Winter running requires special attention as we age. Our bodies ability to regulate temperature becomes less efficient. Sweat glands may be less responsive, so we don’t cool as efficiently during exercise. On the flip side, we seem to always be cold! Since our bodies are not regulating as well as they did when we were younger, that may mean if you run outside in the winter you need to take some precautions.

I know I take longer to warm up on an outside run than I used to. This winter has been especially brutal for everyone around the country, so I have been especially grateful for my treadmill. It is in the basement, so it is still freezing when I start, and I am finding I am not dressing much differently to go downstairs as I would outside for my base layer. Dave wears shorts and t shirts, though, and he is loving it.

“Real Feel”

The huge advantage to running indoors is we don’t have to deal with the wind chill…or as they call it today the “real feel”. Just the act of running makes it more cold outside than someone who is walking, because of the personal wind we are creating!

Outdoor real feels can obviously become dangerous. Frostbite can occur even if we feel ok, since we do eventually warm up from the run. I know I have taken off my gloves because I feel hot, even in single digit temps. But your skin is still exposed to those single digit temps, so while it may be tempting to take off layers, if the outdoor temps are cold enough you can still get frostbite. If you are running for 45 minutes in 15 degree F weather with a 10mp wind, that is still a danger zone even if you feel warm.

Protect that head, face, and hands! There are lots of winter running gear options, between full ski masks, gloves, hats or earmuffs.

Hot Flash?

As a post menopausal woman, having a hot flash right before a run can be super dangerous. Those of you who know, you can become very damp very fast and in the cold temperatures that will become very uncomfortable. If I have a hot flash before a run, I will change. Heading out wet with real feels in the single digits will guarantee a miserable run. I have been fortunate to not have experienced many hot flashes on the run…but I always have my phone on me loaded with bus passes in case I am far from home and something goes wrong and I need to get back. A hot flash with sweating even a few miles from home in super cold weather could really cause some serious issues. I am a big advocate for having your phone with you in case of emergency, but if you are one that runs without one, carry a credit card or some cash so that you can get public transportation if you need it.

Running on Ice and Snow

I’m also not as steady or confident on my feet as I used to be, even 5 years ago. The Buffalo Marathon is always on Memorial Day weekend, so for a lot of us training begins in January or early February. I remember in 2019, which is the last year I ran this one, I was heading out in flat out blizzards no matter what the temperature. Now, even with yak traks…which are coils you put on the soles of your shoes for traction, I do not venture out if there are icy conditions. It’s one of the reasons I deferred the marathon last year…I just could not get the training in. One thing that is a running pet peeve are people who do not shovel. EVER. I get that vacations happen, or illness or whatever…but I know the places that never do it and it is infuriating. Since I’m older, starting to fall usually means a fall. I used to be able to catch myself, but now I am more than likely to go down. Another plus for my treadmill and another plus for my phone if I bash my knee and need to get home. If you run outside, do look into yak traks.

Forget Pace

Know that physiologically in the cold, performance is going to go down. Let that allow you to take it easier. Trying to hit certain paces running on ice or snow or when it is cold is a fall waiting to happen. At the very least, understand that when you run on ice or snow your gait is changed, so keeping a pace no matter what can cause an injury since your body is moving differently than if it was on concrete or pavement. My body feels it immediately when I hit pavement after running on snow. My glutes and hamstrings are definitely more fired up when on snow. I just turn off any indication of pace if I am outside and I know I’ll be dealing with slippage.

If you must run outside in the cold, or just want to…please keep in mind it is harder on the body and there are very real consequences for ignoring safety. Give yourself permission to take it easy, layer up and make sure you are warming up before you leave the house.