Chill Out and Lace Up: A winter running manifesto

Despite the recently warmer-than-expected autumn temperatures, we are all aware of the impending December cold that is slated to come upon us in just a few weeks. As the seasonal depressive disorder starts to make its rounds, it is essential that we maintain as many healthy habits as possible. One of the most effective ways to beat the winter blues is to hit the pavement for a cool, brisk run. Before you (understandably) reject the idea of winter running in light of annual temperatures around 19-20°, let me give you some motivation. First, remember that those in Alaska, and even our neighbors to the north in Canada, run in temperatures ranging from -5 to 0°. Let their bravery spark the fire within you and keep those internal temperatures high. Next, in March 2024, Josef Salek broke the Guinness World Record for running the fastest half-marathon barefoot on ice. He is certainly an inspiration to us all! Lastly, I will leave you with popular responses to a Reddit post asking “What do you love most about winter running?”

• Hearing the satisfying crunch of snow under your feet

• The peaceful solitude of an empty running trail

• More controlled breathing and increased running endurance

The Benefits of Running in Winter:

1. Winter is great for new runners! Contrary to popular belief, winter is ideal for new athletes because it lends itself to shorter, slower runs and is easier on the body than hot, humid weather conditions.

2. Time flexibility: Outdoor activity in the summer requires that you run during the cooler parts of the day to avoid overheating. This typically means running in the early morning or late evening. But in the winter, anytime of day is cool enough to get outside!

3. Beats the winter blues: Getting out in the sun will help fight seasonal depression by providing an elevation in Vitamin D.

4. Maintains fitness during the holidays: While it can be challenging to take some other routines on the road, it is extremely easy to take running on vacation. Plus, a winter 5K can be a great way to spend quality time with family while working in some movement!

5. Combats the common cold: Running in the cold can help boost the immune system, helping you to fight off the common illnesses that circulate during the winter season.

5 Tips for Wintertime Running:

1. Dress appropriately: This may sound obvious, but there are strategic layers of clothing that are appropriate for exercising in winter. Look for synthetic fabrics that release liquid. Examples include nylon, polyester, and spandex (NOT cotton). The best approach is to start with a thermal shirt on the bottom and a wind protective layer on the top. This creates a pocket of heat that will keep you warm, and it gives you the flexibility to remove an item if you get too hot. Be sure to tuck in that shirt! Next, wear a pair of thin thermal pants with the option of adding wind protective pants on top if needed. Another pointer to maintain blood flow is to opt for mittens over traditional gloves with separate finger slots. Protecting your extremities is a major key to staying warm on those winter trails. Most athletic shoe manufacturers offer a shoe with spikes tailored for running in the winter. Spikes can be helpful for running on ice, but they may also disrupt your stride, so be careful! If you cannot purchase shoes, thick wool socks are much cheaper and will also do the trick.

2. Warm up: Getting your body warm is a best practice for running in any conditions, but especially in the cold. Take a few moments to stretch and get those internal temperatures up before you head out the door.

3. Slow down: You will have to slow down to control your breath and avoid slips. Don’t let that ego get the best of you!

4. Select a strategic route: Running around buildings and trees is most effective because they disrupt the breeze and provide wind protection. Look for areas that are well-plowed. Public university campuses are typically a great option for running in the cold.

5. Post-run recovery: Whether it is by taking a hot shower, drinking a hot tea, or stretching in a sauna, it is essential that you get your body warm IMMEDIATELY after finishing your run.

Winter Running in PVD:

1. Providence Downtown Jingle 5K (December 8th, 2024)

2. Rhode Island Wave Runners

a. Every Saturday at 8:30am at various locations in PVD

b. Every other Monday women-only runs

c. Follow their instagram @waverunnersruncrew for more details

3. The Ronald McDonald House of Providence Running Club. A Membership is $65 a year, with a $110 maximum per family. Students can join for just $15 a year.

4. The Narragansett [Brewery] Running Club. Every Wednesday around 6, you can join a large (in summer – smaller in winter) group of self-pacing runners up and down the bike path, and then warm yourself with a cold Gansett

Illustration by Franco Zacha.