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by Idalis Velazquez
updated October 25, 2020
posted in

Running in Cold Weather

Follow this guide to get you ready for 30 Day Breakaway in the winter season.  

• First of all, running in the cold is not dangerous. Layering properly will help regulate your body, and once you finish your run, be prepared to get out of those wet clothes immediately.

• When temperatures dip below freezing, be sure and pay attention to local weather information and warnings. Cold temperatures and dry air can aggravate some health conditions, so use your best judgment as to whether you should run outside or hit the treadmill instead.

• When dressing to run in cold weather, the rule of thumb is to add 10 to 20 degrees to the outside temperature to calculate your running temperature. 

• Take the wind-chill factor into consideration. When winds are present, look at the “feels like” temperature to determine what to wear. You’ll want to add 10 to 20 degrees to that lower temp when determining what to wear.

• Use running shoes for snow and ice.

• To help keep your feet warm, run in shoes that have the least amount of mesh.

• With limited daylight, chances are you'll be running in the dark, and snowbanks on plowed streets can make you even harder to see. Wear reflective, fluorescent gear, and don't be shy about lighting yourself up with wearable LEDs. 

Utilize 30 Day Breakaway Indoor Options!

• The program includes video options design to do on a treadmill. These running videos coach specifically treadmill users and also offer a visual experience. 

• The 30 Day Breakaway also includes “Raining Day Cardio”, hiit style bodyweight cardio, and an agility routine designed to increase your stamina, agility, and cardiovascular. This routine can substitute a run during days weather won’t allow to head out for a run. The program also includes two weighted metabolic resistance workouts that can be done instead. 

Cold Weather Essentials 

• Running tights or pants.

• Long-sleeve tech shirts (wool or poly blend) to use as a base layer. Depending upon winter temperatures in your area, you may need to invest in both a medium-weight and a heavy-weight base layer shirt. 

• Running gloves or mittens.

• Headband or hat.

• A windproof running jacket.

• Running socks (tech fabric or wool blend).

In conclusion, running in cold weather doesn’t have to be miserable if you approach it the right way. Make sure you have the right gear, warm up properly, and have the right mindset. It's time to Breakaway!

Idalis Velazquez
Idalis is a wife, proud mom of three girls and an internationally recognized and trusted fitness & lifestyle expert. She is a Beachbody Super Trainer, a bilingual Fitness Influencer and Fitness and Wellness content creator for publications like Women’s Health Magazine, Men’s Health, GQ Magazine and others. She is also a Nordictrack and an iFit International trainer.

One comment on “Running in Cold Weather”

  1. I just started 30-day breakaway on BOD. I am loving it. I have never been a runner. Cardio is my weakness and I am challenging myself with this program in my early 60's. I am in my first week of training and I love it especially the audio part of the program. I feel like you are standing right next to me coaching me to give it my all and not to quit when I am out of breath after a 90 second run. Lookout world I am going to be a runner soon. Thank you for this amazing program. You are a wonderful role model. All the best. Sharon

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