Running during winter months

cbrewer1029

Hi all! This might seem silly, but does anyone have any tips for a beginner regarding running outside in the cold? Over the summer, I completed the C25k program and ran my first 5k in September. After running many miles in outrageous heat and humidity, I was so excited for the weather to get cool, because I knew it would be so much more enjoyable. Well, indeed it got cooler, actually rather cold pretty quickly (central IL) and my first run was painful! Oh, my lungs lol Needless to say, I fell off the bandwagon a bit with weight loss, exercising and everything else for a short while. I'm looking to jump start my progress and would very much like to get back to running outdoors. Any recommendations to push through the lung pain? Clothing recommendations?
Thanks!!!!

RangerRN507

In the Army's words..."suck it up and drive on"...thats all I can say about the lung issue, as for clothes just wear sweats but make sure its breathable material or else youll cook in those bad boys, thing is ultimately you just need to acclimate to it

ponycyndi

Like you, I did a lot of walking/running during the summer months, but had to switch to indoor activities, as I have a toddler in tow.

Raasy

get some cold gear running pants and shirts, maybe if you can push out your time a little bit. Do you run in the mornings? if so maybe try going a little later when its a little warmer. Or you my need to shift it inside for a little bit. I did read an article about how some people go to the gym to do their warm ups and then go outside for their main runs, after that they do their cool downs in the gym again. Helps to get you warm again.
I am in Southern California so we don't get much freezing cold here but it does get chilly out. I had to get my cold gear out so I can get my runs in. And a friend sent me some gloves so they will help as well

tdslovey

I run outside ALL year round. It gets cold in Maryland.
If you are dressed properly, you should only be cold right before you start.
Wear layers so you can take off one if necessary and tie around your waist.
Slow down your pace to allow your body to get acclimated to the cooler weather.

If the temp is 35 degrees to 40 degrees, I wear a running pants, long sleeve heavy tech shirt, a light running jacket and light running gloves and a head band.
Above 40 degrees, same thing except its a thinner lighter long sleeve tech shirt and I take the sleeves off of my running jacket, no gloves or headband.
Below 35 degrees, I wear leggings under my pants and winter running gloves and a winter hat.

Some of my friends wear more clothes, some less. Try it and adjust as you run until you find something that works for you.
Running with a group or friends will distract you from the cold as well.

Almost all my gear is specific to running and reflective because I run both mornings and night with a group.

eldamiano

How do you go out shopping in the winter? Same answer really. Actually it should be easier to go running because the exercise keeps you warm

ScientificExplorerGirl

Sorry, I'm originally from Maryland and compared to the winter weather in Ontario it is relatively tropical

I do find that there are times when I cannot run outside in the winter, especially when there are strong winds combined with cold temps (-20 F or below). My husband used to run in even colder temperatures.

The best way to proceed is to wear moisture wicking clothing. Wear ear muffs and perhaps a balaclava to cover your face. Wrap a scarf or neck gaitor around your neck and raise up high enough so your mouth and nose are covered. This really helps to warm and add moisture to the air you are breathing which reduces pain to lungs. The body warms up after about 10 minutes but I find that I have the most trouble with my ears, head, and breathing.

If you google winter running in Canada you can get lots more tips. This link is insightful:
http://www.runningroom.com/hm/inside.php?id=2739

I hope this is helpful


One more thing: You might try a Canadian sportswear chain such as MEC (http://www.mec.ca/Main/home.jsp?gclid=CIaZy-3x17sCFclcMgodQAIAoQ) to get an idea of what is available. Cheers!

_Zardoz_

Just get out and run that's the easiest way. Make sure your hands and head are warm and just well run. You get used to it all in the end after a while you can gauge your clothing needs for different conditions. Don't use the weather as an excuse running in the winter in some ways is more rewarding than the summer. It's actually quite amazing how warm you stay. I'm normally still in shorts down to around 1 degree centigrade (your legs will always stay warmer). Keep your core warm but don't over dress. Also on the short dark days make sure you're wearing something that makes you visible. Wearing black in reduced light is asking to get hit by a car (I see a lot of people doing this)

SameMe_JustLess

Warm dry-fit base layer, thermals, outer layer, coat, etc. I guess you could wrap a scarf or neck warmer high so you can breathe through it till you warm up if your lungs hurt. Good luck!!

sjp_511

I totally agree with the above post about light/bright colors for visibility. Number one goal for running outside is not to get hit by a car!

You really need to experiment on what is good for you. Everyone is different in terms of what they need to keep warm. Thicker socks than normal is nice. I prefer jackets instead of pull overs so I can unzip to cool down without fully removing the layer.

For the sore lungs, you will get used to it. You can cover your mouth and nose to warm up the air before it hits your lungs but I hate that. I have a mild asthma and running in cold weather makes it flair up so I use an inhaler and that really helps me.

RunnerElizabeth

The two most helpful things I do for cold weather running are: 1. Extremely tight base layer, depending on temps it will be a sports tank, a wicking tee or a long sleeve thermal, I usually buy a size smaller than normal for this. The trick is to wrap your lungs like sausages. 2. Immediately start running when you get out the door, no walking to your starting place. If you walk first you are essentially cooling down rather than warming up.

And wear wool socks! As far as what to put on over your extremely tight base layer, that veries person to person and by temp as well. I dress pretty light. 15-20F and no wind I wear my sports tank, light running jacket, light weight running tights, head band andcotton gloves that I will take off and put back on mmultiple times.

I also have asthma, but steps 1 and 2 really help with my lung issues. I don't take albuterol unless I'm a step away from hospitalization because it gives me migranes, so I just make sure to keep the lungs toasty.

dalguard

Best thing for lung pain is to breathe through something like a scarf or balaclava. I don't usually do it for very long because it feels claustrophobic but you can adjust as you run depending on how you feel.

PinkNinjaLaura

I'm in northern Minnesota, so it gets pretty cold here too. Coldest I've run outside is -2F. Colder than that I hit the treadmill. I go with layers - on top my base layer is a snug thermal quarter zip (with thumb holes), next layer is a quarter zip tech pull-over, top layer is full zip hooded tech sweatshirt. The zippers are nice to let air in if you get warm. I usually wear either a headband or lightweight running hat and if it's windy I'll pull up the hood. My legs I have a thick pair of running tights on the bottom, with thinner/lighter tights over that, and then cotton shorts on the top - they have pockets & give a little extra warmth on my thighs. Yesterday it was 26 above so I just wore the thick tights but wished I had the shorts on too. Experiment with what works. Also I bought Yaktrax to put on my shoes when it's icy or snowing out.

Edit to add that if it's windy you want one of your layers to be a windbreaker. I bought a light tech jacket at Target that I can substitute as my middle layer. Also if it's really windy (cold wind chill) put Vaseline on any exposed areas of your face. It protects your skin from windburn.

rohwrohw

Get the proper clothing and layer. Make sure you use dry fit if possibe as it wicks away the moisture from the skin and will keep you from getting cold in the winter months as well as hot in the summer months.

Since the body is cold when we begin….give yourself a little more time to warm up before you start running when its cold. It won't hurt so bad….As for the lungs….in through the nose and out through the mouth will cut down on the lungs burning. Controlled breathing. :-)))) You can do it.

dandj13

Having the correct running clothes is key. Wicking clothes and layer up. Dont overdress either. It takes practice. I've read that you should dress as if it's 20' warmer than reality as your body warms as you run. I'm usually a bit cold for the 1st mile and then warm up pretty good. SmartWool socks are my most recent must have- love them! I have a neck gaiter that I can pull up over my mouth/nose when I start to warm up my lungs and pull down after about 5 min. I also chew gum when I run. This for some reason seems to help as my throat doesnt feel dry/achey when I chew it- helps me def in the cold.

JONZ64

The two most helpful things I do for cold weather running are: 1. Extremely tight base layer, depending on temps it will be a sports tank, a wicking tee or a long sleeve thermal, I usually buy a size smaller than normal for this. The trick is to wrap your lungs like sausages. 2. Immediately start running when you get out the door, no walking to your starting place. If you walk first you are essentially cooling down rather than warming up.

And wear wool socks! As far as what to put on over your extremely tight base layer, that veries person to person and by temp as well. I dress pretty light. 15-20F and no wind I wear my sports tank, light running jacket, light weight running tights, head band andcotton gloves that I will take off and put back on mmultiple times.

This AND if you can find an indoor running Track, JOIN THAT GYM!:laugh: I'm pretty lucky, the gym I belong to has an indoor track, its not too big but it is good for intervals and harldy ever crowded

MeanderingMammal

In the Army's words..."suck it up and drive on"...thats all I can say about the lung issue, as for clothes just wear sweats but make sure its breathable material or else youll cook in those bad boys, thing is ultimately you just need to acclimate to it

ISTR "any fool can be wet and cold" as well, other than in basic and specialist training there is little point in making oneself intentionally uncomfortable.

What I'd suggest is ignoring the above and reading the meaningful advice elsewhere in the thread; layers, headgear and gloves, and a buff or scarf over the mouth to filter the cold air a little.

Do not wear sweats, they'll absorb water, end up heavy as hel and as soon as you start your cooldown you'll lose a lot of organic heat and end up uncomfortably cold.

sweetpea03b

I went running over the Christmas holiday visiting family in the NC mountains... it was about 25 degrees. I wear layers.... make sure to take water because my mouth gets really dry breathing in the cold air...and I find it is easier to take it a little slower... I also zipped up my hoodie to cover my mouth which helped a little.

I also tend to "run" in place indoors alot more during the cold months and do other various indoor workout activities. Good luck!

rocky503

I'm a weany and don't run outside when it's really cold. In addition we get a wierd weather pattern where I live and stagnant air comes along with the cold so running out side doesn't appeal to me. Good luck and stay warm. I usually get acclaimated in late January or so and will start "spring training". For me I really need to make sure I warm up well when it's cold and usually start out with run/walk intervals.

cbrewer1029

Thank you everyone! I appreciate it!

wiscck

It's 3 degrees here in Milwaukee, and I'm running a 5K today. I wear wool socks, a wool hat, and a tight wool cowl that can be pulled up over my face or down as I need. I wear stretchy gloves with wool mittens over them. The mittens will normally wind up in my pockets after a while, but for the first 15 minutes or so they're great. Other than that I wear running tights, a long sleeve performance shirt, and a mid-weight jacket with a hood. If you can find the jackets with the thumb holes those are great, because that will keep the skin between sleeve and glove covered. I do need a pretty substantial sports bra, so that probably helps with the warmth, too.

Levesque_7

its 10 degrees here in Massachusetts today and i was out running at 5am. Call me crazy but if you have the right clothes, you should be good to go. I wore a long sleeve moisture wicking shirt, a thermal top and a really heavy fleece jacket, along with gloves and a fleece headwrap to cover the ears. I was cold for about a minute then i warmed up and was sweating when i got home an hour later.

Forgot to add that yes, i did wear pants LOL leggings with wind pants over them

lawkat

Your lungs will become acclimated to the cold. What people never realize is that your body has to adjust to the cold, the same way you have to adjust to the warmth. It always takes me a little longer in the winter to warm up and get in my groove.

It is best to add layers that you can remove as you run. For me, it depends on what the temperature is. I have my above and below number as to how I want to dress. If you go to Runner's World, they have a section where you put in various factors and it will recommend how you should dress.

Also, you could warm up inside doing jumping jacks or some other activity before heading out. That way the cold won't be as harsh.

mumblemagic

I went running a couple of weeks ago in 2 degrees (C). I had tracky bottoms, socks, running (i.e. water wicking breathable) vest/bra combo, running top over the top of that, a fleecey cowl for my neck and breathing, an ear warming head band, lightweight wicking running gloves, and a reflective breathable water resistant running coat on. I ran immediately rather than do the warm-up walk. I took it at a gentler pace than normal to account for the cold air on my lungs and the desire not to slip on icey patches.

The only part of me that was cold was my feet, because my socks were too thin. Otherwise I was the right temperature, and my athsma wasn't too bad.

Hope that's helpful!

ironman1431

Above comments re: thermal wear, moisture wicking, dressing in layers etc. are all valid. Ensure that on really cold days that whatever is covering your face allows for breathability, and you have an outer shell that protects for wind. I found a facemask/scarf thingy at mountain equipment co-op that covers your face from the nose down, and has small holes in to allow air flow. It may look like I'm ready to rob a bank, but it works really well.

Not sure what your definition of cold is, but I wouldn't recommend running in temps colder than -35 C or so-that's just crazy.