In my pre-running days, I did everything humanly possible to avoid the torture of winter weather. I’d park close to the mall (or, even better, have my husband drop me off at the doors), insulate myself in huge puffer coats while clutching a never-ending series of hot beverages, drive down Candy Cane Lane to see the Christmas lights while tsk-ing smugly at all the nutjobs WALKING in the DARK and the COLD, and may have single-handedly caused climate change by idling my car for ten minutes every morning before planting my butt in the driver’s seat. But when I started running, I soon found this cold-avoidance is exactly the opposite of what I should do to run comfortably outside. Here’s what I do now:
GO OUTSIDE FREQUENTLY all year. When the leaves begin to fall and the temperatures fluctuate as wildly as a toddler’s temper, resist the temptation to hibernate indoors. Run short errands. Walk the dog. Park farther from the mall. Walk to the mailbox. Walk your kids to school. Don’t bundle up to within an inch of your life. Be brave. See how much cold you can handle in short bursts. MAKE SURE YOU’RE SHIVERING FOR THE FIRST 10 MINUTES OF A RUN. If you’re nice and warm at the beginning of a run, you’re going to be sweating buckets after the first few kilometers. Sweat and cold do not mix! You’ll be a soggy, blistery, chafed mess during the run, and a human popsicle as soon as you stop. The rule of thumb is to dress as though it’s about 10C (20F) warmer than it really is, but I personally need to dress as though it’s about 20C warmer. Despite my cold-bloodedness, I overheat easily while running. If your teeth are chattering and you’re re-thinking your life choices at the start of a winter run, you’ve dressed properly. RUN IN SHORT LOOPS. If dips in temperature make you uncomfortable, don’t plan a 20K out and back route. Run a loop that brings you back to your house (or workplace, friend’s house, car) within the first 10-15 mins (2-3K or so). If you’ve dressed too warmly, you can shed layers, or if you haven’t dressed warmly enough, you can pick up extras like a shell jacket or gloves. I find that after the first 10 mins, I’m as warm as I’m gonna be, so doing this each time the temperature drops significantly can really help if you’re not experienced in layering clothing for cold-weather running. DO SOME DYNAMIC WARM-UPS for a minute or two right before you head out the door, or outside before you start running. Think lunges, squats, high-knees, butt-kicks, etc. Warm up those muscles! SPLIT LONG RUNS BETWEEN THE GREAT OUTDOORS AND THE TREADMILL. If you can’t see yourself running that whole 10K in the cold, commit to just running 30 minutes outside, then complete the distance later on a treadmill. Fun fact: I’ll bet a serious amount of imaginary currency that by the time you’ve run 30 minutes outside, you’ll keep going. But know that you don’t have to. Now get out there and get acclimatized!
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AuthorKathy Istace runs and races in one of the coldest cities on earth. Archives
December 2020
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