Running through winter: staying on track when it is cold

• A moisture-wicking base layer rather than cotton, which stays wet and cold.
• A light wind-resistant top layer you can unzip as you warm up.
• Gloves or mittens and a hat, since hands and ears go first.
• Socks that wick, and shoes with some grip for wet or snowy ground.
• A neck gaiter or buff you can pull over your face in wind.
• You should feel slightly cool for the first ten minutes. Warm at the door means overdressed.

RRCA, the national association of running clubs, suggests erring on the side of a little more clothing that you shed as you warm up, rather than too little. A light layer tied round your waist is better than hypothermia. For a full chart by temperature, see what to wear running by temperature.

Wind makes cold air feel colder and cools exposed skin faster. The National Weather Service’s wind chill applies when the air is at or below 50°F and the wind is above 3 mph. At 0°F with a 15 mph wind, the wind chill is minus 19°F.

RRCA notes that once temperatures fall below zero, exposed skin can freeze in about 30 minutes, and windy weather raises the risk. Frostnip comes first: numb, cold skin that tingles as it warms and does not cause lasting damage. The CDC lists redness or pain as a possible first sign of frostbite, then white or grayish-yellow skin that feels unusually firm or waxy. Cover your face and fingers, cut the run short, and get warm. Advanced frostbite needs medical care.

Hypothermia is not only a deep-winter problem. The CDC notes it can happen at cool temperatures when you are wet from rain, sweat or cold water and become chilled, and RRCA says the same can happen above 40°F. A slow walk home in sweaty clothes on a 38°F rainy day is a classic way to get very cold.

• Shivering is an early warning. Do not ignore it.
• The CDC’s signs in adults include shivering, exhaustion, confusion, fumbling hands, memory loss, slurred speech and drowsiness.
• As it gets worse, shivering can stop. That is a sign of danger.
• The CDC advises getting medical attention immediately if body temperature is below 95°F. Call 911.

• Take shorter steps on slick ground, and keep your feet under you.
• Slip-on traction cleats make a big difference on packed snow and ice. RRCA recommends them for winter running.
• Skip glare ice altogether. No pace is worth a broken wrist.
• RRCA suggests avoiding roads in snowy conditions, since drivers have less room to steer and stop.
• Watch for black ice on bridges, in shade and where meltwater refreezes overnight.
• Listen for creaking branches after ice storms. Weighed-down limbs can fall.

After a snowfall, the best routes are often the ones plowed and salted first: main park loops, busy sidewalks near shops, or a school track that has been cleared. A short loop you know is clear beats a long route with unknown icy patches.

In much of the US the winter sun sets before 5 p.m. Most weekday runs happen in the dark. Wear reflective gear and a light, run facing traffic where there is no sidewalk, and keep your longer runs for weekend daylight. See running in the dark for the details.

A lunchtime run is the winter secret many office workers use. It is the warmest, brightest part of the day, the ice has often softened, and 25 minutes is enough. Keep a towel and a change of clothes at work.

• Warm up indoors for a few minutes with brisk walking, leg swings or stairs, so you leave already warm.
• Start into the wind if you can, so the wind is at your back when you are sweaty on the way home.
• Still drink water. You sweat in the cold too, and you feel thirst less.
• Change out of wet clothes as soon as you finish. The chill that follows a run is when people get coldest.
• Stop if you have chest pain or numbness. Cold air can be hard on the heart and lungs, so check with a doctor first if you have a condition.

On very cold days, run with a friend or keep to loops near home, so help and warmth are never far away. A warm drink and dry clothes laid out before you leave make the first minutes after the run much easier.

• Dressing for the temperature at the door instead of the temperature ten minutes in.
• Wearing cotton, then walking home soaked and freezing.
• Running on glare ice to protect a streak.
• Going out with the wind behind you and coming back into it.
• Stopping completely in December and starting from scratch in March.

Ice, wind chills below zero, freezing rain, a blizzard or poor air are all good reasons. A treadmill session counts the same in the X Challenge app’s indoor mode, as does an indoor bike. You can also walk instead of run on days you would otherwise skip. Twenty minutes on a treadmill keeps the habit, and the habit is what gets you to spring.

TURTLE takes 39 days, KYLIN takes 68 and DRAGON takes 88, enough to carry you to spring. The window starts when you tap Start, and every session adds up. See how the long challenges break down per day.

• How cold is too cold to run? It depends on wind, clothing and your health. Many runners move indoors once the wind chill drops below zero, when frostbite risk climbs.
• Is it bad to breathe cold air when running? For most healthy people it is uncomfortable rather than harmful. A buff over your mouth warms the air. If you have asthma, ask your doctor.
• Should I wear tights or shorts in winter? Tights or running pants below about 40°F suit most people. Some run in shorts well below that. Go by how your legs feel.
• Do I need special winter shoes? Not usually. Trail shoes with deeper lugs or slip-on cleats help on snow and ice.

This is general information for healthy adults, not medical advice. If you have a health condition, are pregnant, or have not exercised in a long time, check with a doctor before you start.

• Road Runners Club of America, Cold Weather Running Tips
• CDC, Preventing Hypothermia
• National Weather Service, Wind Chill