Winter Running - Beginner

MrsSteveJP

Good Morning -
This is my first post in the MFP forums - actually, I never really knew they were here

Anyhow - I'm new to running... Started this summer with the C25k program and ran my first 5k in July. I feel like I'm really liking the results I'm seeing from doing it and I'd like to give it a chance during the winter months too. I live in Minnesota though, so winter means COLD.

I feel like I can't go from running outside in nature to running inside on a treadmill (I'd be so bored and likely not give it my all, plus I don't have a treadmill and I'm hoping to not have to purchase one).. however, I'm not sure if I'll like it in the winter months with how cold it can get here.

I'm curious if anyone has some tips on clothing for cold weather running... with the uncertainty of how I'll like it, I don't want to spend a fortune my first year, but I'd like to have something that will wear well enough to get me by the entire winter if I do end up sticking with it.

Any links to affordable, good, clothing would be appreciated!

Do I wear my same old running shoes or do I need winter running shoes?

I run outside on my lunch break while at work, so it's (typically) not dark.

Any other general advice/tips on winter running would be amazing... I'm scared and nervous - I really want to stick with this, but I'm super fearful my strong hate for cold weather will put me on the couch for the winter and I'll come out on the Spring side with 20 extra pounds...

Thanks in advance!
-AP

cheshirecatastrophe

I run in a similar climate--I believe we are snowier and windier but not quite as cold. One thing I have found is that in the deadest of winter (Jan-Feb, here), it actually becomes impossible to run outside NOT because of conditions, but because of lack of anywhere to run. The sidewalks don't get shoveled and the plow piles take up the shoulders/bike lanes; the local park with trails gives them over to cross-country skiing. So there is some treadmill time for me.

I do run outside as much as I can, though.

If you are running on solid ice, spikes or Yaktrax on your shoes are a great idea. They don't work so well on snow or on mixed ice and pavement, unfortunately.

*I* like Gore-Tex running shoes in winter. They are waterproof and, more to the point, *windproof*. (They don't work in rain, 'cause once water gets in the top, game over. But if you're trunching through snow, Gore-Tex is amazing). Brooks Adrenaline, Brooks Ghost, and Saucony Ride all have good GTX options, although they're a little more expensive.

Clothing-wise, it is really up to your comfort level, cold tolerance, and sweating. For heat, layering is your friend--the multiple layers will create air pockets and warmth. You don't want to overdress, though--sweat makes you wet which is BAD. You want to be a little cold at the beginning of your run so you will still be dry at the end.

Running tights are great. I like ones with a zipper at the bottom as they are easier to pull on. I have one pair of normal ones and one pair with wind-blocking neoprene panels in the thighs for the really bad days. On top, the most clothing I get is a running T-shirt, arm warmers, and a light jacket. Anything heavier and I'm a sweat bomb. (A lot of people do long-sleeve shirts underneath; I use the short sleeves and arm warmers so I can push down the arm warmers when I start to get hot).

I like a headband that covers my ears. I wear the Brooks Infiniti in pretty much everything. You can also buy a running, moisture-wicking hat. Winter stuff is *just* starting to trickle into the running stores, so please forgive me for not linking examples.

Socks: GET GOOD SOCKS. Moisture wicking (not cotton) and thick. I swear by Drymax winter socks. They, plus Gore-Tex windblocking shoes, let me get away without chemical toewarmers.

Hands: I have Reynaud's syndrome (bad circulation to hands and feet=>cold), so this is tough for me--I start wearing gloves around 50 degrees, when I am otherwise still in a tank top and shorts. In the winter, I run in mittens with a chemical handwarmer in each mitt. The isolation of each finger in gloves just doesn't work for me, no matter how thick the gloves are.

Visibility: keep in mind that even if you're not running at night, you may very well be in darker clouds, or in weather. High vis colors are great--my running jacket is neon green. I have lights that clip onto the front and back for actual nighttime.

Running Warehouse will do rotating sales--including on their winter gear--between Halloween and Thanksgiving. Actually, ALL the online outdoor gear stores will. Moosejaw, Backcountry, REI. I'd wait until then, and stock up. You'll get some really nice discounts.

ETA: My full winter setup is:
+ Gore-Tex shoes
+ Drymax winter socks
+ Road Runners light tights / New Balance windblocking tights
+ Short-sleeve wicking T-shirt (like from Target or Meijer or whatever)
+ Arm warmers made by cutting the toes off kneesocks
+ Brooks Infiniti running jacket, high vis colors
+ Manzella fleece mittens
+ HeatMax handwarmers
+ Brooks Infiniti headband
+ Road Runners LED lights if necessary

7lenny7

Great post, @cheshirecatastrophe!! I'll be referring to this as winter approaches. I too am a beginning runner about to experience my first winter of running in Minnesota. I embrace the bitter cold and have every intention of running all winter long, but reality may be different.

mwyvr

Our climate is quite different - usually we have less than a week each winter where there is ice or snow on the side walks - so I simply take that time off.

I started running last fall and the number one thing I did to combat winter was simply force myself to go out in bad weather, which for us means pouring rain.

Dress right and get out there. Sure, it'll feel cold at first but as you warm up the weather will typically not be an issue.

If your route becomes impractical because of ice or snow, maybe consider using a treadmill at a gym or community centre. I hate them with a passion myself, but at this point I hate *not running* with a passion far deeper than how I detest treadmills.

shabaity

If you can lose yourself in a story listen to books on tape or something like zombies run with story interspersed with music.

7lenny7

In Minnesota we do half marathons in January. I'm not running inside (or so I say to myself now).

Curtruns

to add on to @cheshirecatastrophe 's post. I have also found that running in the city is a bit more difficult. The roads have deicing agent put on it and you get a slushy top with rough, ankle twisting ice beneath it. I have moved my winter runs to the gravel roads in the country. The gravel roads are plowed but not treated, so you have a level sheet of snow. The downside is dealing with the wind, however with proper layering you don't get cold.

e5412

Winter running is totally do-able. Runners World has a page that tells you how to dress..runnersworld.com/what-to-wear

Its just a guide not something absolute because it depends on your comfort level.

I'll mostly run on the edge of the streets, or on the dirt trails in the winter.

Shoes-For packed snow on the streets, I like to use my normal shoes with sheet metal screws in the bottom. (You have to grind off the tips or else they'll poke the bottom of your foot). Easy to put in and remove and the traction is good. They work well on ice too. Deeper snow (5"+) I have some running snowshoes (Dion 132 are what I have) that work surprisingly well. I didn't think you could run with snowshoes, but you can. Your pace will suffer, but you'll come out of winter a better runner.

Clothes- My advice-Layers and get a good jacket that breathes well. Some people try to use windbreaker jackets, which hold heat in, but you don't want your sweat to turn to ice either. A long sleeve wicking shirt, and another short sleeve wicking shirt over it. I don't think I wore 2 long sleeve shirts all winter. I'll wear 2 pairs of gloves and maybe take 1 or both pairs off before they get too sweaty. I'll wear a hat, and tights. On those cold windy days, those wind breaker panel tights are nice.

For light, I'd use a Petzl headlamp.

I think the coldest I ran in last year was -2 with a 20 mph wind. Much colder than that and I did the treadmill instead.

7lenny7

It sounds like it might be a good idea to run multiple loops starting at a house or vehicle so a person could drop off the clothes they take off while running, or bail out early if they end up getting too cold from sweating too much.

ephiemarie

I'm in Wisconsin and ran outside all winter last year. There are some great gear tips in Cheshirecatastrophe's post above. To that list, I'll add a balaclava for the coldest days. Gore-tex shoes, SmartWool socks, and layered clothing, with YakTrax for the really snowy days. I bought most of my gear at Target/Walmart and TJ Maxx.

MrsSteveJP

Thank you all SO MUCH - especially you, @cheshirecatastrophe! This is all wonderful.

I don't live in the city and not too far from my house is a dirt/gravel trail that is about a 2-2.5 mile loop, so on days that the roads are bad in my work loop, I can plan to run there. No worries of traffic and roads that have been de-iced. I also feel like with all the trees that surround this trail, it might help protect me from wind too. This may be my saving grace.

I will still plan to get some reflective gear too.

I just need to find the right clothes - I've seen some trickling into stores in northern MN (on the shores of Lake Superior, its almost always chilly), but I got so intimidated by the brands and different 'options' for pants, that I just walked away and told myself I'd deal with it later. But I need to be ready for it when it hits, so I'm trying to be ahead of the game.

I'll check out some stores and do some looking online!

Thanks again for all the help everyone - I'm hoping to be able to report that I made it all winter as an outdoor runner, but I don't want to rush the season upon us

PS - @7lenny7 - I see you ran the Torchlight 5k - that was my first 5k - it was awesome!

ka97

A lot of really good advice here, so I don't have much to add. I have found that my underarmour mock necks are the most valuable part of my winter wardrobe - under a t-shirt on a cold day, under a tech shirt on a colder day, or under a fleece or running jacket on a really cold day. I have several pairs of underarmour tights that I love, and a pair of fleece lined northface tights that I wear on the coldest days. Most of the winter I wear my regular shoes, but switch to warmer socks, though I do have I a pair of gortex rides that I wear if it is snowing or the roads are wet. A couple of pairs of merino wool socks are worth the investment.
You can sometimes find good deals a marshalls or tj maxx, but you have to be willing to search through most of the junk to find the good stuff. If there are any outlet malls near you, places like nike or saucony or adidas will sometimes have last years clothing line at a slightly discounted price.

girlinahat

I'm not a runner myself, but my friend has been raving about 'Icebug' shoes. I think they are Scandinavian so whether you can get them over there I don't know but worth a look into.

WMLizard

I'm in the mid-Atlantic, so definitely not as cold, but I'm a total cold weather wuss, so I still wear winter gear. I resisted tights for the longest time because they just LOOKED cold - I mean, they're so thin and right up against your legs! - but I finally caved and bought some and they are great. Looser pants just let cold air in as they flap. So when it comes to pants, I suggest tights. Maybe try for one lined pair and one unlined, that way you have options as the temperature fluctuates, without having tons of things laying around. Ear protection is key for me - I feel miserable all over when my ears start aching.

7lenny7

@MrsSteveJP, If you get to Maple Grove, TC Running Co is a great place for running gear. The folks there are VERY helpful. I've bought my shoes, socks, and hat from those guys (and the shop in Eden Prairie). Their recommendations have been spot on.

The Torchlight 5K was a blast! It was my fourt 5K and I thought it was very well organized. I ran it with my daughter and we both agreed we'd run it again next summer. My next race is the Monster Dash half marathon. I hear that the organizer, Team Ortho, also does a great job organizing races.

cheshirecatastrophe

ephiemarie wrote: »

I'm in Wisconsin and ran outside all winter last year. There are some great gear tips in Cheshirecatastrophe's post above. To that list, I'll add a balaclava for the coldest days. Gore-tex shoes, SmartWool socks, and layered clothing, with YakTrax for the really snowy days. I bought most of my gear at Target/Walmart and TJ Maxx.

@ephiemarie - how do you keep your clava dry? Mine gets so soaked with snot and moisture from breathing out that it ices to my face, making it worse than pointless. Do you have one with one of those plastic masks?

Daisy471

I run outside all winter too, and chesirecatastrophe summed it up very well. I live in Michigan, and do more winter races than summer ones. For me the worst thing is the wind, I live in a very rural area and it's almost all farmland, so there's no escaping the wind. I would recommend a lightweight wind resistant jacket. Right now REI has some on their outlet site at a great discount (Brooks Nightlife for $25). I have one, and while I think it's not as water resistant as they claim it is great in the wind.

If the prices at the running store are a bit high, especially if you're not sure how much you want to run in the cold, check at Taget, Kohl's and TJ Maxx. I like the C9 baselayer tops better than Under Armour and they are much cheaper.

mbaker566

cheshirecatastrophe wrote: »

ephiemarie wrote: »

I'm in Wisconsin and ran outside all winter last year. There are some great gear tips in Cheshirecatastrophe's post above. To that list, I'll add a balaclava for the coldest days. Gore-tex shoes, SmartWool socks, and layered clothing, with YakTrax for the really snowy days. I bought most of my gear at Target/Walmart and TJ Maxx.

@ephiemarie - how do you keep your clava dry? Mine gets so soaked with snot and moisture from breathing out that it ices to my face, making it worse than pointless. Do you have one with one of those plastic masks?

that is an excellent question and I'd like to know

and also living in the city, what does it feel like to run on yaktrax? between the ice and snow and slush

UltraRunnerGale

After suffering through hypothermia and it costing me my 100K finish, I discovered merino wool. Yes, wool. No, not itchy. If you wear it next to your skin (yes even sports bra), you won't feel the cold or wet. I was even in the pouring rain for nine straight hours and I didn't feel the wet (I was wearing a wool sports bra and short sleeved top). It is a miracle fabric that the wicking materials just CAN'T match. Once you try it, you'll NEVER go back!! BONUS: it doesn't stink. Seriously! People love to travel with wool pieces because they can be worn for multiple wearings without washing!! Try Icebreaker and/or SmartWool brands. You won't be sorry!

cheshirecatastrophe

UltraRunnerGale wrote: »

After suffering through hypothermia and it costing me my 100K finish, I discovered merino wool. Yes, wool. No, not itchy. If you wear it next to your skin (yes even sports bra), you won't feel the cold or wet. I was even in the pouring rain for nine straight hours and I didn't feel the wet (I was wearing a wool sports bra and short sleeved top). It is a miracle fabric that the wicking materials just CAN'T match. Once you try it, you'll NEVER go back!! BONUS: it doesn't stink. Seriously! People love to travel with wool pieces because they can be worn for multiple wearings without washing!! Try Icebreaker and/or SmartWool brands. You won't be sorry!

I think it's itchy. But people who swear by it, SWEAR BY IT.

7lenny7

Daisy471 wrote: »

I would recommend a lightweight wind resistant jacket. Right now REI has some on their outlet site at a great discount (Brooks Nightlife for $25).

@daisy471, thanks for the tip on the jacket! REI is having a deal until tomorrow where you get 25% off your most expensive REI Outlet item, so I got it for $17.73! Apparently I took the last one because now when I go back, they say they're out of stock. They still have the non-nightlife version in stock in some sizes though.

litsy3

moyer566 wrote: »

cheshirecatastrophe wrote: »

ephiemarie wrote: »

I'm in Wisconsin and ran outside all winter last year. There are some great gear tips in Cheshirecatastrophe's post above. To that list, I'll add a balaclava for the coldest days. Gore-tex shoes, SmartWool socks, and layered clothing, with YakTrax for the really snowy days. I bought most of my gear at Target/Walmart and TJ Maxx.

@ephiemarie - how do you keep your clava dry? Mine gets so soaked with snot and moisture from breathing out that it ices to my face, making it worse than pointless. Do you have one with one of those plastic masks?

that is an excellent question and I'd like to know

and also living in the city, what does it feel like to run on yaktrax? between the ice and snow and slush

You can tell they're there, but it's manageable. Steer WELL clear of metal drain covers, though. I usually don't use Yaktrax though as I have found my Inov8 roclite 243 cope really well with ice, snow and slush (we don't get deep snow where I live though).

sarafischbach9

Don't let the Winter scare you. Sometimes doing a long run in very hot and humid conditions is more dangerous. But you still have to be careful in the Winter. I ran the Cleveland marathon in May and if you want to do a 16 to 18 week marathon program, you must start in January so not running in the winter is not an option. I am in Ohio, by the way, so similar climate. we have awful winters.

Here are my tips:
-Run with the wind in the first half. Run away from the wind on your way back. Opposite for summer.
-Buy YakTrax for snow and ice. I am going to need to buy a pair myself. People swear by them.
- When in doubt, run indoors. Ice storms especially or sub zero temps!
- Dress like it is 15 degrees warmer. Remember if you get too hot you can take a layer off. You can only take off so much in the summer.
- Run in the afternoon if you can. Like right after work if you have a normal job. If you work 2nd shift, a late morning run would be the next best. It is the warmest in the afternoon and it is before it gets dark.
- If you must run in the dark, wear bright clothes and pay attention to traffic and ice. Maybe try a head lamp.
- Pick routes that are well lit and usually plowed.
- Warm up... I got injured in the winter from not properly warming up.
- Be flexible!
- If you need a long run like 12 miles for example... if its really cold and you can't take it it isn't a bad idea to do 6 in the morning and 6 later on. But I wouldn't do this all the time... only if you must.
- Don't be scared of the treadmill. It sometimes becomes your friend.
- Make friends with cross training.
- Interval training on the 'mill can be fun.

And most importantly: Remember when you're training for a Spring race and you must run in the winter to train properly, it WILL be warmer when you actually race. Such was the case for my last marathon. Most of my training runs were done at 20 to 50 degrees. It was 70 to 80 degrees during the marathon with 80 to 90 percent humidity. There was rain though which helped cool us off.

zdyb23456

It doesn't get too cold where I live - maybe in the 30ies during the coldest months. I wear tights that cut off at mid-calf, a sports bra, tank, and a zipup hoodie. When I first go out, I'm freezing so I tie that hood up to cover my ears and pull the arms down to cover my hands. About a mile in, the hood is down and my hands are out and I feel good

MrsSteveJP

Thanks again everyone!! wow - more reply than expected!

Question: when shopping online for the tights; is is important that it says 'insulated' or something of the like or can they just be running tights?

Curtruns

cheshirecatastrophe wrote: »

ephiemarie wrote: »

I'm in Wisconsin and ran outside all winter last year. There are some great gear tips in Cheshirecatastrophe's post above. To that list, I'll add a balaclava for the coldest days. Gore-tex shoes, SmartWool socks, and layered clothing, with YakTrax for the really snowy days. I bought most of my gear at Target/Walmart and TJ Maxx.

@ephiemarie - how do you keep your clava dry? Mine gets so soaked with snot and moisture from breathing out that it ices to my face, making it worse than pointless. Do you have one with one of those plastic masks?

I use a neck gaiter and let it ice over. It does slow my pace down a bit as it blocks air flow. When it is really bad, I will push my chin out to create some space between my mouth and my gaiter. This has worked well for me, even on long runs.

BrianSharpe

<<

---

"Hypothermic Half Marathon" a couple of years ago (it was about-35C)

OP you can run all year round if you dress properly for it. As other have mentioned the key is layers, you want to be a little chilly at the beginning of the run.

One of my go to winter running items is merino wool base layers & wool socks. Lightweight, warm & wicking. My typical cold weather will be a base layer, winter weight tights (they're more wind resistant than regular compression ones) a long sleeve running shirt, fleece layer (weight depends on temps) and running shell. For exceptionally cold weather I also have my balaclava & always wear a beanie / toque (again wight depends on temps). It takes a little trial & error as we all have different cold tolerance. If you have a local running group talk to some of their members (consider joining too) most runners will be happy to share whatever wisdom they can.

SueInAz

cheshirecatastrophe wrote: »

Hands: I have Reynaud's syndrome (bad circulation to hands and feet=>cold), so this is tough for me--I start wearing gloves around 50 degrees, when I am otherwise still in a tank top and shorts. In the winter, I run in mittens with a chemical handwarmer in each mitt. The isolation of each finger in gloves just doesn't work for me, no matter how thick the gloves are.

I just wanted to respond to this part because I found it interesting... my sister and I both have Reynaud's. Hers is more like yours; she needs gloves below 55-60 or her fingers turn white. Luckily, we both live in Southern Arizona where it's warmer so it's only races and morning runs in the winter where she really finds them necessary. I, on the other hand (see what I did there?!) have nearly the opposite problem. In the heat, which I'm dealing with most of the year, my hands turn red and white spotted and they swell up. I start dealing with this when it's over 70° or so, especially on longer runs, and the temperatures in the summer rarely even dip that low (82° at 5:30 this morning when I started my run). I haven't yet figured out a good way to handle this other than trying to keep them wet so they stay a little cooler.

OP, back on topic, I don't know about you but when I run I get hot. There aren't a lot of below freezing days here but we do get them and I do run in them. We also have a place in the mountains at 7500' so winter happens. Layers you can take off as you get warm are helpful and I find that as long as my ankles and ears are warm that the rest of me is okay (but you've already seen the issue with my hands; gloves don't last more than the first mile). The last time I ran when it was 28°F by mile 2 I was in short sleeves, a headband that covered my ears, regular capri length compression tights and ankle socks and I was more than comfortable with my long-sleeved jacket tied around my waist. If it had been windy I would have needed a little bit more, though.

SueInAz

cheshirecatastrophe wrote: »

UltraRunnerGale wrote: »

After suffering through hypothermia and it costing me my 100K finish, I discovered merino wool. Yes, wool. No, not itchy. If you wear it next to your skin (yes even sports bra), you won't feel the cold or wet. I was even in the pouring rain for nine straight hours and I didn't feel the wet (I was wearing a wool sports bra and short sleeved top). It is a miracle fabric that the wicking materials just CAN'T match. Once you try it, you'll NEVER go back!! BONUS: it doesn't stink. Seriously! People love to travel with wool pieces because they can be worn for multiple wearings without washing!! Try Icebreaker and/or SmartWool brands. You won't be sorry!

I think it's itchy. But people who swear by it, SWEAR BY IT.

I have merino wool socks and I love them. Not much call for it for any other piece of clothing as it isn't often too cold here but I don't find the socks itchy at all. Costco carries them in the winter and I keep buying new colors every time they get them back in stock.

ephiemarie

[/quote] @ephiemarie - how do you keep your clava dry? Mine gets so soaked with snot and moisture from breathing out that it ices to my face, making it worse than pointless. Do you have one with one of those plastic masks?[/quote]

My husband and I both own the Chaos-CTR Chinook Multi Tasker Pro Micro Fleece Balaclava with Windproof Face Mask ($16 on Amazon), and we haven't had issues with it icing to our faces. It's got adequate ventilation in the mouth/nose area and isn't super tight. I like it because it is sort of hinged, so I can pull the head portion back if I get too warm or pull the face portion down. And also because I look like a ninja when I wear it.

MrsSteveJP wrote: »

Question: when shopping online for the tights; is is important that it says 'insulated' or something of the like or can they just be running tights?

I wear regular running tights from Walmart for most of the winter. On windy days I'll put a pair of shorts on top of them because my rear end invariably gets cold. For really cold days, I have a pair of Under Armour Cozy tights with a super soft thermal lining. I bought those on eBay. On really, really cold days (-20 degree windchill), I'll layer a pair of sweats or gym pants over the lined tights and also double up my mittens.

I have a Nike Element Shield Max jacket (again, eBay) with a built in gaiter and nifty little foldover hand mitt thingies. The jacket is lightweight but crazy warm. Highly recommend!

juliet3455

@MrsSteveJP You can always hit up the Downhill and Cross-Country ski shops as they will have some decent gear options that you can incorporate into your collection. I have a Light Weight Jacket from MEC ( Mountain Equipment co-op) that has a Gore-Tex front and the back is fleece. So you get the wind breaking/breathing of Gore-Tex and the wicking of Fleece all in one package.
I have a Light and Heavy weight wicking tights that I combine with Gore-Tex pants and Fleece shorts on colder days to keep the privates warm.

For your first few runs I really recommend what other people have already stated
Face into the wind at the start of your run.
Do short loops passing your House/Vehicle/Gym until you figure out your clothing requirements.
Have an escape plan so your not caught in the bush on a strange trail that you don't know.
Ice cleats - the brand doesn't really matter as long as they are comfortable, grab the ice and don't destroy your shoes. I got mine (1/2 price) at Canadian Tire in the spring when they were clearing out there winter stock.

Search on-line for local Running Club/Groups in your area who would be able to offer up running routes, clothing suggestions etc. Quite often a local Sporting Goods/Running store will sponsor runs- Yes it is a form of marketing to get you in the door and buy some gear from them but it is usually well worth it because of all the knowledge that the other runners are willing to share.

Try these post also
http://community.myfitnesspal.com/en/discussion/1148134/running-and-exposure-to-cold
http://community.myfitnesspal.com/en/discussion/956611/tools-of-the-trade/p1