Winter Running – How to Run in the Cold

I have learned how to run in the cold. It requires more from a person than an average run. It requires extra mental resilience, more danger, and definitely more planning. I have trial and error-ed my way through winter running in Minnesota – marathon training, as an extra challenge – and I have learned a lot.

I moved to Minnesota from Tennessee. Don’t ask me why because my answer usually involves a lot of ummms.

And definitely don’t ask me why I decided to train for a FEBRUARY New Orleans marathon during my first experience with winter running in this freezing cold state. More ummms.

(I lived in Minneapolis/St. Paul for 2.5 years and think it’s the perfect spot for runners.)

Marathon training in Tennessee was easy peasy compared to Minnesota.

One day in Minnesota, I spent more time whining about my 12 miler in the cold than actually running it. Another day I almost cried because I couldn’t handle the sleeting wind hitting my face anymore.

Winter running can be brutal.

A week before my 20 mile run in Minneapolis, I kept watching the projected temperature drop on my weather app. The Saturday for my longest run was looking to be -2 degrees and -12 with the wind chill. I was more than just whining at this point; I was concerned for my health.

Is it safe for a person to run for that long in that cold of weather? Won’t my lungs collapse? If I have to stop or walk will I just freeze to death? Seriously, will I die?

I was worried, so I was pumped to see that Runners World had an article in their latest magazine called Run in the Cold Like a Boss. Perfect, I thought. This will answer all my questions.

Nope.

I almost spit out my drink when the first quote was from a running coach in FLORIDA. Winter running in Florida? I imagined it and drooled with desire.

While there turned out to be some decent advice in the article, it was still lacking a lot of information on winter running. Like, will my lungs collapse? (Google says no.) And is it safe to even do it? (Google says yes if you are prepared; think about marathons held in Antarctica.)

I ran that 20 miles in the freezing cold that day. It was quite miserable, and I didn’t feel Like a Boss. But I’m alive to tell you that you CAN run outside when it’s below zero and survive.

Here I am. Winter running in Minnesota. The actual definition of miserable.

Here is my advice for winter running/how to run in the cold. It has taken a lot of miles to learn it.

Of note, I have been a runner for as long as I can remember. A lot of weeks, I run 3 miles a few times. But I have run 5 marathons and an UltraMarathon. I’m not fast. But I am a normal human who loooooves running. This advice is for anyone.

Accept that it is going to suck sometimes.

Winter running makes you question your running abilities. During my 20 mile run, I had to resort to tortoise pace, and my brain was full of negativity – I hated running for most of it. After, I wondered if maybe my poor performance meant I wasn’t a good enough runner. No. Running in the cold is extra tough. You’re going to feel worse than normal. The fact that you’re doing it is what matters. Don’t let yourself believe that you’re anything but an awesome runner.

Drink water.

Even if you don’t feel thirsty. No one should run for hours without a sip of water, so bring it with you. Most/all water fountains are unusable in the winter, so you’ll have to bring your own.

And if you bring a Camelbak, keep the hose under your coat.

It will freeze if you don’t.

Wear a buff or something to cover your face.

Consider bringing a spare buff too. If you breathe on it for a while and then pull it down for some fresh air, the moisture on it will freeze. You then can’t pull it back up to use it. You can either twist the snotty part around and use a dry area to cover your face again or bring a spare. Or both.

Wear mittens.

Gloves do not cut it when it’s below zero.

Do not keep your mittens off for long.

I had to put my ear buds in at one point, and I thought I was going to lose my right hand to frostbite.

Cover those ears!

A headband or hat is necessary. It doesn’t have to be fancy.

Read Next: The Best Taylor Swift Songs to Run to (proven to get you through awful runs) and You Don’t Need Expensive Running Gear to be a Runner.

Bring Kleenex.

I would have paid someone 50 bucks for 2 tissues at one point. I had to resort to having snot on my face because I don’t have the ability to shoot it at the ground. If you’re good at snot rocketing, though, have at it.

Use traction cleats on your shoes when it’s icy.

Winter running can be more hazardous. Slipping and breaking a bone right before a race would be bad news.

If you bring gummies or bloks, keep them close to your body.

They will freeze otherwise and be either unedible or cause you to lose a tooth. A jacket pocket keeps them warm enough.

For a long run, err on the side of too many clothes.

Unless you’re Olympics-good, you’re not going to be running super fast the whole time. In the times of walking or jogging at a slow pace, your body will get cold.

If you need to run on the treadmill, do that. It’s ok to not always run in the cold.

I often call it the dreadmill, but it is pretty awesome that we can choose to run inside. Winter running in the freezing cold day after day is mentally draining. Don’t be ashamed to take a break from the chill. A run on the treadmill in shorts and a tank can be refreshing.

I have a Taylor Swift Running playlist to pump you up. Or my favorite treadmill show is Outer Banks (yes, I know it’s teenagers trying to find treasure, which sounds SO cheesy, but tell me a more entertaining/adrenaline-inducing show!).

Wear wool socks to keep your toes warm.

I have also heard the trick of using duct tape to cover the breathable part of the shoe.

Buy active underwear for winter running.

In the summer, I wear shorts with the underwear built in.

For winter running, I was wearing my normal, often uncomfortable underwear under my leggings. I’m cheap and stubborn. But after about 125 times of pulling my crappy underwear out of my butt, I finally caved. I ordered 2 pairs of “active” underwear on Amazon, and they make a huge difference. I can recommend this ExOfficio pair and this Under Armour pair for women and ExOfficio for men, per my boyfriend. They won’t break the bank, and your butt will thank you.

Don’t be alarmed when your eyelashes freeze.

Try to get used to looking through tiny icicles. If they’re sticking together, pull your mitten off for a second and hold your eyelashes until the ice melts. Don’t just pull at the ice without melting it a bit first or your eyelashes will come with it. I learned this quickly.

If you’re doing an out and back, run with the wind at your back on your way home.

The wind is unforgiving. It can make it “feel” 15 degrees colder than it is. If you’re on your way back, tired, and cold, you’ll want the wind out of your face.

Sign up for a race in a warmer place.

I don’t have science to back up this claim, but I swear that winter running in the cold increases your endurance and speed. I was often running 12 minute miles in Minnesota (told ya I wasn’t fast). In New Orleans, I pulled off a 3:45 marathon – 8:35 minute miles. Despite never doing any speed workouts, my pace was significantly better thanks to the 60 degree, perfect running weather in New Orleans in February. Maybe the winter running in the cold will give you a PR.

Also, Running while Traveling is awesome, so I highly encourage you to sign up for a destination race.

Charge your phone before you go.

It will die faster in the cold, and it can be used as a safety net if you can’t complete your run.

And finally, tell someone where you are winter running.

And have a plan for if you’re unable to finish the run. Could you call an uber or a friend? Do you have someone’s phone number memorized for if your phone dies? (Phones die quicker in extremely cold weather.) If you were to get injured or not be able to finish, you need to have a way to get out of the cold, especially in extreme temps.

Did you enjoy Winter Running – How to Run in the Cold?

I hope these help someone who is new to winter running in the cold like I was. If you have any tips or advice that I didn’t mention, please comment below! I think we can use all the help we can get when it comes to running in zero degrees.

And share with a friend who is winter running as well!

More on Running:

• New River Marathon – North Carolina’s brutal, hilly but beautiful race
• Charlevoix Marathon – A flat race by Lake Michigan
• And remember: Running a marathon should make you feel like a badass.

Happy Running!