How to run safely outside during winter

By Henry Howard

As winter approaches in the Western Hemisphere, runners will face new challenges with colder temperatures, icy conditions and darker surroundings during morning or night-time runs. Safety comes first when considering whether to go for a run outside, switch to an indoor treadmill run or other workout, or skip the day.

Each runner should carefully consider the weather, condition of the terrain on which they will be running, their health and more when determining how safe it is.

Here are some questions and answers to consider as you weigh whether you can run safely outside during winter.

How should runners adjust their training and gear to run outside during the winter months?

Runners should use the proper gear and adjust their training plan to stay safe and comfortable when running outdoors in the winter. With preparation, many runners are able to maintain their outdoor running routines year-round. (I am pretty sure I only used my treadmill only one time combined during the previous two winters.)

Here are some tips:

1. Dress in layers. Runners wear base layers, insulation layers, and outer shells made of technical fabrics that wick moisture and provide wind and water resistance. This helps them stay warm without overheating.
   

2. Bolster traction. Consider using YakTrax or a similar device that helps shoes grip icy surfaces. These have more traction for ice and snow, as well as additional insulation.
   

3. Adjust running routes. Runners may choose routes that are cleared of snow, have less wind exposure, or have softer surfaces like trails instead of concrete.
   

4. Modify training. Runners may do more indoor training like treadmill running, cycling, strength training, or cross-training activities when the weather is harsh. Winter is an excellent time to devote more time to areas where you want to improve such as strength training.
   

5. Protect the skin. Use accessories like gloves, hats, face masks, and neck warmers to protect exposed skin from the cold.
   

6. Be strategic: Run during the warmest parts of the day and avoid the coldest temperatures, wind and precipitation when possible.

What extra layers should I use for running in cold weather?

Be sure to dress in breathable, moisture-wicking layers that can be easily added or removed as needed to prevent overheating or getting too cold during the run. Runners often experiment to find the right layering system for different winter temperatures and conditions.

Here are some of the key extra layers that runners often use for running in cold weather:

• Base layer. A lightweight, moisture-wicking synthetic or merino wool base layer that sits directly against the skin. This helps pull sweat away from the body.
  

• Mid layer. An insulating layer, often a fleece or lightweight down jacket, that traps body heat. This provides warmth without overheating.
  

• Outer layer. A water-resistant and wind-proof jacket or shell that protects against precipitation and wind chill. This layer seals in the warmth from the inner layers.
  

• Tights/leggings. Lightweight, thermal running tights or leggings to keep the legs warm.
  

• Gloves. Insulated running gloves or mittens to keep the hands from getting cold.
  

• Hat or headband. A warm hat or fleece headband that covers the ears.
  

• Neck gaiter or balaclava. A face mask or neck gaiter that can cover the nose and mouth to warm inhaled air.

How do I know how many layers are not too much and not too little?

The right layering is about finding the balance where you feel comfortable once your body warms up, without overheating. It may take some trial and error, but being in tune with your body's signals is the best way to get the layering right.

Here are some tips to help determine the right amount of layers for running in the cold:

• Give yourself a few minutes to adjust: Monitor how your body feels in the first part of your run, like the first five to 10 minutes. If you're shivering or feeling uncomfortably cold, add a layer. If you're sweating heavily, remove a layer.
  

• Factor in the wind chill: A gentle breeze obviously has far less of an impact on the real temperature than when the wind is blowing at 20 mph or more. As a general guideline, aim for one more layer than you would wear for just standing outside in the same conditions.
  

• Listen to your body: Everyone's metabolism and cold tolerance is different. Trust your own experience rather than strict rules. Pay attention to when you start to feel too hot or too cold.

How do I best protect my hands, feet and head from winter cold when running?

Protecting your extremities from the cold is really important when running in winter. The key is to use moisture-wicking, insulating materials that will keep your hands, feet and head warm without causing you to overheat.

Experiment to find the right combination for the temperatures you'll be running in. Having backup options like extra gloves or socks can also be really helpful.

Here are some tips:

Hands:

• Wear insulated, moisture-wicking running gloves or mittens. Look for ones with touchscreen compatibility.

• Consider wearing a liner glove underneath for extra warmth.

• Bring an extra pair in case your gloves get wet from sweat or precipitation.

Feet:

• Wear wool or synthetic running socks that wick moisture. Avoid cotton socks that get damp and cold.

• Use running shoes designed for cold weather, with features like more insulation, water resistance and extra traction.

Head:

• Wear a lightweight, breathable beanie or headband that covers your ears.

• Look for hats made of wool or synthetic fabrics that won't absorb moisture.

• A balaclava or neck gaiter can be used to cover your face and neck if it's extremely cold.

• Avoid cotton materials which can get heavy and cold when damp from sweat.

What else should I know about running when it is cold outside?

Pay close attention to how your body responds and adjust your gear, pace and route as needed. Safety should be the top priority when running in the cold. With the right preparation, you can continue training outdoors all winter long.

Here are some additional tips for running safely and effectively in cold weather:

• Warm up properly: Spend extra time warming up your muscles before the run, as they can be more stiff and tight in the cold.
  

• Adjust pace: Run at a slightly slower pace than normal, especially at the start. Your body needs time to adjust to the cold.
  

• Take breaks: Don't be afraid to stop and take short breaks to warm up your hands and feet if they get too cold.
  

• Listen to your body: Pay attention to signs of hypothermia like uncontrollable shivering, confusion, or drowsiness. Get inside if you experience these.
  

• Stay visible: Wear bright, reflective clothing so drivers, cyclists and other runners can see you, especially in low light conditions.
  

• Protect exposed skin: Cover as much exposed skin as possible to prevent frostbite, including your face.
  

• Recover wisely: Change out of sweaty clothes quickly after finishing to avoid getting chilled. Have dry clothes ready.