My husband and I enjoy running together outside even in very cold weather. The weather on this day December 28, 2018 near my hometown of Winnipeg, was -20C or -4F, wind only 5mph.

Winter is here, and for those of you who are dragging heels over to the treadmill, I recently posted a some tips on treadmill running and treadmill workouts.

But this article is for the runners out there who will do whatever it takes to avoid the dreadmill. To you I bring my very best deep cold running tips. As a native of Winnipeg, Canada I have experienced some of the coldest temperatures on earth. On some winter days, Winnipeg has in fact been the coldest place on the planet. (On those days I did not run outside.)

But a safe and enjoyable run is possible in temperatures much colder than you might expect if you know what it takes to dress and prepare for the weather. Here are my go-to tips and gear items for a run in the deep cold.

Work with the Wind.
When deciding if you’re going to brave the elements, the first thing to consider is the wind. A calm cold day is much preferable to a windy day that may even be 10-15degrees warmer (“less cold”). If it’s cold and windy and you’re still desperate to run outside, check the direction of the wind and do a point-to-point run: wind at your back the whole way. Don’t forget to arrange for a ride either to your starting point or home from your end point. And make sure your end point has warm shelter just in case you get there before your ride.

Duct tape prevents cold air from rushing into my runners.

Duct Tape.
Most running shoes have a breathable mesh toe box. This allows cold air to rush in and freeze the toes. I always put a piece of duct tape over the toe box of my shoes before heading out and my feet stay toasty warm. Also choose a sock with wool. The wool takes moisture away from the feet and keeps them dry and warm.

Big mitts and a facemask are the best way to keep extremities warm.

Head Gear is not enough.
First off, an ear band is just not adequate head gear. Make sure to cover the top of your head and entire forehead with a toque (winter hat). In addition, cover your neck with a neck warmer. On colder days and if there is any hint of wind, wear a face mask. Yes it will get sweaty and breath-y in there, but you will be able to enjoy the run without a freezing face and frost-bitten cheeks. Invest in 2 face masks if you need it every day so you can wash one while the other is in use.

Gloves are Terrible.
Your fingers are friends and they need not be separated! Allow the fingers to stay together and keep each other warm by wearing MITTS. Make sure your mitts are not tight, and the fingers are not squished together. Wear a wind breaking mitt or a mitt shell over top another pair of mitts. If layering mitts, make sure that neither pair of mitts is tight. Allow for a loose fit. Gloves are not appropriate for very cold days.

Loose Layers.
As mentioned with the mitts, avoid many tight fitting layers. Base layers (long sleeve and running tights) can be fitted, but additional layers and outer layers should allow some roominess. The air inside these layers will warm up and keep you warm, and furthermore you’ll actually be able to move more freely if the outer layers aren’t too tight.

Windproof vs Waterproof.
Outer layers, especially the jacket, should be windproof to keep the cold air out. On very cold days, consider a waterproof jacket. Any material impermeable to rain will keep your body heat in even more effectively than a windproof jacket.

Sunglasses.
I’m a squinter and always wear sunglasses - except with a facemask. When wearing a facemask, your breath will immediately escape near the eye opening and fog up sunglasses. Leave them at home and enjoy squinting through some sunlight reflecting off white snow. A cap or visor (in addition to your toque, not instead) can also help.

Balm.
A thick layer of Vasaline or Aquaphor on any remaining tiny bit of exposed skin will help protect from cold and wind.

Warm Up, then Head Out.
On very cold days, I dress for the weather and then do my dynamic warmup exercises inside. I get so HOT that the cold outside air is a welcome relief in the first few minutes of the run. Instead of bracing myself against the cold I am actually eager to get out in it. If you own a treadmill or are running from a gym or track, consider a quarter-mile/half km/a couple minutes jogging inside (while fully geared up for cold weather) to get nice and toasty before heading into the elements.

How do YOU Stay Warm?
Leave a comment below if you have any good tips to share that I don’t know about! Good luck, be safe, and stay warm!

Runner vs. Weather