Running in the cold winter weather

As winter is approaching and the first snow is apparently on its way, I'm wondering what my fellow runners would recommend to stop me getting hypothermia when out and about.

I recommend you stop running and grow some bio insulation. Works very well for me.

I used to run at temps in the neighborhood of -18 Celcius. No biggie. Layer up, have a face mask so your skin stays covered but you can breathe clear. Your bigger concern is not the cold but the slipperiness if there is snow or ice. Also, be sure to cool down afterwards. Once you return home you will chill quickly, so hop straight in the shower. Sitting around and letting the sweat dry will only make you freeze and give you pnemonia or some other evil thing for sure.

I've found, with long sleeves and pants, all I need are decent gloves and hat. Sometimes when it's not actually below freezing, I end up taking off the gloves because my hands get too hot. Now, I never went running in -18C, and probably that day I'll make gluhwein instead.

I find just wearing tights, a long-sleeved top, T-shirt and running tracksuit top with a beanie and gloves was more than enough. You warm up really quickly. Ice is sometimes a problem, but rarely. By all means jump straight into the shower when you get back.

I'd say Ulysses advice is prudent. However, knowing how the situation sometimes is for Hippo, if you can't go and jump in the shower however, bring dry and warm clothes to change into and change within 5 minutes of finishing. Change all of it if you can, but especially change your socks and everything on your upper body.

And make friends to cuddle with for body heat.

Regarding the use of a face mask, does anyone know where you get one? I heard that they are good if you have asthma and still want to do cold weather sport.

I think Tschibo sold one last year so they may do it again this year.

Gallerie Kaufhof at Marienplatz has a big sports section. In the skiing department you will find face masks. I saw them there on Saturday.

Otherwise, I just came in myself from my daily run.. It's raining outside but it was still lots of fun. I stop running at -15° and cannot recommend anybody to go running when it's colder than that. It is dangerous! Below -15° the air is too cold and literally freezes in your lungs, which is not exactly healthy. All the running mags recommend you this as well. Otherwise, going running in the snow is no problem and very enjoyable. When it gets very icy and slippery, that's when it starts becoming a pain.

The solution is to run on the asphaltic roads only, which usually get gritted in winter. Or go on the grass next to the asphaltic roads, you have some grip there.

Well it's not much fun, but there is nothing wrong with running in temps colder than -15C

Think Ottawa and/or Montreal in February... yes, we run and yes, it often gets into the -20s and -30s. No Major, my lungs never froze.

The face mask thing is not going to be necessary most of the time in Munich (unless it is windy) and then you also have to consider something to block the wind on the rest of your body as well (gents, maybe most importantly, wear wind proof shorts under your pants). Layers work great and you can peel them off if you get too warm.

Of course, we lose most of the heat through our heads, so a hat is very important.

If where you run is going to be icy, take an old pair of shoes and drill screws through the soles to help you keep traction - the screw shouldn't stick out too much or it will push against your foot, just enough to bite into the ice.

i agree with Tim. i have never used a face mask running here. just wearing various layers of sports clothes, a good hat and gloves do the trick for me. i love running in the cold especially when there is snow around...

@Tim

If it works for you, good! Maybe Canadians come with a special build in air clima control units. My doctor here in Munich, who is also a marathon runner himself has also told me not to run at below -15°. Otherwise you can read more here:


From:Intensive exercise is bad for the lungs

Major, people run in Canada in the winter. Nobody has ever frozen their lungs... as for studies that say I shouldn't exercise because it is bad for my lungs.

As for doctors from Munich (notorious experts in all things cold) telling you not to run when it is below -15C, ask him why -14C is okay but -15C isn't. Then ask him about relative humidity and whether you should consider that as well when making your calculations, and finally ask him about wind chill and whether you shouldn't be more concerned with hypothermia.

I am going for a cold run then for a hot curry, we can continue the debate there.

I'm from SA and I've never had a problem either. I suppose skiing is also bad then at such cold temperatures?

God in Canada they only cancell outdoor sports like Hockey at -25... I never froze my lungs! I would skate 2 times a week outside for practice then usually a game or two every week... not counting winter Tournaments- all day events.

If you are concerned about the wind on the face- use Vaseline, help protect from the wind, and doesn't give that frost beard!

But like others have said- get into DRY clothing ASAP... keeps the chills away.

Greetings

I was wondering about this too so I did a little research.

Layers are obviously important. Underwear needs to be the type that will wick moisture away from your body. Second layer should be like the first: wick-away cloth, but covering your legs and arms. After that you can add as many layers as you figure you need, but don't go overboard because you'll overheat.

The outer layer should be a windbreaker--this goes for both torso and legs.

In the U.S. you can buy a brand of sports clothing called "UnderArmor"; it's high-quality wick-away cloth. Nike and other brands make this sort of cloth too, but UA appears to be taking over the world and "off-brands" are now simply on the sale racks.

Be sure to wear gloves and a hat, as others have said, because that's where you lose lots of heat.

Hope this helps
-VR

Bron, I still occasionally get whiffs of my exercise-induced asthma in the winter. I found that you can just use a scarf to keep things a bit moister and warmer, no need to pay big bucks for a mask.

This is what I usually wear when it's extra chilly out, from inner layer out:

cotton shirt
dry weave running shirt
cotton shirt
sweat shirt
nylon running jacket

Also, underwear (very important), soccer shorts, nylon loose running pants, toque, 'movers' style gloves and thick wool socks.

Update of the important Football Friendly...Canada 0, Luxembourg 0 at the 30 min mark. Go Canada!!

I did a bit more reading up on this matter and it seems that temperatures of up to -20° are still ok for running, but not lower than that (here we go again..). Breathing in through the nose in stead of through the mouth is also an absolute must. A mask is unnecessary. I anyway never wear anything on my head, prefer feeling the air around my head like the true airhead I am.

If you are still looking for a face mask, Tchibo has them for €3,99 and sports under-wear. I saw them on their website, haven't been to their shops to see if stocks' there.

For someone who comes from the tropics my usual running gear consists of a t-shirt and shorts. But i will soon be experiencing winter running and wonder how should one be dressed for such a climate. I suppose i still can run with my trusty Reeboks or would it be safer with different type of shoes? Please help initiate me into winter running!

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I didn't run last time I was living in Europe during winter, so need to get kitted out too.

Joan, I have been told though that the paths can be too icy and dangerous to run on outdoors for many months of winter...

for snow / icy conditions, you really should have some running cleats. something like these:
http://www.amazon.com/exec/obidos/ASIN/B00...sg-20/ref=nosim

there are several types of cleats, so look for ones that are most comfortable for you and appropriate to the conditions. but all are less expensive than a trip to the hospital.

Oh fantastic, never dreamed such a thing existed! Do they really work?

i don't think you need cleats. i have never seen a runner in munich with them.

last year i was running with the same pair i use in the summer, only few minor problems. this year i am thinking of buying trekking runnning shoes which i can use when there is snow etc.

in munich some tracks are pretty difficult to run (running at the isar last year was no fun) but if you run in the parks you run on snow/grass and not the foot path.

i would advise you to buy some long running trousers. when it gets really cold, i use sports underwear as well. for more information you can look at runner's world.

I have ran in the German winters with the exact snow/ice cleats that Chicago mentioned above. At first they are rather akward to break in. I was advised to try some trail running before the snow comes and that seemed to help me adjust my balance for winter running. They are very light and you hardly notice the difference once you have been using them for a few weeks.

As far as clothing best to dress in layers. First layer should be moisture wicking clothing, the second layer should consist of Polypropylene thermal underwear with running tights and atop that I usually wear a goretex windbreaker.

Don't forget to stay hydrated, use sunscreen on sunny days and apply vaseline to your lips and nose - it works great.

Either Lidl or Aldi has running gear on sale in the next week or so. You have to check out the website. But, the key to running in the winter is layering. Keep in mind that for any sport done in the winter, you lose most of your heat from the extremeties (head, feet, hands) so you want to cover those babies up! As always, high performance wicking fabric is the best for sports so you can stay dry even if you are sweating.

Renia, take a look at this website: www.icebug.se
I have a pair of icebugs that I used last winter and they were great!

the cleats I use are "heel-only" and are great. never had a problem, even on the slickest icy patches. I think that some of the cleats out there are a bit over the top (a plate for the entire bottom of the foot seems to be too much). but, i'm only concerned about sliping on the heel down bit - slipping on the toe side doesn't bother me.

Thats a whole lot of helpful information! Thanks you guys. And the running cleats look like good investment. Beats spending time at the hospital doesnt it! I hope that i will still be able to continue running even during winter now that i am 'enlightened'.

@Smith, thanks for that, they look great.

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I live round the corner from two of these shops too!

for the ladies:
karstadt sport at stachus has an offer (i guess last years stuff) on funtional underwear from tao 27EUR per item. (long, short trousers and various tops).

Also, check out Tschibo this week, they have womens winter running wear. I bought some pants, shirt and jacket and am pleased with them. Prob not for super cold temps, but still seem to be quite warm.