It's fine if you prefer indoor tracks and treadmills to the cold outdoors for your daily runs. But running in cold weather is okay too, as long as you take the proper precautions. It's up to the runner. As long as you're healthy, wearing the right clothes and being visible, the cold shouldn't stop you from being outside.
Here are some tips for safe running in cold weather:
Smart layers:choose the right clothes
First, if it's freezing cold, be sensible and hit the treadmill. Once you determine the conditions are safe, make sure you dress appropriately for the cold before heading out. A good base coat is crucial. A hybrid wool or underlayer wicks away moisture while keeping the body temperature warm.
A nice, warm hat is important for maintaining core temperature “since most of our heat is lost through our heads”. And don't forget to put on your gloves. Since most of your blood is pumped to your larger muscles, your hands need a little extra help to stay warm.
Run after dark?
In addition to ice on sidewalks and roads in the winter, running after dark during the cold months (whether before sunrise or in the evening when it gets dark earlier thanks to winter time) is an environmental factor to plan carefully. We don't recommend running when it's freezing cold, and when it's dark make sure you wear bright, reflective clothing. Whatever happens, don't assume a driver can see you. Always make eye contact and communicate with a nod or wave to the driver before crossing in front of a car.
Don't skip your warm-up before the run
You should take some extra time to warm up to avoid muscle tension or joint pain. (Cold weather won't affect your form, so stick to proper running form and techniques you're used to.) A five to 10 minute warm up should be enough. A dynamic warm-up will typically consist of various jumps, high knees, walking lunges, and leg swings, so typically larger, full-range moves at a slightly high speed.
Hydrate
People tend to ignore proper hydration when it's cold outside. You may not need the amount of electrolytes or total water intake you do when it's hot, but you should still be taking in enough water. Water intake recommendations vary based on your height, weight, and gender, and the intensity, duration, and frequency of your workouts.
Give your health priority
If you're sick, don't overdo it. The cardiovascular system works hard to not only maintain your body temperature, but also to meet the demands of running. If your immune system is already compromised, this kind of extra stress can make your illness worse or prevent you from recovering faster.
