With cold weather here, runners need to get their winter running gear and clothing ready and prepare for a new season. As the temperatures continue to fall, it is important to make sure that you have the necessary running gear to make this running season productive and comfortable.

If you are new to running in cold weather or if you haven’t yet taken the time to learn how to prepare for running in snow, cold, and ice, here are some cold weather running basics for you. Note of the following tips and winter running gear suggestions for a flawless cold weather season as you embark on
your winter running journey.

Don’t skimp on running clothing.

Running in the cold is a very different type of exercise than running in warm, temperate weather. In order to stay warm and dry while you are running in cooler climates, be sure you invest in the right running gear for cold weather and use it properly. The tried and true method of dressing for colder weather runs is to layer up, with each layer having a purpose.

If you run in weather that is about 20 degree or below, you will probably need three layers of clothes: an inner, middle and outer layer. Good running gear for the inner layer should keep you dry and be comfortable against your skin. Products such as DryFit or Thinsulate are great to look for. This layer helps trap body heat but has wicking action that allows sweat to move through the layer away from the body. Whatever you do, avoid cotton as a base layer, as it gets wet and then loses all warming properties. Lightweight fleece makes a great middle layer works as it keeps heat in while it wicks away sweat. The purpose of the outer layer is to keep wind and rain out, and create a shell for your body.  A zip up Gore-Tex jacket is a good idea for the outer layer, but many manufacturers have variations of Gore-Tex which always work well.

Don’t forget about your extremities, as experts state that 30 percent or more of our body’s heat is lost through our extremities. Try fleece or thermal hats for your head, socks that have the ability to wick away moisture, and running gloves designed especially for runners. Synthetic hats and gloves often have both warming and windbreaking qualities built-in.

Stretch!

Stretching is important in the summer, but very important in the winter. Your muscles and tendons will be cold and rigid, and a good warm-up and stretch and prevent major injuries. Stretch both your upper and lower body, including your biceps, triceps, quads, hamstrings, calves, inner and outer thighs, shins, and glutes. A good technique is stretching indoors right before putting your outer layers on.  Once outside, take a few minutes to walk at a brisk pace before you actually start you run to allow your muscles warm up and get loose. Once you are finished with your run, take five to ten minutes to stretch your muscles a second time.

Remember that stretching is always important – not just in the winter. But if you have an old, recurring injury, the odds are higher that it will return in the colder weather, especially if you neglect good stretching.

Drink, drink, drink.

It may seem like you don’t lose as much water when you run in cold weather, but you do. Just feel a running hat after a long run – you’ve lost plenty of liquid. What’s worse is that the consequences of losing water in the winter are worse than in the summer, because being dehydrated can make your muscles even more rigid and even introduce hypothermia. When you are running in the winter, be sure to drink plenty of water and/or Gatorade to decrease your chances of becoming dehydrated.  Appropriate fluid intake means staying hydrated before, during, and after your runs. Don’t let the cold weather deceive you into thinking hydration is only a summer concern.

Follow these tips, and create a few new habits, and you will have a successful and safe winter running season.