For lots of us, the weather just took a turn from fall to winter this week. I am never ready for the huge drop in temps and it certainly takes me a few weeks to adapt. For my birthday last week, my trainer gave me a “reminder list” of sorts to help keep me up and running all winter long. Today, I am sharing some of his Winter Running Tips with you.
Winter Running Tips
Don’t skip the warmup
Allow 5-10 minutes of dynamic movements and light stretches. In colder weather, the warm ups are much more important to avoid any pulls. Confession: I rarely do warm ups.
Keep warm
If you break during long runs, always do a little light stretching before resuming your run. Your body will cool down much faster in the colder temps.
Ice, Ice Baby
The colder weather brings harder ground surfaces and more abuse to your body. Be sure to increase your post run icing and foam rolling. Icing and stretching before a warm bath or shower is best.
Every breath you take
Cold temps also bring thinner air which is much harder to breath while running. Use your face wrap to warm the air as it enters your lungs.
Mix it Up
Use the off season from racing to mix up your runs a bit. Don’t focus so much on your pace rather use this season to try different types of runs. Add in shorter & faster runs or longer & slower runs.
Pay attention
Listen to your body and know when you need to take a day off so that you are ready for the spring racing season.
Most of my previous running injuries have occurred in the winter months. I am determined to stay healthy and happily running this winter. How about you?
Tell me…
Do you run outside all winter? What are your winter running tips?
Linking up:
I love the tips.. No more excuses for me 🙂
You just have to embrace the cold and it is kind of invigorating!
Right! There was winter. These tips will be helpful for runners. Although the weather doesn’t sometimes allow, but i still like running hills. And you?
I do like/hate running hills it’s great training
You know I do! That natural light helps keep seasonal depression away. I’m grateful for our prolonged fall, tho. That means less winter, right?
Yes running outside in the winter and having the natural light really helps me as well. Another plus!
These are great tips! I tend to lose motivation during the colder months, but I’m trying to keep at it with some races coming up next year 😬 Thank you 🙌🏻
Signing up for a race always helps to motivate me for sure!
PS I could not figure out how to comment on your blog!
Luckily I can run on the treadmill at the gym. I actually do not mind it, it beats running outside in the frigid cold!
So the treadmill is like punishment to me just really have a hard time getting through it
I run all winter. The first one or two is always hard to get out the door but after that, I actually like it. The pathways are pretty empty and I feel pretty bad a**
Yes exactly!!
OMG I can’t believe we are talking winter running. I’ve been putting off talking about it on the blog because I am holding on to Fall for dear life!!
Happy Thanksgiving!
I was loving the fall weather until this week when the cold came on with a vengeance! It takes me a few weeks to get used to it
Love these tips! Winter came fast this year (I ran in shorts just last thursday!). My biggest tips are layering, and using athletic ear warmer bands, not any of those cute knit ones (those just dont hold up for me!).
ear warmer bands are the best for sure. It did cool off so quickly here as well!
I’m bad about warming up as well but I’ve got to remember that. I never thought about the harder ground during Winter but that makes sense.
I am bad about warming up too but I am going to work on it
I do run outside all winter in NH and it can be brutal! I definitely need more icing and foam rolling. I am never as mindful about those things as I should be.
Honestly either am I but I know I should be!
I used to love running during the fall and winter waaaaay more than running during the warmer months! But, I always thought the hardest part was taking that first step out the door! For cold races, I would put hand warmers in my gloves, and wear extra layers so I’d have a ‘throw away’ option if needed!
Yes the first steps out the door are always the hardest! I love the hand warmers
Oh goodness. I am no longer conditioned for cold weather – LOL! 60 degrees is cold for me, which is insanely pathetic. I am going to NYC this weekend and my husband was like OH NO it’s going to be REALLY COLD! High of mid-50s! LOL! That used to NOT be cold but now… IT IS!
LOL I am quite jealous of your weather. Enjoy your trip and stay warm 🙂
I agree- winter always comes before I’m ready! I love the tip about the icy roads… I learned the hard way that winter running is much harder on my body, especially my knees, as the ground is so much less forgiving. Thanks for these tips!
Yes it really can be harder on the knees for sure
The face wrap is a really smart thing to do esp in the winter time, great tips!
Yes I love the face wrap it really helps on the windy days
great tips! my number 1 winter tip is always to layer, layer, layer 😉
Layering is a must for sure! I often over dress so I am always peeling off everything
I’m trying to keep up with running even when the temperatures get cooler so these tips are perfect!
It’s not too bad out there yet so we have to take advantage of our temps right now
Absolutely, I run outside all winter! Currently, I’m a bit side-lined in recovery mode. I was hoping to do the Runners World Holiday Streak…but I might have to join that a little late. My favorite thing about winter running is the hot chai latte’ after I come back inside 😉
ha ha the warm drink is always good right after the warm bath 🙂
I’m definitely going to make an effort to get out all winter now that I live in such a nice running neighborhood…thanks for the tips!
It’s not too cold yet so we have to take advantage of the temps now
Great tips! Running in the cold is always a challenge.
It really can be! Happy running 🙂
Oh, interesting that your injuries have occurred in winter. As much as I believe in ice baths, I choose Epsom salt baths in the winter!
I do ice specific spots if they are sore and then I go to the epsom salt baths -aah. Yes both my major injuries have been in Dec and jan
Great tips! For some odd reason after telling my husband for years how stupid I thought running in the winter was I fell in love with it last year. Already picked up new shows I’m breaking in and they’re ready for screws! We woke up to a winter wonderland this morning and all I could think about was going out for a run but it didn’t work out and it was so wet it wouldn’t have been good. Instead I spent the whole day playing outside with the girls and some friends.
Winter running can be lots of fun and invigorating too
A face wrap can be a lifesaver on a cold day!
Yes definitley! I have a great lulu one that I’ve used for years
Great tips, thankfully hear in Tampa we don’t have much if a winter, although it did get down to 38 the other morning….
I bet everyone had their winter coats out too!
Great tips here! I have never really enjoyed running in cooler temperatures. I have to remember to mix things up and keep warm!
Yes I hope it helps! Happy Thanksgiving
i think paying attention and listening to your body is probably the best and most important thing to do.
Usually is!
Nice birthday present from your trainer! Kudos to all of you who run in the winter. Stay safe and injury free!
Thanks so much!
I run outside more in the winter than I do in the summer. I’m not a fan of dynamic stretching, but I have found that if I warm up inside with calisthenics or a few trips up and down the stairs, I’m much less likely to over dress.
And you’ll never catch me icing in the winter unless I have an actual injury. And even then it’s unlikely LOL.
I hate icing too but he makes me! Warming up inside is great too
As long as there’s no ice I’m ok with winter running outdoors. I prefer winter to running in heat and humidity.
I do too!
I never really thought about the ground being harder from the cold weather but thats a good point! Great suggestions!
Yes it’s a lot harder!
I think running outside in the winter in Texas is going to be so nice! No more crazy snow storms for me (hopefully)!
Yes I believe you will be a lot warmer!
Great tips! I usually run outside all winter. Unless it’s brutal. We’ll see what happens this year!
Hoping it is not too bad of a winter I would so much rather be outside
I’m a total wimp when it comes to winter and, even though it’s not even close to cold in comparison to where you are, I move all of my workouts indoors 😛
Maybe you just need the right gear 🙂
Warming up is sooo important for cold weather running! I’m still in denial that I will need these tips but the time is coming whether I admit it or not! Great tips 🙂
Great tips! I finally got one of those things that cover your mouth and nose when you run – I always get a sore throat from running outside in the cold. Going to try to run more this winter because usually that’s when I have a hiatus and lose all my fitness haha
OH yes those face covers really help so much