Running in the Cold

I have to admit, I feel a little guilty writing about running in the cold this winter.  I mean, I’ve had my share of sub-zero runs, but I’ve also been away from Minnesota the majority of the time.  However, given that winter is still hanging on, I thought I’d share a few tips on running in the cold that I’ve learned by trial-and-error over the last 25 years running outside in winter in Minneapolis.

1.       Try to go out into the wind so the wind is at your back on the way home.  I know this is not always possible, but it makes a big difference if you can plan your course right.  Beside the mental “let’s get the tough part over first” trick, you really don’t want to work up a sweat before you turn into the wind.  Of course if you go out into the wind, your backside will get chilled on the way home, but your face will thank you.

2.       Tips for running long:

·         You can run long distances in the cold, you just need to do some planning and be careful.  I’ve found that if I carry a couple bucks, I can stop at a convenience store for bottled water.  It can be tricky to get yourself back outside after you finish the water to do the last 8 miles, but it’s doable.  I like to run the lakes, and from my house to the lakes and around Harriet and Calhoun is 17 miles.  I hit the BP station on the NW corner of Calhoun.  I did this one Saturday a few years ago on a -12 F day.  Probably the coldest long run I’ve done.

·         If you need to go longer, I’d recommend doing short loops and stopping by the house.  If things go bad, you can always drop out.  You also can get water and a change of clothes mid-run.  I learned this trick on a 20 mile New Year’s eve run a few years ago.  I just needed to log 20 miles, so I wasn’t worried about the time.  Changing layers on top after 12 miles made a huge difference for the final 8, especially since it was dark and the temp was dropping into the single digits.

3.       Find a friend who likes to run in the cold.  I have Randall Huskamp to thank for this.  I used to meet Randall at 6:00 AM at Lake Calhoun to run laps in the dark on Saturday mornings.  6:00 is the coldest part of the day in January, and we had a few -15 F outings.  The wind really gets you on Lake Calhoun too.  Randall clued me in to wind-blocker briefs.  More on that later.  BTW, we would meet at 6:00 so that Randall could be done in time to bike 100 miles with some buddies.  Cycling long in the cold - THAT is crazy.

4.       Snot will freeze inside your nose but don’t worry it loosens up again later.  At least at the temperatures I’ve run in.

5.       If it is -20 F and dark outside, be very careful where you go and let someone know your route.  Try to stick to paths where cars are going by or someone is likely to see you and wear visible clothing.  If you slip and fall or pull a muscle, you don’t have a lot of time to find someplace warm.  I pulled a calf on a 4 mile run once and had to walk the last 1.5 miles home on one of these nights.  Let’s just say my hands weren’t happy with me.

6.       My eyelashes freeze shut at around -5 F.  First time this happened, it was a little concerning, but I soon realized that it wasn’t anything to really worry about.  If it is bothering you, you can press your mitten on your eye for a minute to melt it off, but icy eyelashes look cool, so I usually just go with it unless my vision is too impaired.

7.       Tips on clothing:

·         This is obviously the biggest factor to consider.  You need to dress so that you are cold when you start because you don’t want to overheat later on.  And yes, you can overheat even if it is -10 F outside if you are overdressed.  This is really trial and error, but obviously, layering and staying away from cotton base layers are sort of the main things I’d suggest.  Beyond that, I’ll mention a few things I’ve figured out that I really like.

·         Polypropylene long underwear.  Must have for me.  A good pair of polypro long johns and a light or mid weight pair of Sporthills takes me from 30 down to -5 F comfortably. 

·         Heavy weight Sporthills for when it is cold, say -5 F and below.  I only use these running a few times a year because it has to be cold enough or I overheat in them, but they work great as a base layer for ice-fishing too and they work for recreational X-country skiing at 15 F and below, so they are a little multi-purpose and worth the investment if you like winter outdoor activity.

·         I need to use mittens from 25 F and below.  I’ve frozen my fingers enough times that they now turn white and go numb if they get moderately cold.  I use a pair of Saucony mittens that are awesome.  My hands are sweating from 25 to 15 F, just right from 15 to -10 F, and below that I put a pair of choppers over the top and I’m good to go.  The choppers look a little bulky, but honestly, there aren’t that many people out there on the days you need them, and at -20 nobody is really any cooler than anybody else anyway.

·         Polypro face mask – this is really one of the key things that enables me to run below 0 F.  I like the face mask that has Velcro in back.  This really helps your cheeks and your ears (the mask tucks up under my hat to give another layer on my ears). The main problem for me is that my glasses fog with the mask on, so it’s one or the other for me.  If in doubt I stick the mask in my pocket and see how it goes.  In a bind, the polypro face mask can also be used effectively to protect other vulnerable anatomical areas.  I had to loan one mid-run to a running buddy for this purpose a few years ago so I know this can work.  Three miles into a 12 mile run we made that transaction and it saved the day. Here’s hoping you never have to make that call, but if you do, it’s good to know you’ve got a plan B.

·         Windbreaker – something hi-vis if you will run after dark

·         Hats – have a couple options from light to heavy.  I have a good polypro that is good down to 10 F and a fleece hat for below that.

·         Wind-blocker briefs.  Yes, the name says it all.  I have a pair of Brooks wind-blockers and they are incredible.  If it is -10 or colder and windy, I’d also recommend like a Gore-tex shell outer layer to block the wind, but a good pair of wind-blockers goes a long way.  My wife calls these Superman briefs because they look like… well, never mind.  They are not ACTUALLY Superman briefs.  To be Superman briefs they would need to be red, give you X-ray vision, AND the ability to leap tall buildings… and, well, mine are black.

So there you have it.  If you like to run and enjoy the outdoors, or if you are averse to treadmills or don’t have access to one, layer up and give it a try.  With a little precaution and common sense, running in the cold is actually a lot of fun.  Winters in Minneapolis are beautiful and serene and wonderful to experience while running.  Hope you enjoy it as much as I do.