Friday Five : Cold weather running

How was your week ? We had Veterans Day off, so it was a nice short work week for me.

This week’s Friday Five Theme from Mar, Cynthia and Courtney is tips for cold weather running.

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Many thanks to our hosts for this topic! You can check out their blogs here :

Mar on the Run

Eat Pray Run DC

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Now it doesn’t get THAT cold in France in the winter, probably in the 30s most of the time, but cold enough to think about adapting my running routine. So here are my tips :

 

1. Warm up really well. I always start off with some dynamic stretching, at least 10 minutes, before going out. This includes knee bends, high knees, ankle circles, etc. I am prone to shin splints and it gets worse if I am not properly warmed up in cold weather. My shins and IT Band tighten right up in the cold.

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2. Cover up hands and head. Thin gloves work great, but recently I found a new Nike hoodie, with hand covers :

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3. Hydrate. Even if its not hot your body still needs water.

4. Layer up. It is always easy to take off layers, but if you go out and are not covered up enough… there is no heating up once that cold has penetrated.

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Running when it was 15 degrees ! Four layers

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Three layers for the same race, 3 years later !

 

 

 

 

 

 

 

 

 

 

 

 

 

5. Bring coffee if you are racing. With crappy conditions, nothing tastes better than a VERY HOT DRINK when its over.

Rain before a race

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And because healthy living is not only about food or fitness, check out my recent post on healthy relationships.

How do you stay warm when the weather turns cold and you want to run outside ?

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Comments: 23

  1. Pam November 14, 2014 at 11:33 am Reply

    I forgot warm up in my post and it is probably more important in winter than summer. It does not get too cold where I live either (North Carolina) but there are a few days each year when winter gear is important!
    Pam recently posted…5 cold weather running tipsMy Profile

    • Karen - French Inspiration November 15, 2014 at 8:34 am Reply

      For me, adding in that warm up has definitely prevented injury. I used to lace up and go out, and now I can not do that anymore. Maybe its as I get older, the warm up becomes more important.

  2. Jennifer November 14, 2014 at 12:40 pm Reply

    That is a great idea to have a warm treat at the end of the run!
    Jennifer recently posted…Friday Five – Cold Running Weather TipsMy Profile

    • Karen - French Inspiration November 15, 2014 at 8:31 am Reply

      Thanks ! Definitely takes the bite off.

  3. M @readeatwriterun November 14, 2014 at 1:00 pm Reply

    Definitely with you on the warmup and the post run drink!
    M @readeatwriterun recently posted…Friday Five – Cold Weather Running TipsMy Profile

    • Karen - French Inspiration November 15, 2014 at 8:30 am Reply

      Hot coffee ALWAYS hits the spot when I am cold.

  4. Janelle @ Run With No Regrets November 14, 2014 at 1:15 pm Reply

    So important not to neglect warming up…you don’t want to cause injury! I love those hand covers on your hoodie, they look really warm!
    Janelle @ Run With No Regrets recently posted…Friday Five: How to Stay Healthy During the HolidaysMy Profile

    • Karen - French Inspiration November 15, 2014 at 8:29 am Reply

      The hand covers are great, its a shame that not too many companies make them… at least I can not find them.

  5. Meranda@Fairytalesandfitness November 14, 2014 at 1:17 pm Reply

    I’ve notice a quick warm up before I go out into the cold really does make a difference! Good tips!

    • Karen - French Inspiration November 15, 2014 at 8:28 am Reply

      I am convinced it has prevented injury, like stretching afterwards.

  6. Deborah @ Confessions of a Mother Runner November 14, 2014 at 1:38 pm Reply

    I the jackets with the hand mittens built in! I am more of a hot bath girl afterwards 🙂
    Deborah @ Confessions of a Mother Runner recently posted…Happy Birthday To Me & Skirt Sports AnnouncementMy Profile

    • Karen - French Inspiration November 15, 2014 at 8:27 am Reply

      A hot bath works too !

  7. Jess November 14, 2014 at 2:17 pm Reply

    I’ve been reading your blog for a while now but just now commenting. I also am prone to shin splints so adding a dynamic warm-up is really important. I’ll have to bring my travel mug full of coffee the next time I race! I’m thinking of running a December 5K, so that’s a really smart idea.

    Hope you have a nice weekend + stay warm.
    Jess recently posted…5 Cold Weather Running TipsMy Profile

    • Karen - French Inspiration November 15, 2014 at 8:26 am Reply

      Hi Jess, thanks for reading and commenting. The thermos of hot beverage completely does the trick. Have a great weekend also !

  8. Courtney @ Eat Pray Run DC November 14, 2014 at 3:51 pm Reply

    i recently got a jacket with hand covers and it is so cute and functional. love it. great list!
    Courtney @ Eat Pray Run DC recently posted…Friday Five: Five Cold Weather Running TipsMy Profile

    • Karen - French Inspiration November 15, 2014 at 8:24 am Reply

      The other advantage of hand warmers is not loosing your gloves…. which always seems to happen to me.

  9. Brandy @ Pounds2Miles November 14, 2014 at 4:08 pm Reply

    I love hot chocolate after a cold run paired with a hot bath and comfy pants. Maybe a nap also. Great tips!
    Brandy @ Pounds2Miles recently posted…Friday Five: Five Cold Weather Running TipsMy Profile

    • Karen - French Inspiration November 15, 2014 at 8:23 am Reply

      Hot chocolate works too ! Anything to take the penetrating cold away !

  10. Larisa @0to26point2 November 14, 2014 at 5:19 pm Reply

    Love the thermos of coffee for the end tip 🙂

    • Karen - French Inspiration November 15, 2014 at 8:23 am Reply

      I absolutely hate running in the rain especially when it is cold, so it always does the trick !

  11. Amber November 15, 2014 at 12:44 am Reply

    Great tips! Recently I have been skipping out on my dynamic stretching, I need to get back to doing that!

    • Karen - French Inspiration November 15, 2014 at 8:22 am Reply

      It has really helped prevent injury for me.

  12. Jen November 16, 2014 at 10:10 pm Reply

    How cool is it that you are from Gardiner! Thank you for stumbling across my blog. I LOVE yours!
    Jen recently posted…Hands-Free Hipster Product Review by Outward Hound + GiveawayMy Profile

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