This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!
1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter
Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!
My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women’s Tip Gloves.
Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino.
2. Stay Hydrated When Running in the Cold
Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function.
When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe.
3. Do Your Warm-Up Routine Inside
Nobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors!
Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving!
4. Take a Hot Shower/Bath After Your Run
This sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath.
Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.
5. Commit to a Race or a Goal
I have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.
Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! 🙂
About the Author
Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University.