from strains and sprains caused by awkward missteps on uneven surfaces. In the winter, getting limber before a jog can be even more critical because ice on the ground increases the risk of losing your footing. What's more, cold weather can make your muscles a hair less able to loosen up in the early minutes of a run.

That's why, before I head out on a winter run, I always do some yoga-style dynamic stretching inside where it's warm.

• First, I move through downward dog and child's pose.
• Next, I pull my legs under me for some slow lunges with my fingertips touching the ground, stretching my hamstrings, groin, quads, calves, and Achilles. I move through the lunges in a slow, fluid motion, instead of staying static, which can do more harm than good to cold muscles.
• After that, I return to a downward dog, walk my hands back to my feet, and then slowly straighten my back.
• When I've returned to standing, I take a series of slow steps, pulling my knees up to my body across my hips with my hands.
• Finally, I finish up with some slow leg swings, increasing the range of motion as I go.

Now I'm ready to head out.

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Gear Up

Actually, I take that back. I'm almost ready to head out. Before I do, I check to make sure I'm wearing the appropriate clothing for a winter run. Now, I acknowledge, what makes gear appropriate can be a matter of personal preference. I tend toward staying as minimalist as possible, because I find that running while wearing anything bulky throws off my stride and gets in my head. My goal on a winter run is to wear clothes that balance warmth and a trim fit, even if that means sacrificing a little bit of heat retention and for freedom of movement.

On a typical winter morning in my neck of the woods (temps around 25 degrees Fahrenheit/-4 Celsius), here's what you'll find me wearing. For starters, I want my head and ears covered, so I go with a tight-fitting, wind and water-resistant beanie. (When it gets really frosty, I might also add a neck gaiter.) I layer my torso and arms with a wicking, insulating base layer (I prefer one with a zip neck), a 1/4 zip technical fleece that gives my arms freedom of movement, and an insulated vest with a high warmth-to-weight ratio and, critically, reflective material to make me visible when I'm running near roads. I cover my hands with a pair of old wind-proof x-c ski gloves I "borrowed" from my brother a few years ago and still haven't returned (sorry, dude).

Below the belt, the Radikl pant from KÜHL that give me excellent freedom of movement and supreme comfort. On warmer (above 40 F/4 C) mornings, I might just wear these under a pair of active shorts to keep my thighs warm. When temperatures dip, I'll wear the baselayer bottoms under a pair of wind-proof running tights I got for Christmas.

As for my feet, my running shoes are my running shoes. I don't change up my footwear just because the weather turns frosty. I may, however, wear a pair of merino wool running socks instead of my usual cotton ones.

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Cheer Up

Ok, now I'm ready to run, and I can't wait. When it comes down to it, there are few activities that enhance my mood and give me confidence for the day more than a mid-winter morning run. The bracing air in my lungs, the quiet solitude, and the chance encounters the natural world make even the harshest wind blow less cold. My friends can keep their gym memberships. I'm signed on as a winter runner for life.