Brrrr I can just feel the cold writing this now. Personally, I don’t like running when it is cold out and I am from Texas, so I start complaining once it drops into the forties. I know my northern friends are laughing right now that I said the forties are cold. But we got to do it so we might as well be prepared and try to stay just the right amount of warm if we got to be out in this cold weather.
To keep us doing it right during the cold months we will hit the following topics:
- Must Have’s for Winter Running/Hiking
- The Important Warm Up
- The Rule of Just Right
- What To Do Right After
- Special Note on Snow and Ice
Must Have’s for Winter Running/Hiking
- Clothing Layers: Layers keep your body temperature regulated. Depending on the weather this could mean base layer, short sleeve, long sleeve, vest, jacket, running sleeves, etc. Find what works best for you in different temperatures and weather conditions. Keeping the core regulated in temperate will help you overall. Don’t forget to tuck in your bottom layer as this will help keep your body heat in!
- Socks: Depending on your temperature this could just be a slightly thicker pair of socks from what you are normally wearing all the way to thick wool socks. The best thing about wool socks is that the natural fibers help wick away moister from your feet, which will help keep them warm. You could also wear your normal socks and then add an additional layer of a thinner wool sock for extra warmth and wicking.
- Gloves: Cold fingers are just the worst. Find what type of glove works best for you and your temperature. I have found those cheap $1 cotton gloves work magic over some of the more expensive gloves, at least down in Texas but that might not be the case say up in Minnesota. You can also add hand warmers to the gloves for extra warmth.
- Beanie/Hat/Earmuffs/Headband: Whatever you need or the combination of a few to keep your head warm. Did you know that heat actually escapes from your head. Yup! So, you will want to keep that in when it is cold to help keep the body warm. Pick the mix that works best for you and your needs.
- Gaiter/Scarf: Breathing in cold air can be hard on your lunges and make it harder to breather. Using a neck gaiter, even a lightweight one, can help moisten and warm up the air before you breathe it in. Plus, it will help keep your neck a little warmer too. PS a scarf can work just a great as well.
- Hydrate: It is easy to forget to drink water when it is cold outside, but it is just as important as when you are outside in the heat. However, unlike during the summer you do want to start with your water more at room temperature so 1) it isn’t a shock to the system and 2) it might be less likely to freeze. Set a goal to pick a timeframe that you will take a sip or two to stay hydrated.
The Important Warm Up
We all know we should stretch before you start a run or hike but does that always happen. Probably not. However, during the cold winter months this warm up becomes even more important since our bodies are cold and hitting them quickly with action and warmth has a chance to do us more harm than good. Good news, it won’t take long, and it will help make sure you are ready for the miles.
- Dynamic Movements: Prime the body with a few dynamic moves to get the blood flowing. Examples include jumping jacks, squats, arm circles, high knees, butt kicks, etc.
- Easy Start: To not jump start the body take the first five to ten minutes as a nice brisk walk to get the muscles used to the movement and start to warm the body.
The Rule of Just Right
This is kind of like Goldilocks and the Three Bears just in our case there are no bears. But you are trying to find the just right amount of warmth while not regretting it a mile or so into your run/hike and not being too cold that you don’t want to do the movement at all. What I have found is if I have just a slight chill before I start my activity then I am dressed to the correct amount. You are normally able to slide into that perfect feeling within the first mile or so. This will be were if you wanted to be a little too cozy before you started you will now regret your choices as you are trying to take off layers. Remember so items are easier to start with and stow than others like gloves and a headband.
40-50 F: long sleeve shirt, pants, zip up (optional)
30-40 F: long sleeve shirt, pants, zip up or vest, light gloves, earwarmer
20-30 F: long sleeve shirt, tights (optional), pants, fleece, light weight jacket, hat, heavier gloves
< 20 F: long sleeve shirt, tights, pants, fleece, light weight jacket, hat, heavier gloves, gaiter/scarf
What To Do Right After
Hypothermia is no joke. You can get it from staying in wet clothes in cool weather. And yes, you have been sweating while out exploring so your clothes are wet whether you realize it or not, as it is not as noticeable at first as it can be during the summer when you are dripping of sweat. Always bring a change of clothes to change into at the trailhead. These fresh warm clothes will also help your body regulate back to the correct temperature.
Special Note on Snow and Ice
If you live or travel to an area where this will be a thing you first need to figure out if you are comfortable running or hiking on this surface type. If it isn’t your thing that is a ok. But if you are going to venture out you will need to take more precautions. One big thing is when it comes to footwear. You might want to invest in waterproof shoes to help keep your feet dry. You might also need to invest in spikes to strap onto your shoes for extra traction. Snow and ice aren’t for everyone, do what feels right.
When we are in the depths of cold out on the trail, we will be thinking about the nice warm summer days and what it would be like to not have all these layers on. But training and adventure doesn’t stop because winter has rolled around. We embrace the hard and the discomfort and we will get stronger for it. Best news when the season is about to be over we will have gotten used to it and then the warmth will be coming and we can complain about that again. A viscous cycle between the two seasons of winter and summer.
Want to learn more about being out on the trail? That’s where I come in. Let me help you understand the ins and outs of getting out on the trail in nature. I want to take all the knowledge and experiences I have had and share them with you so you can hit the trail with more confidence. Ready for whatever comes around the next turn. I would be honored to be your Trail Coach. We can go anywhere from city parks to state parks to national parks to blm land to national forests and everywhere in between. If there is some amazing nature to be seen, we can do it together one adventure at a time.
Get my Trail Checklist now to make sure you are prepared to head outdoors. This list is a great starting point and has my top items for both hiking and trail running.
Follow me on Instagram at @fabandfitwithrj for more education, motivation, and inspiration.
Until the next trail…
Coach RJ
Photo Credit: Photo by Pavel Danilyuk: https://www.pexels.com/photo/photograph-of-a-couple-running-with-their-pet-6667718/
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