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How can I prepare to run in cold weather?

The cold shouldn’t be a major problem for runners, but you need to be aware of the extra challenge these conditions present. Runners should dress in layers, including a hat that can be shed as body temperatures rise while running. A base layer of wicking material is also important to draw moisture away from the body because wet clothes will create chills.

In the low temperature range, runners lose moisture not only by sweating, but also through the water vapor expelled when exhaling in the cold, dry air. It is critically important to maintain good hydration because of this compounding loss of fluid. Depending on the distance, hydration should consist of mostly water before and in the beginning stages of the run, and then moving to sports drinks that will provide replenishment of electrolytes as well.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.