4 Winter Running Tips From America's Coldest Places

Hydration

While running on a hot day will have you begging for a drink, running in the cold can make you lose track of your fluid intake.

Don't forget it. It's an issue that could sneak up on you by the end of your run.

"You can get dehydrated running in the cold," Pribut says. "You're still going to perspire under your clothes. You're not sweating as heavily as the summertime, but you should still replace your fluids."

More: 8 Tips for Hydrating in Cold Weather

Slow Down

Pribut says that runners should avoid doing speed work in the cold.

"It takes your muscles a while to warm up," Pribut says, adding that wearing layers of clothing makes speed work difficult anyway.

Instead, focus your cold-weather running on middle to long distances. You can still push it on middle-distance runs and get your heart pumping.

More: Is Running in the Cold Bad for Your Lungs?

Braving the Elements

The temperature is one thing. But also be aware of other elements like wind and snow when you run in the cold.

If you're doing an out-and-back route, Pribut recommends starting out running into the wind, and turning around and heading home with the wind at your back. Not only does this make the last half of your run easier in difficult elements, but running into a stiff wind after you've already started sweating can make a cold run uncomfortable.

As for the snow—try to avoid it. Use a plowed road or sidewalk instead. Running on snow will make your feet freeze in a hurry.

More: 6 Tips for Safe Winter Trail Running

And of course, be careful on roads or paths that may have iced over. Not only could you slip and fall, but nearby vehicles are more likely to lose control as well. And that's one battle you don't want to take on.

The number of cold-weather runners is nothing compared to those outside in the summer months. But Carter, a coach for ClubRun in Minneapolis, organizes runs during even the most frigid of Minnesota winter days. The demand is there, and by this point, his runners are prepared for any temperatures.

"We have less participation during the winter, but there's a core group of us who are out there," Carter says. "It's a pain, but you can do it."

More: 4 Cold-Weather Running Tips for Beginners

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