How to Conquer Cold Weather & Go Running Anywhere, Anytime

You’ve headed out on a run on a crisp, fall morning. The leaves are crunching underfoot, the sky is clear and blue, and the air is sharp against your skin. At first it’s refreshing and keeps the heat, sweat, and fatigue at bay. But soon after, the sweat starts to come regardless, and it becomes cold against your skin. Your inner shirt starts to ride up your arms and back. And the air that felt bracing now cuts against firm, cold skin and deep inside your lungs as you try to get enough air to keep going. Welcome to cold-weather running.

Written by Lucas Collins
Edited by Pavlína Marek

“Why would I run when the air hurts my skin?” is a common sentiment among new runners, and not an unfair one. But running in the cold isn’t all bad! Especially if you’re running somewhere in the Bay Area like Berkeley or San Francisco, the weather is comparatively mild. You might get the added challenge of navigating the various microclimates where fog, sun, and chilly winds that can all greet you on the same route, however, you most likely won’t freeze your fingers off.

But what if you’re planning to celebrate Thanksgiving up in Tahoe? Here’s the good news: learning to adapt to the ever-changing weather will teach you how to master cold-weather running anywhere.

The Practical Side

Here’s how you can make some adjustments to enjoy running more when the temperatures drop. Cold-weather running can be a fun experience, but only if you’re dressed right. Bay Area runners know this all too well, with the fog rolling off the bay and sharp winds cutting through the streets in many places. Here are a few gear tips, inspired by our unpredictable climates, that you can use wherever you are.

Layer Up!

Your body heats up fast during a run, so proper layering is essential. Starting with a moisture-wicking base layer is crucial to avoid cold sweat. Ideally it doubles as a thermal layer to help keep your body temp where it should be.

Adding a lightweight jacket after that will protect you from wind, rain, and snow, which play a huge part in how comfortable you’ll feel. If you’re running in snowy, freezing conditions, add a mid-layer (and carry an emergency space blanket). Don’t forget gloves for your hands and a headband to cover your ears–these small details can make a huge difference!

Consider your Footwear

Slippery leaves or a wet path? It might be a good idea to swap your usual road shoes for trail runners that offer better traction for those uncertain, weather-worn roads.

If you’re running in more extreme weather that includes snow and ice, a pair of micro spikes can save you from a nasty fall. The last thing you want is to get hurt and miss training because of something underfoot.

Don’t Forget Visibility

The colder season also brings shorter days, and you may find yourself running in the dark more often. Reflective gear can help you stay seen during those twilight runs. Reflective vests, pants, headbands, and other equipment will help keep you easily seen by others. Even just adding strips of reflective tape to your current running clothes will be a night and day difference.

Fueling Your Cold-Weather Run

When temperatures drop your body works harder to stay warm, which means you’ll burn through energy faster than usual. It’s extra important that you get the calories you need to get through each run. This is even more important if you get up and run before breakfast, so make sure you don’t skip dinner!

You can also fend off some of the cold by eating or drinking something warm before heading out–nothing substantial, just enough to give your body sufficient energy. A glass of warm water, tea, a small bowl of hot oatmeal, or anything like that can help give you a warm center to kick things off.

It’s important to keep track of your water intake in the cold too! When we don’t feel hot and sweaty we don’t often drink all the water we should. Consider adding flavor to encourage continued drinking, or switch to drinks or additives with electrolytes to keep your energy up.

(Editor’s tip: a pre-run glass of warm water and a salted banana can do wonders on cold days! If you’re doing a longer run in a more extreme climate, it also pays off to plan a mid-run stop at home to have another warm drink, a bite of food, and change into dry clothes.)

Time Your Run Right

Temperatures in the Bay Area can vary dramatically throughout the day. Early mornings may bring biting cold and thick fog, while midday often offers some warmth. But no matter where you are, planning your run around the weather is key.

For many runners, finding a ‘warm window’ where the temperature peaks just enough to make things more comfortable is the goal. This is often in the late morning or early afternoon, and provides the perfect balance between the biting morning cold and quickly-darkening evenings. Check the weather forecast to find the warmest part of your day and plan your run accordingly.

Another sense of “time” to be aware of is your pace. Cold temperatures can make it harder for your muscles to warm up and easier to injure. Take the first mile slowly, and don’t be afraid to run shorter distances on especially frosty days. Remember to warm up and stretch!

The Mental Side

Part of cold-weather running is mastering a cold-weather mindset. There’s no denying that running in cold weather can feel brutal, taxing, and sometimes straight up unpleasant. Whether you’re powering through chilly winds or a sudden downpour, adjusting your mindset is key to enjoying winter running. 

Embracing the challenge of it is a good first step. As said above, it’s going to be tough. But that’s part of the appeal! The joy of conquering a difficult run in less-than-ideal conditions is unbeatable. It reminds yourself of what you can do. Keep thinking about how great you’ll feel afterward, not just physically but mentally too.

Along with the particular challenges of winter running, there’s a particular beauty that’s exclusive to it as well. The crunch of leaves or ice crystals underfoot, the quiet of an early morning fog, or watching your breath in the crisp air can make your run feel meditative and peaceful. It’s the small moments like this that remind you that running through fall and winter has its own special rewards.

Post-Run Rewards

After braving the elements, you deserve a reward. Once you’ve cooled down and stretched, it’s time to indulge in something cozy to warm back up. Here are a few ideas:

  • Hot Chocolate (or any hot drink you like!) are just as good for you after a run as they are for the pre-run prep. It’s a marvelous way to return heat to your body; surprisingly simple, yet never gets old.
  • Taking a hot shower or bath can do much of the same. If you’re feeling sore from the cold, the warm water can really soothe your body while heating you up. Adding things like bath bombs and epsom salts can help push the physical and mental restorative effects even further.
  • Finally, it’s always a good idea to snuggle up in a soft hoodie or bundle of blankets to stay warm and comfy post-run. Whether you’re relaxing on the couch or heading out for a post-run meal, wear warm baggy layers that will have you feeling like you again in no time.

Conclusion: Running in Cold Weather—More Than Just Endurance

Running in cold weather, whether it’s in the bay area’s unique weather or your hometown, is about more than just physical endurance. It’s about embracing the challenge, dressing smart, fueling your body, and finding joy in the quiet beauty of the season. So, next time you see those chilly temps in the forecast, don’t make yourself stay inside—lace up and experience everything a cold-weather run can offer from start to finish!

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