How to Prepare for Longer Runs in Colder Weather

I live in the White Mountain region in New Hampshire where we start to experience cooler nights and warmer days starting at the beginning of September. The days start to be closer to freezing starting in October but if you travel up to higher elevations it can be winter-like conditions at almost any time of the year.

Look at the forecast for the route you are planning. If you are changing elevation, the temperatures and wind strength may change drastically.

Layers, layers, layers. Sweating happens in all temperatures but when it’s cold the sweat can amplify the cold so you want to try to reduce the amount of sweat as much as possible by being ready to add/remove layers. It all really depends on the weather but here are some ideas for layers.

• For the upper body
  Long sleeve light mid layer to put over a t-shirt, wind shell.

• For the lower body
  Start in shorts or tights and bring shell pants or insulated shorts

• Head and hands
  I prefer a headband to keep my ears warm but my head can breathe. Gloves

Equipment you may need for a longer run on a cool day or a day temperatures will change drastically.

• Running vest/small pack

Vests are all different sizes so make sure you have a big enough bag to carry what you need to stay safe.

• Water

Soft flasks or larger bladders. Be aware of temps so the water does not freeze. Carrying water close to the body will help keep it from freezing. We tend not to drink as much in colder but it is critical to keep the body warm and stay hydrated.

• Food

I like to bring fuel that I can eat easily when moving. It all depends on the length of the run for what I bring. I like using some gels/soft foods that are easy to eat. If I am going to be out for more than 5 hours - I will bring a sandwich or cookie. Some food will freeze and then is hard to eat so think about that.

• Emergency Blanket/First Aid Kit

I bring both of these on longer runs for all seasons.

• GPS

I bring a GPS tracker for longer runs, like a Garmin InReach. GPS watches have features now where you can have someone else tracking your progress. For example, Garmin’s is called Live Track and Strava’s is Beacon. I always tell a friend where I am going and when I expect to be back.

• Footwear

I wear the same weight trail shoes all seasons because I don’t like to sweat in the waterproof ones and they tend to be heavy. I know some people love these so it’s all personal preference.