Tips to Embrace the Cold

This is what we look like in the heat!

I get over heated very easily. If it is over 80 degrees outside I'm done. If I try to run I won't get very far before I'm gasping for breath and feel like I'm going to die. My face turns beet red and if I push myself it will quickly become heat exhaustion. I've learned to tell the difference between pushing through a tough workout and pushing through when I'm over heated.

Makes sense that I enjoy running in the cold. I feel like I can run faster and more easily because I'm not worried about the heat. However, running in cold weather poses some challenges and apparently, from a quick google search, it can be dangerous if you have asthma or another lung condition because cold air irritates your lungs.

Since running outside is much more fun than a boring treadmill or laps around an indoor track, here are three essential cold weather running tips:


1-Walk to Warm up-Take it slow and easy to let your body warm up and adjust to the temperature. Walk for a minute or two before you run and at the end of your run to cool back down. I'm a fan of walking to help pace yourself and to build up distance more quickly. So, I always walk to warm up, run as far as I can, walk to catch my breath, then run more. I've always found that I feel like I'm about to die and then after I walk a bit I feel like I can run even further/easier. Walking also is a great way to train your feet to withstand the miles before you may be able to run as far as you would like.

Bottom layer when it is below freezing

2-Wear layers-A bottom layer that will keep moisture away from your body and top layer that does the same, keeping wind and water out. I usually wear yoga pants and short sleeves with a jacket, but if it is really cold I will wear tights and long sleeves as a bottom layer and a fleece as a top layer (or a water repellent outer layer if needed). Most importantly, cover your ears with a headband or hat and keep your fingers warm with gloves. You may even want to cover your mouth and nose with a scarf or balaclava. I've found that my feet and hands will warm up as I run, but my ears and nose stay cold if they aren't properly covered. Layers allow you to remove or add back on clothes as needed as you warm up or feel cold.


3-drink Water often-Even though it is cold, you will still sweat and need to stay hydrated when you run. Drink often before, during, and after your workout. If I'm only going 1-3 miles, I will leave water at home and drink before and after, but if I run more than that, I like to stop every 2-3 miles and drink some water. You should also fuel up before you run by eating food that is easy to digest with carbs and protein (banana, toast, muffins, peanut butter, nuts, crackers). According to Ilana Katz, a fitness dietitian I met at a bicycle expo in Atlanta, if you run on an empty stomach you will end up burning muscle instead of fat (wouldn't that be a waste?). Give your body plenty of fuel to burn. Eat the same types of foods post workout to replenish your energy stores.

Ears covered, collar popped, gloves on, I'm toasty!

I'm a fan of braving the cold, but I don't try to run in the ice or snow (that's what cross country skiing is for). It's also not very fun to run in the rain, although it can be refreshing from time to time. So, below is a great option if the weather just begs you to stay indoors. These are workouts you can do in the warmth and comfort of your own home. This video is one of my favorites. It is nine minutes, standing the whole time, and is a great cardio and abdominal workout.

Fitness Blender is a husband and wife team who have FREE workout videos at their website and on YouTube. They do a great job explaining proper form. My favorite videos are of Kelly, with Daniel explaining the form and keeping track of the time for you. His voice is calm and encouraging and it makes it all feel very simple and easy. Check out their website here.

Would you rather workout in the summer or the winter? Ironically, the winter so far in Tennessee has felt more like spring with a little bit of fall. Today it was snowing and the temperature was still above freezing! Perhaps it will truly be winter soon. I'll be ready to get out and run no matter the temp! Now that you have my cold weather tips, hopefully you'll embrace the chilly weather. Bundle up and give it a try!