Winter Weather is Coming... When is it Safe to Run and Why Should I?
Less daylight, freezing temperatures and icy roads... let's talk about the dos and don'ts of winter running, and why it can benefit your training to safely brave the cold season.
My Christmas decorations are up. I make no apologies.
We had a few 30-degree evenings here in the northeast lately, and with our twinkly lights and holly covering the apartment, it’s certainly beginning to feel like winter is around the corner.
We transitioned out of summer and away from all those brutal hot and humid runs into the idyllic fall running season, but winter is certainly upon us. That means potential freezing temperatures, icy roads and blizzards.
Personally, I don’t mind cold running. I actually prefer it to running in the heat. As we run, our bodies warm up, which helps to offset the cold weather. However, some have high tolerances to cold weather based on where they live, and others think anything below 70 degrees is cold. The fact is, if you are eyeing spring races, you better believe you’ll be braving some wintertime runs in order to prepare for that race.
Winter running doesn’t just mean cold weather, it also means less daylight, frantic holiday plans and typically lower motivation for runners. Add all of that on top of not really knowing when it is safe to run, or the benefits of doing so in unideal conditions, it becomes much easier to justify staying inside and postponing your run.
With this season approaching, I figured it’s probably a good time to review: when is it safe to run in inclement weather and when is it not? Additionally, what are the benefits of getting out there when it is safe but definitely not ideal?
While winter running is typically not everyone’s favorite running season, there are a lot of things to gain from lacing up when it's gross out. But before we get to the benefits, let’s identify when it is safe to run.
Run when/if
You have proper gear/clothing (reflective gear, wool, wind breakers, coverage for hands and ears!)
There’s no lightning in the forecast
You can run somewhere that's safe from skidding cars
Roads are clear, salted and/or free of black ice
You have a buddy system/running group if it’s dark
Winds aren't intense enough to create risk of projectiles that could harm you
Take a rest day/hit the treadmill if ANY of these conditions apply:
Heavy snow, sleet, hail or any blizzard conditions that can put you at risk
It’s dark, you’re alone, on a desolate route and have no reflective gear
There's poor visibility on the roads
There's a thunderstorm watch
You could be put in danger of hydroplaning/skidding cars
Winds are damaging and risk tree branches coming down.
Assuming you are dressed properly, weather conditions aren’t harmful and you have a safe route, let’s talk about some benefits of lacing up and braving the cold. To name a few, it builds grit, confidence, character and community.
Grit! Running in tough weather makes you tougher, no doubt about that. That goes for it being super cold, brutally hot, really windy, very early or simply on a day you're just not feeling it. Also, if you're out there running in the rain/snow, it likely means you're not wearing headphones and jamming out to music or listening to a podcast. Just trotting along with nothing to distract you from the fact you're getting soaked head to toe. Running in inclement weather makes you feel like a warrior, and you are one!
Confidence! Training in tough weather conditions gives you the confidence that no matter what race day's forecast looks like, you've been through it. You're prepared for whatever that day throws at you. That goes even for important runs in your training plan. If you have a workout or long run scheduled that you absolutely can't fit any other time during your week and you see 100% chance of rain that day… you may be bummed but you're not deterred!
Character! I find myself laughing and smiling a lot when I go on runs where I’m bundled head to toe or get down-poured on. It reminds you to just have fun and not take it too seriously. You may be drenched head to toe, with snow on your eyelashes or your shoes are squelching with water. These runs are a great reset and opportunity to just jump in some puddles, make snow angels and be grateful for the ability to move and be outside.
Community! Your running route may be a little emptier than normal on those cold, crummy days, but it's always fun to see some other runners out there braving the weather! Further, you never know who you might inspire. One day I was running in a park when it was pouring and someone getting into their car yelled out at me, "now that's commitment!" It made me feel great of course but also made me hopeful that others may see us crazies running around in less than ideal conditions and will try lacing up next time! And finally, those dark evenings are a great time to go back to that run club you have been neglecting. Run clubs or indoor running classes are a great alternative to running alone on those dark winter nights.
If you’re not inspired yet to lace up, brave the cold and have fun snowy runs this winter, I’m happy to chat further about safety and motivation tips. Safety is always the top priority, but it’s also important to remember the benefits that come from toughing out this season— they can be great motivators and confidence boosters!