Braving the Elements for Good Health

Don’t even try to use that lame old excuse.

“It’s too cold out to run.”

We can just hear it.

Sure, when the cold winds howl and the snow falls, it’s easy to remain or retreat back into our cozy, warm homes. But while we’re warming up under a blanket with a cup of chamomile, Jon Marcus is out showing us how to hit the road, regardless of the temperatures.

This long-time runner, with five marathons under his belt (including one in his hometown of Boston), knows the cold harsh reality: Running during the winter months is hard. He has the scars from ice falls to prove it.

“The hardest thing is getting out in it — the psychology of that,” he said. “It’s hard to leave a warm house on a harsh day, especially when it’s cloudy and gray.”

But that’s exactly what he does. When most people are shaking their heads at the weather report and putting on another pot of coffee or another blanket, this 55-year-old dons his Asics Gels running shoes, a silk base from LL Bean and a tech Under Armour long-sleeved mock turtleneck. And heads out to log his miles.

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Mental state aside, cold weather is no joke. As the temps drop, your possibility of injury goes up. With reduced blood flow to your muscles, potential frost bite, numbness in your toes, and an overall stiffness in your joints, it can all take a toll on your body. But have you seen the gear available to make even the coldest of winter runs, comfortable if not fun? What follows are a few expert ways to get your run in safely even when the warm couch is calling.

Layering
Donning the down might be your go-to choice for hitting the slopes, but when it comes to running, think lightweight and layered.

“Layering in the winter is key,” said Samantha Kellgren, a certified running coach who has endured her share of chilly runs around her Chicago home. “The layer closest to your body — your base layer — is most important. It needs to be a wicking material, meaning the fabric pulls the sweat and moisture away from your body to prevent chaffing and getting chilled from sweat.”

Translation: Leave cotton to loungewear and opt for materials like merino wool. This material — according to such winter running apparel lines as IBEX and the new eponymous thermals by Olympic freestyle skier and medalist Kari Traa — regulates your temperature and manages moisture for a comfortable run.

“People forget that when they run with the wind, they sweat. When they inevitably turn around and run into the wind, that sweat on their cotton clothes is going to freeze and present a risk for frostbite in their extremities,” warned Dan Green, a corporate communications senior manager in Northern Illinois. Green, 44, runs outside until the thermometer dips below zero.

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As a general rule, Kellgren suggests dressing as if it’s 15 to 20 degrees warmer than it is. “You should feel chilly when you step outside, not warm and toasty before you start. It’s hard to picture at first, but you will be warm within 10 minutes,” she said. If flurries are in the forecast, add on a lightweight outer wind and rainproof layer because running in wet clothes is a deal-breaker.

“When it comes to legs, one pair of winter tights will do the trick,” agreed Chris Mosier, running coach for New York City’s Empire Tri Club. “You want to avoid too many layers on the lower body, so you don’t impede leg movement.” Running tights such as the IBEX Energy Free Tights provide ultimate flexibility, both alone and under a pair of looser jogger pants. If the idea of running in tights isn’t your look, put a pair of your regular running shorts over them.

Cold Weather Accessorizing
Headbands, hats and gloves are all personal preferences, but they can certainly make or break your winter run. Your hands will be the first to get cold when you hit the outdoors, which can lead to clenched fists and upper body tightness. Kellgren suggests spending the money on good gloves, such as Pearl iZumi’s Thermal Conductive Gloves, which offer insulation and moisture transfer. In extra chilly temps, consider mittens and slipping heat gel packs inside.

Winter warriors should ditch low-cut socks and choose over-the-ankle ones to eliminate gaps between shoes and tights, said Mosier. “Opt for wool, which will be thin, but warm and breathable. Fight the urge to go for the super thick socks. Too much fabric can lead to blisters,” he warned.

If you have trouble keeping your feet warm, try compression socks to help improve the circulation in your lower legs. These allow blood flow to your feet and keep them warmer. 2XU thermal gear has an entire line of compression socks, tops, tights and knee warmers for winter runs.

For your head, heed Mom’s perennial warning and wear your hat, so the heat from your head doesn’t escape. A balaclava can also assist in easier breathing in the freezing air.

“If it’s above 15 degrees, I can get by with a simple wool hat that goes over my ears,” said Green. “When the temperature is below 15 degrees, I usually opt for a runner’s face mask with earmuffs or a runner’s hoodie for more protection. When I get home, my head is usually steaming even after running in very cold temperatures.”

Safety First
The picturesque icy lake you’re running alongside may be beautiful, but the patches you’re about to slip and fall on are not. One misstep could mean sitting out the rest of the winter against your will.

“Ice is a big factor,” said Kellgren. “Especially in the dark, it’s very easy to literally fall victim to a slick patch. This is when many runners get injured. Whether it takes you down or whether you pull something, it can leave you sidelined.” For confidence on packed snow or ice, look for shoe add-ons such as Yaktrax or FreeSteps6 to keep your footing.

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Winter morning runs also typically have you swimming in darkness. This means that achieving see-and-be-seen status is incredibly important. Light-up reflective arm bands, reflective sashes and bright reflective vests are all good options, as well as brightly colored running gear. Mosier has been known to clip a flashing bike lights onto his jacket in a pinch. Using a winter running headlamp such as those from Petzl can help light your way.

The bottom line is to layer and learn what works for your body. And stay visible out there. “While temperature limits vary for everyone, with the right gear you can pretty much run at any temperature, but only if you enjoy it,” said Kellgren.

Surrounded in clouds of his freezing breath and scenic views along the Charles River path in Boston, Jon Marcus certainly does. He manages to remember how picturesque winters can be despite the cold. “While everybody else is complaining about the weather, you sort of Zen out,” he said.