Winter Weather Running: Tips & Tricks

We’ve all been there. One day you’re running on a mild 60-degree day with the sun beaming down on you, then seemingly overnight the weather drops to near-freezing levels and the wind is howling outside your window. 

When the temperatures dip it can be challenging to get outside, but as long as your gear and mindset are up for a slight challenge you’ll find yourself crushing those runs like never before! We spoke to some seasoned runners and asked them what their best cold-weather-running advice was, and they delivered!

Staying Healthy

  • Stay hydrated. Cold, dry air pulls moisture from your lungs and you will still sweat. If you carry a water bottle, be careful, the water may freeze.
  • Transitioning to cold weather running usually brings injuries to new runners as suddenly they run faster and longer. Follow the rules of not progressing too fast and for too long of a distance. Your tendons and ligaments adapt slower than your cardio.
  • Warm-up EXTRA well. Stretch well. Make sure you don’t take your warm-up clothes off until the last minute before your run. Keep moving even when they’re off
  • If it’s possible, do some warm-up stuff indoors before you head outside. Things like ankle/hip activation or strengthening. Make sure you protect your ears, hands, and neck. I really like using a buff/neck gaiter for my neck and my ears if it’s that cold outside. Layers are your friend, if you have too many just tie them around yourself.

Staying Warm

  • I start out chilly and use my effort to warm up. In those temps, I wear a pair of tights, a long shirt, glove liners, and a headband that covers my ears. No jacket is necessary unless it is windy or raining.
  • Make sure the legs will stay warm, the face is covered but breathable, ears are covered and hands are covered.
  • Personally, I dress a layer below what I would normally wear around. For example, I usually wear a hoodie and maybe a light coat over that when going around, but to run I would just wear a long sleeve and maybe a t-shirt as well. Even if you feel chilly before you start running, that’s fine. You’ll warm up quite a bit when you get going.
  • Experiment with layers. Everyone feels temperatures differently. Layers allow precise adjustment. Maybe different materials and thicknesses of long sleeve t-shirts and a vest. Thin cap or gloves if needed. 
  • When it hits 50 for me, I wear gloves. I also get cold very quickly so anything 60ish and below I wear tights. My tops depend on the wind honestly.
  • Try out the website dressmyrun.com ; it uses your location, time, weather, and any factors ( such as if you get cold easily ) to tell you how to dress. I used it when I first started running and it was very helpful. 
  • A good hat, socks, and gloves will go a long way in keeping extremities warm. Don’t skimp on those.
  • Hands. Getting proper running gloves this winter was a game-changer.
  • Thin gloves are what I find the most helpful in staying warm during the winter runs.
  • I will typically wear 3/4 running tights or a long-sleeved shirt, a headband to cover my ears, and running gloves. I take the gloves on and off to help regulate my temperature. Below 0 degrees, I wear both the tights and the long-sleeved shirt.
  • You will need less clothing than you think. Last week, I ran 18 miles in 16-degree weather wearing a long sleeve thermal tech shirt, a long-sleeve t-shirt, a wind jacket, and running tights under my shorts. At times, I was almost too hot (the sun helped).
  • It’s only cold at the beginning. The hardest part is getting over the cold mentally. I always say that I can quit after one mile if I’m too cold. I never do.

Staying Visible

  • Not really about dress, but worth mentioning that colder weather means shorter days. Plan your runs keeping in mind that the sun sets sooner and quicker.
  • When it gets dark visibility is key. A good headlamp is vital in these situations. I can’t tell you how many times when I started hiking and running I would misjudge my timing and end up in the dark.

The winter months are a time for embracing the challenge. Running in cold weather can be difficult, but with these tips you’ll find yourself running at your best – even when it’s freezing outside! Stay warm on your run by dressing appropriately and making sure to have an insulated water bottle or hand warmer handy. Make sure that you’re getting enough sleep, because too little rest will leave you feeling sluggish during those morning runs.

And don’t forget about proper hydration before and after exercise! These simple changes will help ensure that this is one of the most enjoyable winters ever!

 

3Mgives Names FindingHomeATX the 2023 Beneficiary of 3M Half Marathon

Grant continues 3Mgives support of local organizations

 

3Mgives selects FindingHomeATX as the beneficiary of the 2023 3M Half Marathon. This grant will allow the Austin-based community organization to help reach its goal of ending unsheltered homelessness in Austin by scaling up Austin’s Homelessness Operating System (OS) into one that’s sustainable for decades to come. The 29th annual 3M Half Marathon will take place on Sunday, January 22, 2023, in Austin, Texas.

“Over the 29-year history of the 3M Half Marathon, 3Mgives is so proud to have provided hundreds of thousands of dollars in grants to local Austin community organizations,” said Stacey Claessens, 3Mgives Global Employee Empowerment Manager of Austin. “We are pleased to name FindingHomeATX as our race beneficiary so that they can grow their program of creating affordable housing for the unhoused population of Austin.”

The mission of FindingHomeATX is to add 1,300 new units of affordable housing for the unhoused population; house 3,000 individuals and support and stabilize an additional 2,300 households; enhance economic opportunity and community appeal; improve equitable access and outcomes for our unhoused neighbors; scale provider capacity; improve impact through a tightly coordinated, data-driven Homelessness OS; improve coordination of care and unhoused neighbor experiences. This grant will support their mission. In addition to the grant, the organization will participate on race day by volunteering. This is the first year that FindingHomeATX is the beneficiary of the 3M Half Marathon.

“The magnitude of support we are receiving from 3M and the runners ensures that FindingHomeATX can house an additional 3,000 people within the next three years,” Lynn Meredith, Chair of FindingHomeATX, said. “This support exemplifies the kind of generosity and caring that Austin is known for and continues to demonstrate.”

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country and will celebrate its 29th year running in 2023. Runners will enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations. Starting in north Austin and finishing near the Texas State Capitol, runners will appreciate a 306’ net elevation drop. Participants can register on the website.

Why Self-Care and Recovery is Vital to Your Training

If you are like most runners, you enjoy getting up early and heading out for a run just as the world is slowly waking up from its slumber. Or, maybe you are someone who doesn’t mind catching a run after your work no matter how long your day was. But, when it comes to self-care, most runners struggle with taking time off from running, even if it’s for one day.

As a long-distance, it is natural to want to push your body so hard during training because you are determined to crush your goals. However, more is not always better when it comes to running. Self-care and recovery must form a critical part of your training process.

Know When to Rest

To rest or not to rest? Most athletes, whether professional or regular runners, find themselves staring at this question one time or the other. If you are someone who faces the same dilemma, there are a few tell-tale signs your body sends out that you should carefully listen to. Here are some of them:

  • Are your neck and shoulders tensed instead of relaxed?
  • Do you clench your jaw or furrow your brow?
  • Are you breathing normally or are your breaths are coming in low shallow gasps?
  • Are your fists clenched?
  • Do you run with a hunch or do you feel strong?
  • Are you experiencing any pain or discomfort in any part of your body?
  • Are you getting tired sooner than you normally do?

Asking yourself these questions will help you assess the condition your body is in. Taking some time off to recover from your training is an important part of the training process itself. It’s pivotal to learn what your body is demanding from you to reinvigorate your spirit and sharpen your focus.

Keep Nourished

A great way to jumpstart recovery and self-care is by ensuring you are eating enough calories and hydration. You need to check in to make sure you are providing your body with the right nutrients. Your meals should be rich in both carbs and proteins to re-fuel you optimally. It is important to keep yourself well-hydrated as well. Generally, about 60 to 80 ounces of water is enough for most people in a day. Being an athlete, you can include some electrolytes, like nuun, as well in your fluid intake depending on your training levels.

Practice Mindfulness

Meditation and practicing mindfulness can further facilitate a quick recovery for your body as well as your mind. We often tend to neglect our mental health in the pursuit of our goals. Taking some time off from your training to calm your central nervous system can significantly improve the mental wear and tear associated with it. Mindfulness facilitates better body awareness and helps you adapt to the next hard workout. Mindfulness does not have to be still, you can practice mindfulness while doing stretching, doing yoga, or while on a walk.

Get Plenty of Sleep

When you are putting in several months of intensive training to prepare for a half-marathon, you need adequate rest. Depending on the intensity and length of your workout, your body requires at least 36 to 48 hours to reboot. When you sleep, you give your body the best opportunity to rebuild and recover. Make sure you get 7 to 8 hours of uninterrupted sleep. Cut down on your screen time so you can get some quality shut-eye for restorative sleep.

Train Hard, Self-care Harder

Your physical potential can get amplified when you learn how to properly care for your body. Invest in physical therapies or self-massages to accelerate your recovery from hard training sessions. These therapies can prevent injuries that may otherwise keep you sidelined. They help reduce the tightness, tension, or any knots in your tissues and fascia that can cause strain in other areas. Epsom salt baths are a great way to help your body recover and also a great place to practice mediation while soaking up the goodness of a hot bath.

That’s A Wrap!

Self-care comes with great rewards when you commit yourself to it. When you focus on allowing your body to recover from training, you significantly decrease the likelihood of injuries or runner burnout. You feel less fatigued and more motivated to enjoy a fulfilling running career ahead. It’s time to start treating your mind and body right by giving them rest, proper nutrition, and the care they deserve. We hope these tips help you learn more about your body and allow you to perform at your best potential at future athletic events.