With all the content available online these days, it can be hard to figure out what’s real and what’s hype.
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what → figure → content
While we don’t always have the answers, we have a direct line to people who do — which is why we present to you our series The Internet Made Me Ask, where we have experts break down the truth about some of the buzziest trends on our timelines, like whether honey is good for your skin.
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honey → have → skin
Frigid temperatures, icy roads and darker mornings can make running in the cold weather feel a lot more challenging.
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running → make → weather
But running outside during any time of year has its benefits.
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running → run → benefits
“Running in the cold can be invigorating,” says Jay Silva, a Road Runners Club of America certified running coach with TeachMe.To, a site that helps you find coaches.
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you → run → coaches
“You just have to be smart about it and be prepared.
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You → have → it
So, how can you prepare yourself to run in cold weather so you can still enjoy the benefits of exercising outside?
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you → prepare → benefits
The key is to take a few preventative steps to keep yourself safe and ensure you have the right gear.
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you → take → gear
With that in mind, I consulted running experts to get all the intel you need for running in the cold and also how to know when it’s just too cold to go for a run.
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it → consult → run
How to stay safe while running in the cold
Running in cold weather can be safe — up to a certain point.
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Running → stay → point
Experts I spoke to agreed that running outdoors when it’s lower than 15 degrees Fahrenheit or the windchill is below 10 degrees Fahrenheit is not advised.
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windchill → speak → Fahrenheit
If you take the right precautions, anything above those temperatures can be safe to run in.
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anything → take → temperatures
Here’s what they suggest to prepare:
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they → ’ → what
- Spend time stretching: “It’s crucial to warm up indoors to get your muscles activated and ready,” says Taylor Wilson, a certified personal trainer in California.
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Wilson → spend → California
“Cold muscles are more prone to strain, so stretching can reduce risk of injury.”
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stretching → reduce → injury
He suggests dynamic stretches like leg swings or lunges.
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He → suggest → swings
- Stay hydrated: When it’s hot and you’re sweating, it’s easy to remember to drink water.
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it → stay → water
But staying hydrated is just as important in the colder weather.
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staying → stay → weather
“Even though you sweat less, dehydration can creep up without you noticing it,” says Andrew White, a certified personal trainer and founder of Garage Gym Pro, a site that helps people set up home gyms.
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people → sweat → gyms
“Be mindful of drinking water before and after you run.”
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you → run → water
- Watch for black ice: Black ice tends to pop up during the winter months.
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ice → watch → months
Pair that with the fact that the sun rises later and sets earlier and it can be easy to miss slippery patches on the road.
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it → pair → road
“I can’t count the number of times I’ve been caught off guard by hidden ice patches, especially early in the morning,” says Silva.
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Silva → count → morning
Figuring out what to wear when running in cold weather can be tricky.
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Figuring → figure → weather
While it’s tempting to bundle up so you’re warm as soon as you step outside, that may be the wrong move.
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that → ’ → ?
You want to dress as if it is 10 to 20 degrees warmer than it actually is outside — you may be slightly cold when you first get outside, but you’ll warm up fast, says Silva.
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Silva → want → ?
The other thing to consider is covering your hands, feet and head properly — three areas that tend to get particularly cold.
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that → consider → areas
Below, I’ve outlined exactly how to dress for running in colder weather and rounded up the best gear for it.
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I → outline → it
Using advice from the experts, I rounded up a list of cold running gear.
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I → use → gear
All items below are recommended by experts or are highly rated and meet the requirements they said to look for.
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they → recommend → requirements
Feetures makes some of our favorite no-show socks and this version is made from merino wool, which is particularly good for the winter months.
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which → make → months
“Wool, or wool-blend socks, keep your feet warm even if they get a little damp,” says Silva.
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Silva → keep → feet
These unisex socks have a seamless toe construction to prevent irritation and cushioning on the bottom for comfort, according to the brand.
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socks → have → brand
NBC Selected editorial director, Lauren Swanson, has run multiple marathons and loves this thermal layer for winter training and beyond.
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director → run → training
“When I wear this shirt, I am rarely cold,” says Swanson.
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Swanson → wear → shirt
“Running in it feels cozy, but I’ll also wear it on particularly cold NYC mornings.”
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I → run → mornings
It’s made of polyester and spandex, so the fabric has a nice stretch to it, too, which is great for layering.
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which → make → layering
These sneakers made our list of the best trail shoes thanks to their water-resistant and comfortable cushioned soles and deep lugs.
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sneakers → make → soles
Even if you aren’t technically hitting the trails, they can be a good option for cold-weather running.
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they → hit → running
“If you’re running in snow or slushy conditions, trail shoes with extra grip or shoes with a water-resistant upper make a huge difference,” says Silva.
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Silva → run → difference
…and 42 more, not listed.
The Aporia
