Winter Running Tips From A Barefoot Ultra Runner

Winter is officially upon us, and with it come the challenges of running in extremely cold conditions. This morning, the temperature was a chilling minus 2 degrees, and while I'm not the keenest winter runner, I wanted to share my experiences and tips with anyone brave enough to lace up during these frosty months.

Understanding the Winter Struggle

I've been running for consecutive day 1634, and even after this long, winter running remains a tough gig for me. Given the choice, I'd prefer the scorching heat and the simplicity of a vest and shorts. But, as an endurance runner with minimal body fat, the cold bites me hard. My hands and feet, in particular, often suffer. I suspect I might have Raynaud's disease – a condition where blood flow to extremities slows in cold conditions. Even with gloves on, my fingers go numb quickly, and my face starts to feel the same.

Adapting to the Cold

To help you make your winter runs more manageable, here are some strategies I've learnt:

Time Your Run for Warmth

If you have the flexibility, plan your run for the warmest part of the day. While I'm running in the morning today due to a packed schedule, I generally check the 24-hour weather forecast and opt for daylight hours when it's slightly warmer.

Wear the Right Running Attire

Men's running tights – don't shy away from them. They provide excellent compression and warmth for your joints and muscles. Also, focus on insulating the extremities: ears, head, hands, and feet. Despite wearing running gloves, I found that switching to either thicker gloves or layering could help in extreme conditions. As a barefoot style runner, fitting thicker socks into my Vibram Five Fingers is a challenge, but do whatever you can to keep your feet warm.

Let Your Body Acclimatise

Your body does adapt to the cold after some time, but the extremities (fingers, toes, ears) always take the longest. Be patient and allow yourself that adjustment period.

Gear Investments

Standard thermal wear usually suffices for the rest of the body, but it's worth investing more in the parts that feel the cold the most. Advanced running technology is available for gloves, socks, and hats. Personally, I find it beneficial to focus on those areas to improve overall comfort during winter runs.

Final Thoughts

Running in winter isn't just about braving the cold; it's about making smart choices to stay warm and healthy. By planning your runs, investing in the right gear, and allowing your body to adapt, you can make even the coldest runs bearable.

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Stay positive, stay happy, and see you on the next run!

Kevin Brittain