Cold wintery running: how to make it bareable survivable?

I think some people are better suited for winter running than others. I am not one of them. I can't seem to get warmed up enough. I am out there running but the quality of the runs gets hit. My training pace is well under 8 min pace even during summer but when the real winter comes 25 to 35, the paces slows down to 9 or even worst some days. My legs just can't move.

What also sucks during the winter are how crappy the roads get plowed, along with people that think the road is strictly for cars.

I mostly run where I work, and the city is supposed to hold the homeowners accountable for clearing the sidewalks. Yeah, right.

So I'm forced to run in the road that also has a crappy plow job with people that drive cars with no regard.

It's not too much the cold, wet yuck, it's really the fact that I now need to deal with traffic...

I have heard there are some models of shoes which claim the midsoles are not affected, or less effected, by cold temperatures. This is worth looking into as typical running shoe soles contract and harden when the temperature falls below freezing. This causes me sore feet and legs and makes the run far less enjoyable.

Wind proof clothing helps substantially in the winter.

I was doing a long run in an inland region one Sunday morning. Temps were -40 (c) or something. My running tights were not warm and 20km in I went to pee and could not feel my now shrunken member. I warmed it and it burned. I stuffed my glove in my underwear and tried to find somewhere to go in, but this is a pure provincial area at 6am on a Sunday. My hand clamped up with cold and I had to put my glove on again. Back and forth I alternated the glove from crotch to hand. That was 10 years ago. Still today i hurts to have intercourse and to urinate. :-(

What is rough about running above 40 latitude north is the darkness. I've lived most of my life north of 40 latitude north. I stayed a couple of winters in New Mexico. Wow what a treat! An additional 60 to 75 minutes of daylight during the winter with sunny days. I realized while in New Mexico during the winter, the darkness above 40 north latitude makes winters from Washington state to Maine very rough.

At ground level where I live has much milder winters than where you are (North Wales, UK), but I run a lot in the local mountains all through the winter where conditions can be a lot harsher and much colder. I just love running in the cold, it's all about being safe and wearing the right clothes and gear.

A buff is your friend and so versatile, it will keep your neck warm and you can pull it up over your face too if running into a cold wind.

A windproof jacket and trousers will make your life much more comfortable, windproof technology has come on leaps and bounds in the past couple of decades, I don't like tights unless it's incredible cold, my favourite legwear is my pair of Montane Featherlite pants, so comfortable and so breathable but they protect you from windchill.

Good quality waterproofs are vital in cold conditions, there are so many great running waterproofs on the market these days we're spoilt for choice, I'd steer clear of the ultralight ones in winter though and go for something a little more robust which will give a more protection in a hail storm for example, ultralightweight fabrics also go all limp and look like they've wetted out (even when they haven't) which can be quite unpleasant on a cold training run, heavier fabrics don't do this.

For snow and ice I have several pairs of shoes, my favourite are Inov8 X-Talons, Icebug Acceleritas and Walsh fell running shoes, La Sportiva Anacondas were great too but they discontinued them. For ice I just slip on a pair of Climbing Technology ice traction crampons. I don't like waterproof shoes. If I pack my crampons I always pack my ice axe too, it can be a real life saver in icy conditions.

To keep feet warm if they're going to get damp of wet can be tricky, Merino wool socks are great and still retain some thermal properties when wet but if you're feet are going to be wet for a long time and it's really cold your feet could still get very cold, neoprene socks are brilliant but they make your feet damp, sweaty and warm, which while mildly unpleasant still keeps your feet warm which is the important thing. Waterproof socks work but I find they start leaking far too soon for my liking considering how expensive they are, also they can be very thick making your shoes a very tight fit.

A decent baselayer top is the main thing though, you can get expensive merino wool ones which are very nice and great at regulating temperature, but my favourite is the good old fashioned Helly Hansen Lifa top which has been one of the most popular base layers for mountain runners across the world for decades.

I always carry several pairs of gloves but my favourite are my Inov8 Race Ultra Mitts, they're wind/waterproof and they warm up cold hands very quickly, normally though I'll just run in a pair of merino wool liner gloves. For very cold days in the mountains I'll wear Montane prism gloves and carry Extremeties Goretex Over Mitts incase it rains.

Get some yaktrax run, they work great for ice/snow.

https://www.amazon.com/Yaktrax-Traction-Cleats-Running-Snow/dp/B01LXWG09T

Lots of good tips already. Three things I recommend after 20 NE winters:

1. sleeveless compression as base layer on top

2. cheap knit gloves and a tub of Bag Balm. Generously coat your hands then put on gloves. After a couple weeks the gloves themselves are pretty thick with it too. The balm blocks wind and once it warms acts as a heat sink.

3. Cheap neck gaiter/face masks are best (like 6 for $10 cheap on amazon).

I-Pod, and because it's what we do.

I’ve lived in Syracuse NY (125 inches of snowfall annually) my entire life, been a runner since I was 14, and have never heard of putting screws in my shoes.

Can someone explain this concept to me?

I got no problem with cold snow, sleet or rain.

The three big ones are ice, dark and slippery roads/sidewalks.

The plows seem to narrow the road as winter goes on...forcing runners into a narrower portion of steeet sidewalk.

Been a cold weather runner for over 40 years

Does that make you feel superior saying stuff about my parents?

Make you feel like a real man?

Wolf's Bane wrote:

you're over dressing if you're sweating heavily in winter

You have no idea what you are talking about. Do you understand condensation?

Core temperature can still rise even with cold ambient temperatures.

I live in Manitoba, which if you don't know is routinely below -30C/-20F in the winter. Many years ago I ran in race in weather like that, and doing the 5k distance I wore short shorts, a t-shirt, a hat and gloves. (I was young and showing off.)

I promise you, short shorts, a t-shirt, a hat and gloves are not "over dressing" in -20. But my shorts and t-shirt were both soaked afterward.

UpstateNYer wrote:

I’ve lived in Syracuse NY (125 inches of snowfall annually) my entire life, been a runner since I was 14, and have never heard of putting screws in my shoes.

Can someone explain this concept to me?

Sure. Go to hardware store and buy a pack of 1/4" or 3/8" sheet metal screws with a hexagonal head. Screw them into the outsole of the shoe about a 1/4" from the outside edge of the shoe. Typically, you'll have three going from the arch to the big toe on the inside and three from the midfoot to the little toe on the outside. You should also put a couple in the extreme front of the shoe to assist with toe off. You can also put two on each side of the heel.

You can also put them in the middle of the forefoot, but this can cause problems with the screws coming through into your foot or puncturing the airbag or gel bag in the forefoot. Putting them on the outside edge should be good enough.

You'll have to be careful until you learn how to land on pavement. The hex screws can slide on pavement. Just treat running on pavement as if it were ice until you get the hang of it.

There are videos and photos of this online. Google it.

Here's a video on hex screws as winter spikes.

https://www.youtube.com/watch?v=us82woC7RMM

Embrace the winter wrote:

1. Get the right clothes. SmartWool socks, light insulating layer, windbreaking layer, gloves/mittens (depending on temp), light wool hat that covers your entire ears. Neck gaiter for those sub-zero days.

2. Run during the warmest part of the day when you can.

3. Don't run into the wind for long stretches. Plan your routes to change direction often.

4. Don't overdress. Dress in layers you can take on and off.

5. Put screws in your shoes for traction. So much better than other traction methods. (Google it.)

6. Take longer to warm up.

7. Embrace the cold. It's not your enemy.

I'll take a sunny 10F day over a sunny 80F day anytime. Love winter running. (Northern MN native.)

All of this, esp. the last part. I’m from Utah, now live down south. It was 80F most of last week with humidity to match. The best way to embrace winter running is to spend a year in s place with no winter.

Hi, please need assistance with this.

I noticed something 2 times and I dont like it. It was arround 0 C, 32F degrees yesterday.

2 pair of socks, running tights, running shorts, polypropylene base layer, long sleeves running shirt, thin windproof jacket.

So "long run", heart on edge of tempo zone, pace 6,20 min/km, never stopped.

First 15 minutes its "so so", but Im still let say little warm from my home.

From 15min to 1h10min its super comfy, I took some "more carbs than sugar" gel at minute 40. Body is warm, I can feel I can take gloves, I pull shirt from my tights etc.

But then at 1h10min I little by little start to feel body temperature going down. I finished 1h40min with damn I'm cold where is my jacket thought.

I got feeling that if I dress even warmer I will suffer from 15min till 1,15h.

So am I doing something wrong? Should I eat more gels with more carbs to ignite the fire maybe? Were I out of fuel so body did not have stuff to burn and heat me? Should I dress more? Should I last 30 minutes run faster?

many thanks

I live in the Allegheny Mountains... Trained for Boston in April the last 7 years, which means training through the worst winter. Usually only do one or two runs per winter on the treadmill. My tips:

Run early in the morning, later in the day (after rush hour) so there's less traffic and you have more of the road to yourself. I live in a small town, so I know this might not be possible for all.

The winter solstice is December 21st. Remind yourself after that there will be more daylight each day!

The high school in town has a half mile loop road around it. It's well maintained, even in the worst of weather. So when there's a lot of snow, I head over the the high school and run laps. I run after school is out, so the fact the road is maintained, and there are no cars balances out the drudgery of 1/2 mile loops.

I try my best to stay off the treadmill. My local YMCA is overrun with new years resolutioners after Jan 1st. Really the only time I use the mill is if it's in the 30-35 degree range and pouring rain/ice.

When I ran Boston last year in the freezing monsoon, and ran my second fastest marathon ever (my fastest Boston), people were surprised I ran well. I wasn't, because I train in that weather. But everyone was still like, "you're such a badass!" So that has motivated me this year. I'm a hobby jogger, but when the wind's in my face or its raining/snowing I tell myself, yeah I AM a badass.

I admire you, I cannot make myself run during the summer, let alone when it's cold!