The Complete Guide For Running Below Freezing Temperatures

If you are a runner who feels that your day is just not right without a run, despite the weather outside, then this information is right up your street! When the outside temperatures drop below freezing, you should take some extra precautions for your run!

The best way to run in freezing temperatures is to do your warmups inside before braving the cold, keep your head and hands warm, wear a thermal base layer, and shoes with good traction for the icy conditions. Remember to stay hydrated and get out of your damp clothes after the run.

Running in freezing conditions is definitely possible with some basic adaptations to your normal running routine and a change to your normal running attire. Your after-run routine should also be planned for and may look slightly different from running in the summertime.

How To Dress For Running In Freezing Temperatures

For many runners, dressing appropriately for a run in cold weather is a major dilemma. Dress too warmly, and you will overheat, underdress, and you will become cold very quickly.

Freezing temperature is when the outside temperature reaches 32° Fahrenheit or below.

We have some recommendations you can use as a guideline for running in freezing weather.

• Cover your head and hands. Wear a beanie and a pair of gloves. A cold head, ears, and hands will make your run uncomfortable. Wear a woolen beanie that will cover your ears, or consider wearing earmuffs or a headband to cover your ears as well. Wear a good pair of thick winter gloves to keep your hands and fingers from becoming too cold. If you get too hot on your run, you can always stuff your beanie and gloves in a pocket until you need them again.
• Wear a thermal base layer. A long-sleeve thermal top and long pants on the bottom with good wicking properties to draw sweat away from your body is a good choice to keep you dry, preventing the wind from cooling your body temperature.
• Add layers according to the temperature. The layers you add over the base layer will depend on the outside temperature and how vigorous your run will be. We have some recommendations below you can follow as a strategy to gauge your outer layers.
• Shoes with good traction. You may encounter icy patches on your running route when you run in freezing temperatures. Shoes with good traction will limit the possibility of slipping on ice patches.

Simple temperature adjustments

If you plan a light run at an easy pace, you will feel the cold much faster. In this case, we recommended that you compensate by adding 10 or 15-degrees to the outside air temperature and dress how you would normally be at that temperature. If the temperature is 40° F outside, dress for your run as if it was 55° and you weren't doing any extra exertion. The running will make you 10 to 15-degrees warmer.

If you plan a vigorous or long-distance run, you will heat up much faster and maintain a warmer body temperature from the additional exertion. In this situation, you should add 20-degrees to the outside temperature and dress as you would for a run at the current outside temperature plus 20-degrees.

However, the wind chill factor must also be considered to prepare yourself for outside weather conditions. If the wind is blowing strongly or gusting outside, you need to account for this in your attire. Check the “feels like” temperature on your local weather app or report for your location.

If the temperature shows 32° F, but a “feels like” temperature of 22° F, you should add your compensation temperature to the lower value and dress accordingly.

How To Warmup For Your Run In Freezing Temperatures

The colder the outside air temperature gets, the more important your warmup regime is before your run. This is crucial to get your body temperature up and warm up muscles and tendons to prevent injury in the cold weather.

Icy temperatures cause your muscles and tendons to tense up and shrink, which can result in tears and strains if you exert these parts of your body without easing them into the exercise and allowing them to lengthen and become more supple.

If the temperature is freezing outside, the best strategy is to do your warmup routine indoors before braving outside cold temperatures.

Do your warmup routine before you put on your outer layer of clothing to prevent working up a sweat before you even leave the warmth of your home. If you start sweating before you leave, you will instantly begin to chill and get cold once you step outside into the cold, reducing the effect of your warmup.

In colder weather, it is also a good practice to extend your warmup routine a little longer than you would on warm days.

Running In Windy, Freezing Weather

The wind can be a factor that you do not consider until you get outside and feel the difference it makes to the real feel of the temperature outside. This does not only affect how you should dress for the cold but also your running route planning.

If the cold temperatures are compounded by a strong wind, you should adjust your running route to compensate for the wind. Plan your running route, so you run against the wind on your outrun and with the wind at your back on your return run.

Do not neglect hydration when running in cold weather. Cold, windy conditions can deplete your body of fluids as quickly as warm summer temperatures. Make sure you run with the same amount of fluids as you would normally take on a run in warmer conditions.

If the wind blows into your chest and face on the return leg of your run when you are hot and wet with sweat, the head-on wind will quickly chill you. Getting cold at this stage of your run is not a good idea, and your muscles can start to stiffen, posing an injury risk at the end of your run.

What To Do After Running In Freezing Temperatures

Preparing a post-run routine in cold weather is as important as preparing for the run. Have a shorter warm-down routine, and plan to get out of the weather as quickly as possible. It would be best to complete your warm-down routine indoors rather than outside in the freezing cold.

After your warm-down, get out of your wet clothes as soon as possible. At the very least, have a dry set of clothes you can change into, but it would be preferable to have a warm shower after your run and then put on warm, dry clothes.

Drink a warm drink to help stabilize your internal temperature and prevent you from cooling down too fast, particularly if you are going to venture out into the freezing temperatures again.

Conclusion

Freezing temperatures are not a reason to cancel your daily run unless it is a howling blizzard outside! To get your daily exercise fix, you will need to adjust your clothing, running strategy, and after-run routine to compensate for the low temperatures.

Running in cold weather can be an invigorating experience, and the warm shower after and a warm drink can leave you feeling sublime!

So don’t let the freezing weather hold you back! Pounding the pavement is certainly a better way to spend your winter than sitting in front of the TV on the couch!