In my last post I wrote about why you should be running outside, even when it's cold. This article is part 2: How to run in cold weather.
The first rule of how to run in cold weather: Suck it up.
Many people have a mental block surrounding this, but the simple fact is that you won't die, and if you've got all the proper gear then you'll not only be more comfortable, but that will have a positive impact on your motivation. In other words, you'll feel like an idiot if you drop a few hundred bucks on cold-weather running gear and then never use it.
Making the switch to all-weather running takes some planning and preparation, and you'll likely need to open your wallet to ensure that you stay both safe and warm. I firmly believe that you should get specialized equipment at a specialized store. The staff is knowledgeable in the type of equipment needed for harsher conditions, and it usually makes for a one-stop shop.
Here are a few tips for what you'll need:
1. Identification – this one is always a good idea. I also advise that you tell someone where you're going, and stick to a populated area in case you slip and break something. You don't want to freeze to death while waiting for help to arrive.
2. Thick, absorbent socks.
3. Tights that cover your entire legs. In extreme cold an additional layer of track or fleece pants over top is advisable. For guys, if it's really cold, you can buy specially insulated underwear for body parts that should never be allowed to get frostbite. I learned this one the hard way.
4. For the upper body choose multiple layers, starting with a wicking, light-weight and long-sleeved shirt. For additional layers avoid using cotton, choosing either wool or Polypropylene. The outer layer needs to be windproof: GORE-TEX is always a good choice.
5. Don't forget a hat; I have three different toques based on how cold it is, as well as a running balaclava that I put on when it starts to get colder than about -20. I've run in -30 without the balaclava before and survived without any frost bite, but it wasn't the most pleasant experience. The added benefit of the balaclava is that it has a special breathing vent that serves to warm up the air as it is being inhaled.
6. While I've got four different types of head coverings, I only have one pair of running gloves. A moderately thick pair is good from freezing right down to -30, as long as you're exerting yourself enough to keep blood flow to your fingers sufficient.
7. Don't overdo the clothing. You want to limit exposed skin, but you shouldn't be too warm when you start or you'll be cooking by the time you're finished.
8. Gripping overshoes for ice: I've never worn these, but I know some people who swear by them and the online reviews appear positive. I can certainly think of some times when they would have come in handy. Two brand names that I have heard good things about are called Yak Tracks and Get-a-Grips.
9. Damaging your lungs from exercising in cold temperatures is a myth, although asthma attacks can be more easily induced by breathing in frigid air. Therefore, asthmatics should wear a mask or scarf that warms up the air before it is inhaled, and carry their inhaler if they use one. For the rest of us, we can experience some discomfort from airway restriction during the run, and this will necessitate running at a slower pace, but you aren't "burning" your lungs from the cold.
Spending money on cold-weather exercise gear is a worthwhile investment, not only because it makes the activity more enjoyable, but having all the proper equipment and knowledge builds your self-confidence and makes you more likely to persevere at making the transition to all-weather exerciser.
Once you get used to running outside all the time, you'll start to realize just how lame treadmills are.
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