Top 5 Tips for Cool Running

Being prepared to head out in the cold can not only make your run more enjoyable, but applying the forethought makes us more determined to follow through, when run time comes. These five basic tips will make your run stronger:

1. Layer up

2. Choose your footwear

3. Have a backup plan

4. Hydrate, hydrate hydrate!

5. Play it safe


1. Layer up

Base, middle and outer layers allow you to start off warm and moderate your temperature as your run progresses.

Base layers should be lightweight and may be synthetic, like a polyester; or natural like wool, which is odor-resistant.

Mid layers should insulate while allowing moisture to escape. Newer or technical mid layers may use a combination of fabrics or weaves to provide greater insulation to areas of the body that need it most.

Outer layers may be required on longer runs. Jackets should be lightweight, windproof, waterproof and easy to remove.

2. Choose your footwear

Be aware of the surface you are running on. Ensure you have tread and gripping power in your shoes if you are running on ice and snow. Switch to trail running shoes if surfaces are rugged or inconsistent.

As always, fit, feel and ride should never be compromised. Have your shoes fitted properly by a professional, paying attention to toe wiggle-room and overall comfort for your chosen terrain. If possible, have a spare pair of shoes on standby to avoid wet feet.

Always choose socks that wick away moisture. Wool blends keep feet warm in winter and fabric innovations allow for antimicrobial options too.

3. Have a backup plan

Make sure you know your route and let someone know where you plan to go.

Never put yourself out of reach of shelter, warmth and a place to go if conditions turn quickly.

Have an alternate route or an indoor workout planned ahead of time to ensure there’s no backing out if Plan A is not possible.

4. Hydrate, hydrate, hydrate!

Don’t forget to drink just because it’s cold outside. The cold can trick us into thinking we don’t need fluids, but in actual fact we need just as much as in summer.

Rehydrate during and after each run and stay hydrated throughout the rest of your day.

5. Play it safe

With fewer daylight hours in winter, be prepared with reflective garments or high visibility accessories to ensure you can be seen.

Listen to your body. Your fingers, toes, ears and face are especially vulnerable when running outside – make sure you cover up and if something doesn’t feel right, get indoors. It’s better to be safe than sorry!

These tips have been adapted from an article by Sherry Hanson. To read more, click here.