No way around it: winter is tough for runners. Limited daylight hours and freezing temperatures make running safely and well a challenge—but for many, that’s part of the fun!
As you get ready for another winter, check out our running safety tips for the dark and cold. Goodmiles want you to love your run year-round and are always here to help make it happen.
#1: Invest in Running Visibility Gear
During the early morning or night time hours, it can be difficult for vehicles to see runners. That’s why it’s important for you to make yourself as visible as possible! We recommend wearing reflective or neon apparel, such as this neon baseball cap from Sprints with reflective detailing.
For your own ability to see ahead of you, phone flashlights often aren’t strong enough. It’s safer to have a headlamp or flashlight, such as this hand torch from Nathan, which projects 200 lumens of light and also has a whistle in case of emergency.
Pro tip: Add bits of reflective tape on your gear, especially small items like earbuds. This will make them easier to find if you drop them!
#2: Layer Up in Winter Running Clothes
Dressing for winter running can be tricky, since it’s easy to both over-layer and under-layer. Here’s our strategy to staying a comfortable temperature in the cold:
For your upper body, we suggest wearing three layers:
- A moisture-wicking base layer to draw sweat and moisture away from your skin.
- A soft, insulating middle layer to keep you warm.
- A waterproof and windproof outer layer to protect you from the elements.
For your lower body, opt for high-quality leggings or tights, or windproof pants. If temperatures approach freezing or below, it's best to layer both for added protection.
We also strongly recommend minimizing exposed skin. Hats, headbands, neck gaiters, gloves, and socks will help keep you warm and protected. Wearing scarves or buffs around your mouth can help mitigate the cold air hitting your lungs, which can be a pain point for some runners
When selecting these items, look for features such as:
- Thermal, insulating materials
- Reflective details
- Waterproof fabrics
Remember that you can always take layers off, and that you’ll warm up as you start running.
Shop all women’s running apparel and men’s running apparel here—Goodmiles has a little bit of everything!
#3: Make Sure to Warm Up Before Running
It’s always important to get your blood flowing before hitting the road, but it’s even more important to warm up in winter. The cold air can cause muscles to contract, so being loose and warm in advance helps protect your body from injury.
Check out our guide to warming up for runs and best pre-run and post-run stretches on our blog.
#4: Bring Insulated Hydration Gear to Avoid Freezing
It’s just as important to stay hydrated while running in the cold as it is in the heat. When considering whether your normal water bottles or hydration packs will work, check if they’re insulated so your water doesn’t freeze. Hydration tubes running from packs are especially susceptible to freezing.
If you’re in the market for a new water carrier, check out this insulated handheld pack from Nathan. This 12oz pack is ergonomic and easy to drink from on the go.
You can also avoid freezing by mixing your hydration mix with warm liquid, like hot chocolate, or by adding electrolytes to your water, which lowers its freezing point.
#5: Run Familiar Routes
When visibility is low or you’re facing inclement weather, it’s best to run on paths you already know so you can focus on staying safe. Navigating somewhere new while it’s dark or icy provides an extra challenge that you just don’t need!
However, try to vary the days and times that you run your normal routes. This lack of predictability can prevent you from being a victim of planned crime.
Communicate!
Before heading out for a run, make sure someone knows your route and the approximate duration of your run. You can also share your location on both iPhone and Android, allowing a trusted person to track your whereabouts. This ensures that if you slip and are injured, or if you get lost in the dark, that someone will know to come look for you.
In general, it’s important to carry your mobile phone while running. It not only helps with location tracking, but also ensures you can call for help if injured, find your way if you get lost, and respond quickly in an emergency.
Shop Winter Running Gear in Milwaukee
At Goodmiles, we’re very familiar with Wisconsin winter. That’s why we’re stocked up on apparel, gear, and shoes made specially for braving the cold, ice, and snow. Our team of Fit Experts will help you pick out exactly what you need to make this winter your best yet!
Visit us at our two Milwaukee locations in Brookfield or Greenfield, or shop online 24/7 at goodmilesrunning.com