Running in the cold

hsh0927

I need some amazing tips for running in the cold. I finished just half of my run\walk outside the other day. It was ~ 10-15 degrees out. I had on tights, thin "workout-pants," a thin thermal, and a t-shirt. Eventually I warmed up but by the time I got back to my apartment I thought my lungs were going to collapse! My whole chest got tight and it kind of freaked me out a bit.
So, are there any big changes you're suppose to make between running in the warm vs running in the cold? Do I need to change my attire to ensure I don't get sick (or pneumonia :sick: )? Let me know if you have any earth-shattering tips/tricks!

M_lifts

is that 10-15 f or centigrade?

Layers are your friends for cold weather running. This way you can take them off as you run. this is a good article, http://www.runnersworld.co.uk/kit/how-to-choose-winter-kit/493.html


Duriing my last run it was snowing and -4 centigradeI had on a sweat wicking long sleeved baselayer, dri fit short sleeved top, under armour leggings and a jacket, beanie and glovesI had to lose my jacket towards the end.

good luck! running can be fun in all sorts of weather!

LorinaLynn

I used to have cold weather induced asthma, even when walking in the cold. Even in the not-so-cold.... temps below 45F would leave me wheezy and tight if I over-exerted myself. I ran last week in 11F temps, without any problems. I think what made me able to run in the cold was... running in the cold. That was the coldest I ever tried, but I don't run on a treadmill at all anymore. Running in temps in the 40s, 30s, and 20s helped me be able to run in the teens.

A scarf or ski mask to cover your mouth and nose helps. It helps warm the air that goes into your lungs. I didn't have it over my mouth the whole time, but when my face started to feel cold, I pulled it up.

3dogsrunning

Ditto above. Layers. And a good pair of running tights are your friend. I was really hesitant to wear them but once I did the usefulness overrode the self consciousness.
We had a really cold snap here and I would usually wear my running tights, a wicking base layer, a warmer layer and my shell jacket. If its really cold I might add another warm layer. I also have a warm pair of run ing pants from the running room. Then a hat and gloves. I sometimes wear my headband and hat if really cold. I am going to buy something to cover my face too

You don't need to go out an buy a ton of stuff. I add on to my collection slowly, usually buy on sale out of season. I started with running in my tshirts for a wicking layer and using regular sweaters and zip up hoodies as layers with my regular running jacket and one pair of tights. I now have a collection of thinner, lighter warmwear. My recent purchase, which I love but certainly not a must have, is my Lulu pullover running jacket. It has goosedown and is super light. It keeps me really warm and I can wear less layers. It was my treat to myself since I am training through the winter for a marathon.

Oh yeah, you should be cool when you start. If you are warm when you start running, you'll overheat. Dress for 20 F cooler.
I always check the weather and wind chill then make note if I was too warm/cold. After a few runs, you get the idea of what you need to wear for what temp.

Today is -9 c with a windchill of -13. I'll wear tights, wicking layer, warm layer and my jacket hat and gloves

cubsgirlinny

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hsh0927

is that 10-15 f or centigrade?

10-15 f.

CharRicho

I use a neck warmer over my mouth when it's really cold (like the kind of thing you'd wear for skiing). That really helps my lungs.

Also, I find in the cold I have to be WAY more diligent about making sure I properly warm up. I power-walk at the start of my run for between 5-10 minutes depending on just how cold it is out. If I properly warm up first, I get way less asthma symptoms.