When Is It Too Cold To Run Outside? + 7 Tips For Running In The Cold
Some runners take pride in their ability to continue their training during every season, no matter how extreme the weather might get. They are prepared for the oppressive heat and humidity of the summer, the heavy rain of the spring, and the freezing temperatures and wind of the winter. But, when is it too cold to run outside?
Setting a goal to train no matter what the weather is like can be advantageous, as it will help you become accustomed to tougher conditions that may arise during the official race, and encourage you to never make excuses.
If you have difficulty staying motivated, you may quickly find yourself in a state of diminishing returns when attempting to negotiate with yourself about running in bad weather. It may not be long before you discover that you’re going on your jogs only when the climate is ideal and makes for a great view.
When discussing running in cold temperatures, it may be important for safety to have rules in place. One should ask themselves, at what point would it be too cold to run outdoors?
In this guide, we will look at both the advantages of running in cold environments and the potential risks, in addition to discussing at what temperature it becomes too cold outside to run. However, don’t let this discourage you from keeping up your running mileage and training stamina!
When Is It Too Cold To Run Outside?
Many runners are curious about the temperature outdoors regarding running. In the end, there is no one definite regulation or temperature that all specialists agree is too cold to jog outdoors. It largely depends on one’s own limit of endurance, how well one is ready, and how relaxed one feels.
Some runners have difficulty running if the temperature is lower than 32°F (0°C). They might experience breathing difficulties or have the sensation that their toes are frozen and may even come off.
Individuals with asthma, cardiovascular issues, diabetes, Raynaud’s syndrome, and low body fat levels may be particularly delicate to running in frigid temperatures.
As long as they have the appropriate clothing, other runners should be able to endure running in any temperature, including very cold temperatures, no matter how low the thermometer goes.
It is imperative to take note of the wind chill, as even mild winds can drastically reduce the perceived temperature on a cold day.
How To Dress For Cold Trail Runs
Taking off or putting on layers can be beneficial if you are running on a trail, so you occasionally venture through spots where the trees prevent the wind and sun from getting to you, and other times you are open to the elements.
If you’re running for a long period on a steep incline, changing your layers of clothing might prove helpful. Going up the hill is likely to cause you to heat up due to the physical intensity of the run, however, when passing over the peak or running downhill, the strong wind may cause you to feel colder.
How to fuel your freezing weather runs
It can be difficult to figure out the right amount of fuel you need for running. Now you have to deal with the cold. It is necessary to provide your body with fuel if you are running for more than 75 minutes even in the winter. If you lack energy during your jog, it can contribute to the chill experienced by the outside climate.
In Winter, it’s important to think about which fuels you should use, because some of them can freeze, resulting in a solid chunk of ice that is either not edible or could break your teeth if you try to eat it. You could attempt holding a pocket near your torso with the items you need for your run. The warmth produced by your body can stop the fuel from becoming icy cold.
Beforehand, consider where you will place your purse. You don’t want to find yourself in the cold weather having to pause for a considerable amount of time to try to dig out your energy gel or bar from all the clothing you’re wearing!
Be mindful that if you are taking the liquid, it could also become frozen. You still need to drink fluids even in colder temperatures.
A major cause of issues is usually the water pipe in backpacks. You can tuck the hose of your hydration system into the layers of your clothing to keep it warm and once you are done drinking the liquid, exhale the remaining back into your bag to limit any chance of it freezing in the tube.
You can also purchase supplies that will help keep your backpack and hose warm during cold conditions. You can begin by incorporating a hot liquid, such as stirring warm coffee or adding hot chocolate to a beverage you’ve prepared yourself, but be sure it isn’t too hot!
Adding electrolytes can help stop your hydration from freezing. It decreases the temperature at which water freezes, in a similar fashion to salt being sprinkled on pavements which causes ice to melt.
Exercise caution if your running routine involves drinking from public fountains, as many cities disable them during the winter season. You can also do a jog in a circuit around your home and have your snacks and drinks ready just inside the entrance.
Risks Of Running In The Cold
Studies have shown that running in the cold can lead to frostbite and hypothermia being the biggest potential dangers.
Frostbite
A cold-induced injury of bodily tissue happens when the skin temperature drops below -0.5°C. Tissues in areas far removed from the central part of the body, and those that are especially prone to vasoconstriction, are such as the nose, ears, fingers, and toes. These areas are especially prone to frostbite.
If you are running and experience such signs of frostbite as cold, red skin, which will be followed by a tingling, numbness, or burning sensation, you need to take cover to restore the warmth of the skin rapidly.
Hypothermia
A decrease in the inner temperature of one’s body below 35°C (95°F) is referred to as hypothermia. This occurs when heat loss exceeds the body’s ability to generate its own heat. Hypothermia can be divided into three levels, with the most extreme leading to death.
Shivering is an indication that hypothermia is developing, but as the condition worsens, the shivering stops. Inhaling can be hard in cold temperatures, making plenty of runners feel a painful feeling in their throat or lungs.
This can be especially problematic for runners with asthma. Using a buff to inhale air through can preheat it and aid in reducing any uneasiness.
Things To Consider Before Running Outside In Cold Weather
It is prudent to think about several elements in addition to the temperature if you want to maximize your protection when running in cold weather.
Windchill
Wind chill should be taken into account when considering how cold is an acceptable temperature for outdoor running. Even temperatures that seem relatively warm can be hazardous when wind speeds are high.
You need to consider the wind chill as well as the air temperature when determining how much skin you can expose, as the wind can still cause harm even if it is slightly warmer outside.
Precipitation
Naturally, snow, sleet, or freezing rain can make a jaunt outdoors treacherous and dangerous. If the visibility and traction outside is a concern due to icy conditions, it is best to exercise indoors on a treadmill to remain safe.
Underfoot Conditions
When it rains, it causes changes underneath your feet while running. Even when the roads are clear from snow, the edges and pavements can still be dangerous due to snow, slush, and ice, leading to potential risks for those running.
Tripping while running can lead to an injury that may keep you out of a game for a while, so it is wiser to be more careful when the roads are treacherous.
Darkness
Running in the cold winter months frequently appears to be connected with running while it is still dark due to the lack of daylight during this time of year. Make sure you are visible at all times with reflective clothing and use a head torch to light up the path or road in front of you.
Try To Do Regular Runs
It might be simpler to run in the wintertime as compared to the summertime because the body does not have to strive as hard to maintain the ambient temperature if it is not extremely cold outside. It could be tough to stay motivated to run in the winter if you’re not a fan of cold weather.
It is advised to get used to running in various temperatures, especially colder temperatures so that you don’t come in contact with an unfamiliar cold climate in a race, which can be mentally exhausting.
Exercising inside does not get you ready for the weakening impact of battling against the wind, which can significantly reduce your speed and can be tiring.
If running in cold weather feels unbearable, you don’t have to endure it every day to remain mentally strong. You might allot 20% of your jogs for harsher atmospheric conditions.
In this manner, you can maintain your mental sharpness without detracting from the fun of running by pushing yourself too hard daily in difficult conditions.
Running quickly can be safer on a treadmill than having to be careful not to skid on icy surfaces. You will need to evaluate how well snow running functions as a recovery exercise for you personally. Running through snow can be more exhausting physically than running on sand.
If you are running at a lower intensity and thus generating less body heat, remember to wear one extra layer to ensure you stay warm during your recovery run.
7 Tips For Cold Weather Running
If you’ve decided you want to test your inner warrior and brave the coldest of cold days and run outside, here are a few tips to make running in the cold safer and a bit more tolerable:
#1: Warm Up Indoors First
Drink hot tea and do a few exercises in the house to prepare yourself and get your body temperature up before leaving the house into the freezing temperatures.
This could also stop you from straining a cold muscle, and make it more invigorating than intense when you step outside. Make sure the temperature inside is not too high; sweat-soaked clothing will cause you to feel cold when you go outside.
#2: Dress Appropriately
The type of clothing you wear during cold weather can be the difference between being able to run comfortably or not. To stay warm, opt for underwear and tops made from either synthetic or wool fabrics, and add a windproof outer layer on top. Cotton should be avoided.
It is suggested that when running in cold weather, one should put on clothing as though the temperature was twenty degrees higher and they were not exercising. Putting on too many clothes can result in feeling too warm, which can make you perspire. This can make you uncomfortable and even colder afterwards.
Layering clothing is advantageous because it locks in warmth and can be taken off if you become too hot. It is just as important to have on thick socks, mittens, a beanie, and a gaiter to cover any skin that is not protected.
#3: Modify Your Route
Rather than deciding to go on a single, long path that goes forth and back again or a larger circumference, try running brief rounds near your location or a few small excursions that go out and then back. This provides you with the opportunity to return to the interior quickly if you begin to experience any signs or symptoms of frostbite or hypothermia, or if you are feeling too cold.
#4: Change Your Mindset
Instead of focusing on performance, focus on safety. Essentially, if you are too cold or have a lack of feeling in your nose and toes, it is recommended to go inside. Be proud of what you have achieved and focus on staying warm rather than making sure you complete the workout no matter what.
#5: Hydrate With Warm Fluids
Replenish your body with warm liquid, such as warm water or tea in a thermos, during and after a jog to raise your internal temperature.
#6: Take a Warm Shower As Soon As You Are Home
After you get back to your house, remove your damp and chilly clothing and then have a relaxing hot shower. Take caution when heating the water, as your sense of feeling may be distorted if your hands are not sensitive, and scalding water may cause skin damage.
#7: Consider the Risks vs. Rewards
Before leaving the house to go out in the freezing temperatures, consider if you have alternatives such as jogging on a treadmill or participating in cross-training exercises at the gym. Consider the advantages and disadvantages and analyze what you could gain from running outdoors. Is it worth the risk?
What do you do when winter rolls around? Do you run outside or fire up the treadmill?
Be extra careful when there are wind, rain, or clouds
In the colder months, the wind and rain can make it seem even colder than it actually is. In addition, gloomy days when the sunshine is not around to provide warmth can make it seem even colder.
Cotton can take on liquid and cling to your body, Thus, it should be avoided since if you perspire or are exposed to rain, it will make you chill.
Use synthetic, wicking polyester-type fabrics or wool. Wool or Smartwool can take in moisture like cotton, but they have qualities that will keep the body warm. Smartwool employs Merino wool to turn it into a fabric that can be used for activewear and is incredibly plush.
Wool socks can be like gold in frigid conditions.
