Running in Cold Weather

Special Article to Shakerrunning.com
By Paul Johnson, RunningTights.com

Colder weather is just around the corner in the Albany area, but that doesn’t mean you need to retreat to the treadmill. Winter can be a great running season as long as you’ve done the right preparation and planning. Investing in good cold weather running gear and using a little common sense when it comes to stretching and running can provide for a great cold weather running experience. Here are a few things to consider as you switch your running seasons:

Invest in Good Gear. We all try to get good deals when we can, but don’t compromise on good cold weather gear. Today’s gear is light years ahead of what you could get just a few years ago, and much of it doubles as cycling or skiing gear. Spending the money on a few key garments that will last a long time is a good investment for most runners, and top quality cold weather running gear isn’t cheap but is worth the expense.

Start with good, versatile outside layers. A multipurpose running jacket that has wind protection qualities and light insulation, and some high quality compression running tights that provide warmth in addition to muscular-skeletal support should be staples in any New York runner’s closet. High Quality compression workout clothing offers comfort, anti-chafing protection, and wind protection as well as moisture-wicking technology. Finish your outer layers with a good moisture-wicking hat and slim-fit wind-stopping gloves.

When it comes to base layers, avoid cotton. Go with synthetic or lightweight wool fabrics that will stay both warm and dry against your skin. On colder days, a pair of basic light lycra or spandex tights may be useful, but today’s compression tights often keep you comfortable down to temps in the 20’s or even lower. In very cold temps, a balaclava and heavier socks are likely worth considering, but they may be too warm in temps above 25 or so. [Fleet Feet Sports Albany on Wolf Road is a great place to get specialty winter running gear]

Shorten Your Stride. Staying warm is only part of the equation. Running surfaces can be more dangerous in cold weather, as snow and ice can show up in unexpected places. The best way to prevent major spills is to shorten your stride and not overextend your center of balance. Shorter, more sure-footed steps will help you recover if you do hit an icy patch, preventing what could create major injury.

You will find that in winter, black asphalt trails often create better surfaces as they heat up better in sun and that heat melts snow and ice. Gravel, dirt and concrete are known to hold icy patches even after a thaw, and some gravel and limestone trails even create a liability in the spring or on warm winter days. They begin to “gum” and can stick to a runner’s shoes, creating very dangerous and unhealthy footing for running.

Stretch. Stretching is always important, and in cold weather a good stretch is critical. If you have chronic joint and ligament issues you may want to warm-up and stretch indoors, and dress with a little more leg warmth than you might normally choose. Such runners are good candidates for higher-end compression tights with warmer paneling around the knees. Finally, wearing base layers that wick away moisture will both reduce the chances of chilled muscles and joints as well as reduce chafing in key areas.

Don’t forget to take care of your lung in cold weather in addition to your muscles. In extreme cold, most physicians suggest avoiding speed work due to the depth of breathing it requires, and recommend runners cover their face and mouth.

Spend a little time and money preparing for the upcoming colder weather, and you’ll have great year-round running to get you ready for next season’s races.