Winter is just about here, and that dread kicks in about running outside. Even if you're a dedicated treadmill runner, it's still good to get outside as much as it you can. And, since there are more and more races in the winter, Training for early spring marathons elsewhere or local races, such as the F^3 Half Marathon in January, you just don't know what you'll be running, or be talked into running yet. So you might as well keep running.
So, running in the winter is not a big huge thing, it just takes a little planning. Here are a few tips:
The closer to the body, the more it's going to cost: Your going to need a good running jacket, It's going to be the most expensive running related item you're going to buy ($100-$200), but unlike a pair of running shoes, a good running jacket can last for several years, so it's a good investment. You're looking for a jacket that can offer you protection from the wind, and breathable to stop you from getting overheated. You'll need tights, maybe two pairs of different thicknesses, and for guys you'll need an protective under layer under your tights to protect your..umm...area (You don't want to get frostbite on that. You really don't.), and you may want to get a layer to keep your core warm under your jacket. Here are some nice jacket choices: http://www.irunfar.com/2011/01/top-running-wind-jackets-for-fall-and-winter.html
Be cheap with the accessories: Sure, you're going to be tossing major dime on a running coat, so, you might as well buy those sweet matching $20.00 matching fleece hats, and $25.00 matching running gloves?
Nope.
You lose one on a run, and you're out 25 bucks. One thing you should know is, fleece is fleece. It really doesn't matter who makes it. So buy hats and gloves and balaclavas from Walgreens, CVS, and Target. They're cheap, and you can buy several pairs, and they do the exact same thing as the more expensive kind with your favorite shoe logo on it. You'd be surprised how long a pair of $1.00 knit gloves will last. And, hey if you lose one glove, or a hat, it wasn't a major investment.
Get acclimated: Just like running in the heat, it takes time to get used to running in the cold. You might want to run during warmer parts of the day, such as the afternoon or early evening. Run into the wind first, so the wind is at your back on the way home. Understand your local weather. Learn to wear the correct amount of clothing, and stops you from being too hot or being too cool. In the winter, runners have a tendency to layer too much, you over perspire and they you may find yourself overheated with too many layers. As you get used to the weather, run and see which amount of layers is right for you. It's trial and error, but it's worth it. Think of it his way: At the end of the winter, if anything you're going to have mad weather skills like Tom Skilling. And you're going to be a tough runner when most of your friends want to wimp out.
Sorry, but your lungs will not freeze: You hear this running myth constantly at this time of year. So let me bust this myth by saying that cold frigid air will not freeze your lungs. The human body is adaptable to all weather conditions, and your body's heat will warm the air before it hits the lungs However, inhaling cold, dry air can cause shortness of breath, chest tightness and a cough. And if you have exercised-induced asthma, yes you might have more problems with these issues. The best way to take care of this, is to wear a scarf or a balaclava over your mouth and nose, and that will warm the air before it travels into your nasal passages and into your lungs.
Be Seen: It's going to be dark, earlier and sooner. If you run anywhere near cars, you shouldn't take any chances at all. You should never assume someone will see you. So, don't wear dark clothing when running. Wear brighter colors with reflective sections. Illuminate yourself with small, inexpensive, running lights that can clip to your arm or jacket.
Watch your step: In most cases, you running shoes really need no modifications, but if you want more traction in the snow, get yourself some Yaktrax. They provide excellent traction in the snow, and they're easy to take off and put back on. https://www.yaktrax.com/product/run. New version even has options for spikes, so you can run on ice.
Protect your face: Just buy this stuff, gives 50 SPF protection, and stops windburn damage. it protects your face and nose and stops if from freezing and falling off. Well, it really won't fall off, but this stuff works great. http://www.kiehls.com/Cross-Terrain-UV-Face-Protector-SPF-50/911,default,pd.html?start=3&cgid=men-moisturizers
Ok, you're totally out of excuses. See you on the roads this winter.
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