Winter Running has its challenges but also its rewards. Between stalking the weather apps, trying to figure out how many layers to wear, and what and when to eat, winter running can be quite stressful. Once you’ve gone out and had your epic run, it’s time to figure out how to recover from your run. Checkout these easy steps to recover after a cold winter run.
Winter Running Recovery Tips
Cold weather runs have their own set of recovery challenges. Having a plan to follow after a winter run to help your body warm-up and recover may be the key to your success.
Ditch the clothes
We sweat on our winter runs (although most likely not as much as we do in the summer heat). Ditching your sweaty clothes immediately is an essential first step in warming up. Otherwise, it is common to start shivering and can be very hard to warm back up. Even if you do not shower right away, changing into dry sweats or a robe helps your body warm back up.
Fuel
Refueling within a 30-45 minute window helps your body to restore glycogen levels and aids in muscle recovery. Aim for a snack of (200-300 calories) with about 3 to 1 carbs to protein ratio. Great options are Greek yogurt with fruit, milk with protein powder, or toast with nut butter.
Drinking a warm cup of tea or coffee is also a great way to bring your body temperature back up.
Hot shower or bath
Warming back up with a hot shower helps the body temperature to reacclimate. Although it’s tempting to linger in a hot shower after a cold winter run, this can lead to dry skin. Moisturize post-shower. If you have extra time to soak in an Epsom salt bath it can do wonders for sore muscles.
Stretch and Roll
Whether or not stretching post-run helps or not is a hot topic for debate in the running world. If it feels good for you, go for it. Check out these 7 stretches from Runner’s World you can do in under 10 minutes. Some runners prefer foam rolling post run which has been shown to reduce delayed onset muscle soreness. Here are 5 quick foam roll stretches to try.
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How to warm up before a cold winter run
Happy Winter Running! Stay warm.
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Laura, Me, Debbie, Jen, Lisa
Taking off sweaty clothes as soon as possible is so necessary in winter. One of my favorite ways to recover after a long run on the weekends is to stretch, foam roll and eat a little snack then immediately hop into an epsom salt bath before a hot shower. Such a good way to relax the muscles.
I am loving my epsom salt baths as well. I like to stretch after my bath bc I always get so cold
For me it’s some chocolate milk and a hot shower. I always get so shivery once I stop running and sit down and a hot shower is the only way to make it better.
Yes I really start to get cold quickly as well the hot bath or shower is a must
While my weather is nowhere near what you’ve been dealing with, it has been much colder than normal here. I need to take off my wet clothing right away or I’m freezing! And, as much as I tell people to do it themselves, I need to be better at foam rolling. It really is soooo helpful.
Oh same here on the rolling I always feel better when I do it
There’s nothing better than a hot shower after a frigid run!
Maybe an epsom salt bath! Sometimes I do both
Man oh man, a HOTTTT shower after a run out in the cold sounds amazing. Reminds me of when I used to competitively snowboard. The best part of the day was getting out of my gear, taking a hot shower and then putting on warm PJs! ha!
OH yes and then the warm PJ’s ahhh
Getting warm is the most important thing for me. I swear, I use up every drop of hot water when I take a post-run shower!
I know! The chills come on so quickly
Especially ditching the sweaty wet clothing! That chills me more than anything!
Yes that is a must for me as well
Yes on the epsom salt baths. So helpful for just relaxing the muscles and the mind.
I can’t do room temperature water. Ever.
Drinking cold water just makes me so cold. I swear runners keep the epsom salt company in business
A nice warm shower is the best after a chilly run!
Nothing better!
I love standing under a hot shower after running outside in the winter. I usually shower at the rec center after running, so I also have the chance to jump in the sauna. Chocolate milk is my number one recovery drink! 🙂
Ooh the sauna sounds like it would be great!
My winter running tip: go to Florida for the winter. LOL Great tips as always Deborah!
Well yes there’s that!
I hate when I can’t change right away after a winter run….I shiver the rest of the day!
I know it’s crazy how that happens!
Definitely changing as soon as I’m done, but more important than that is always eating/drinking something to get refueled. Even if it’s an apple or a banana, something to get my started on the recovery process is key!
Yes it sure helps!
The tips I follow include changing out of wet, cold clothes and refueling within 30 minutes. Great tips!
Thanks have a great day!
Getting out of the sweaty clothes is soooo important for me. We often go out to eat after our weekend run, and I always bring a change of clothes with me. Usually it seems I’m the only one changing. I don’t know how everyone else does it or maybe I’m the only one that sweats!
We’re too busy eating to change our clothes.
We warm up with hot chocolate or hot coffee and of course warm food. Just a bar wouldn’t do it.
Ha ha I am all about the post run coffee and foods just need to change my clothes first
Yes me too I have to have a clean change of clothes or I just shiver
Sounds like some great tips for winter runners. I like the epsom salt bath idea.
The epsom salt baths are the best!
I hate wearing sweaty clothes after a winter run, so many layers!
Yes it’s a challenge for sure
Foam rolling has been my go-to for recovery – but I do it later at night instead of a pre or post-run routine. Good tips!
I sometimes do it later in the night as well. At least we get it done
Even in our nonwintery climate, I still have to strip out of my workout clothes right away and get in a hot shower. There’s just no way around it.
I don’t like eating or drinking much right after I run, either. I should probably get over it, but it’s just one of those quirks.
I hope winter eases up on you soon.
Yes taking off the sweaty clothes is a must for sure!
Love these tips! I’m training for a half right now and really struggle with winter running. Thankfully I live in Oklahoma and I’m sure it’ll warm up soon, but I’m definitely keeping this advice in the meantime!
Thanks Christine and good luck with your training
Depending on how cold I am, I either take a shower right away or eat first. Sometimes I also like to drink tea or coffee to warm up.
Some days it’s hard to decide which to do first!
I drink something warm when I get in the house and I use an old pair of tennis shoes in that I put super small square head screws in for traction.
That is a great idea!
This brings back memories of past winters when I actually ran outside LOL This has been the strangest winter ever, at least in Iowa. I love a hot beverage ASAP when I come in from a cold run .
LOl yes it has been quite odd everywhere. It felt like spring today but alas we are due to get snow overnight. The winter that will never end
I used to bike home after a night run in the wintery cold. By the time I was home, my fingers were so cold I couldn’t open up the lock to take my bike helmet off. I needed to hold my hands under warm water until they functioned again properly.
Finally, after I got my helmet and clothes off I’d hop into the hot shower. That felt so good!
That happens to me as well (a mild case of Raynaud’s disease) it is very painful. Changing out of my wet and sweaty clothes immediately helps
I need to shower right away after a cold run. Then I try to eat and of course drink some hot coffee! My favorite thing to do is get into sweats and thick warm socks after a cold run.
Yes the cozy sweats post run are the best
Yes, I ditch the sweaty clothes ASAP because they make me feel even colder after I get back inside. I always grab a hot beverage & do some stretches before I hit the shower.
Yes, I have to change into dry clothes before stretching otherwise I am shivering
Great tips!
After a run in the cold a hot shower as soon as possible and a warm cup of tea.
Later a hour of total relax.
Remembering when, before my retirement, after the workout and the shower I had to go to work……. now I have plenty of time to recover.
Having more time to recover is always a win! Do you get super cold temps by you?
No, I don’t. I live in middle Italy (near Rome) by the sea and this is a temperate zone.
Well that is fabulous!
Perfect timing for this post.
We usually go out to eat right after. Food especially a hot beverage is important. But I add a warmer jacket. Shower has to wait.
I have to change out of the sweaty clothes right away or I am shivering!
A few years ago I did a 10 mile run when the temperature was 0 – yup, the actual temp was 0. I came home and immediately sat in front of a space heater for 20 minutes to defrost lol.
yes I have been there!
Warming up after a cold run can be SO hard. The infrared lamp I bought for my husband’s birthday a couple of years ago — which never got used outside, LOL! — feels wonderful. In fact, I spent a lot of time sitting by that. 🙂
OH that is a great idea! I remember when you got it!
Thankfully, it never gets too cold here for winter runs – but I remember when I was rained on, the best feeling was ditching the clothes and taking a hot shower. Felt so much better after that.
yes it sure is!
Not that I ever run in temps that are THAT cold, but I get right in a hot shower after a cold run. I do not stop, I do not pass go, and I do not collect $200. Clothes off. Shower on.
yes it does help to shed the sweaty clothes!
Warm clothes and food is always the first order of business after a winter run! A fresh cup of hot coffee is always nice too.
hot coffee is always nice 🙂