Derek - I went down to Gloucester too, but I went for hat & gloves with just vest and shorts. I suffer from poor circulation in my extremities, but I think the beenie was overkill in the end!

Boring course, wasn't it?! Still, at least the showers were hot.

IMO the biggest risk to running in these conditions is in slipping, especially as it's likely to be dark when you're out. Black ice on pavements or roads can be absolutely lethal if you slip.

As well as the very sensible advice on here in terms of clothing, my main advice would be to run in bright conditions as much as possible, concentrate on your footstrike, and if you're not 100% confident just slow it down. You might lose a few minutes from your time, but that's infinitely better than going over or turning an ankle and being stranded in the cold and dark. Not everyone takes their mobile phone while running - I think in these conditions it's essential!

Had a phone call last night that my XC race in Gloucester was on for today, great news for me as my traing this week has suffered a little even though I am tapering a bit and nursing a niggly knee problem.

Can't wait although it's 60 miles away I'm off early for a 14:30 start, 10k three lapper. Get the shorts on and I think I'll wear my Skins long sleeve top under my club shirt, might give the beeny hat and gloves a miss as I don't want to get too warm.

Hi All,

First off, hello to everyone and a big thank you to the mods - I've been using this site for about 3 months now and its been a great tool for planning routes and keeping track of my training leading up to Barcelona Marathon next March.

We've been lucky down here in parts of south Wales - no snow and clear days have made for great running.  My fashion gear of choice is a a pair of long tights (no 'boasting' in this weather :-)), long sleeve thermal top, light weight fleece, thin running gloves, normal socks & road shoes.  I run mainly at lunch, so it's a bit warmer than for the pre-dawners.  The wind can cut through a fleece, but I've found this no problem as long as I've kept moving.  On the hills, the one bit of kit I wouldn't be without is my Goretex trail shoes (Asics) - warm, dry feet guaranteed. 

Just been for a run in 4/5" of powder snow - the most enjoyable run I've had in quite a while as its just like a winter wonderland.  As long as you dress for the conditions and avoid any icy bits its a great workout.  Difficult, though, if you have no choice but to run on pavements or roads as it can be quite treacherous.  When it gets a bit less powdery I tend to run in cross country spikes to give more grip.

Hey! Great feedback from everyone, i have a blog post on this very subject, feel free to check it out.

M

http://runwithmark.wordpress.com/2010/11/29/running-in-the-snow/

Day off today, yipee.

Out late morning and need to do some speedwork in preparation for my XC race on Saturday. We have some fields and rough ground near us so I'll be off to do a 2 mile warm up then 6 x 0:45 second sprints and a 2 mile warm down.

I'm considering swapping my 12mm spikes for the 9mm as the ground is quite hard and I felt the 12mm spikes through the shoes on Sunday. I was considering the paths with a 6mm spike but as it's mid morning there will be all sorts of traffic and people to navigate around.

In terms of apparel, full set of skins (long sleeve and tights), white long sleeve cotton 2nd layer with flourescent technical top, have some thermal Ron Hill tights, beeny hat, thin running gloves, and finally a couple of pair of socks.

I always end up tying my flouro top around my waist during the speedwork session but put it back on for the warm down.

I was due to run this morning, but the weather forecast was snow overnight and -3, so expecting it t be too icy I decided not to set my alarm. Was gutted when I got up at 7 to find it hadn't snowed, and was 'only' about -1.

Going to just get up on time next time and check the weather with my own eyes! 

Last night I managed an 8 mile run starting at 7.00pm. I ran in Newbury using the roads and only hopping onto the pavement when a car approached.

It was zero degrees C when I started with a slight breeze adding a wind chill. As the professional rescue guys say - it's not bad weather that causes problems it's poor clothing.

Here is what I was wearing - from the ground up:

Trainers; single pair of sealskinz waterproof socks (marino wool liner); asics long running tights covered by standard tracksuit bottoms.

One short sleeve round neck wicking T-shirt; one long sleeve zipped wicking shirt; cotton long sleeve top; yellow flourescent waterproof top (worn for visibility); ski hat and gloves.

To begin with my face was freezing but I soon warmed up and probably could have done without the cotton long sleeve top but not much else as I would rather feel too hot than too cold and suffer as I cool down at the finish.

I did see a couple of other runners - one in t-shirt and shorts!!; another similar to me but with no gloves, hat or waterproof jacket .

So you pays your money and takes your choice....did I enjoy it? Err - it was tough, and I feel better today than I did last night, but I think that is a verdict on my fitness not the cold weather.

I didn't have anything over my face and tried to breathe in through my nose and out of my mouth - I suppose you could cover your face to take the chill of the air before it hits your lungs but my specs steam up and then I bump into people/things...Doh

P.S I did cool down very quickly so you do have to get out of the wind and into a shower/bath PDQ 

Although I have only been running for 9 months, I run in the early mornings so have had some pretty chilly runs, especially in the last few weeks. Was -3 on Monday, but really enjoyed it. Could only manage 4K though before my chest was telling me to stop.

Running in the cold is safe, but there are some key things to consider.

Dress as though it is a few degrees warmer than it really is - so that you don't overheat once you get going.  It will be a bit cold to begin with but you soon warm up. Sounds odd in cold weather, but there is a small risk of heatstroke if you overdress.

Layer up - wicking baselayer (NOT cotton- it retains sweat which will sit next to your skin and chill you once you stop runing - could easily lead to hypothermia), fleecey mid-layer, wind-proof and breathable outer layer.  You can always unzip or remove a layer if you get hot.

Wear a hat and gloves.

Remember to Hydrate - you won't feel as hot and sweaty but you will be sweating, and cold air is also very drying, which increases the risk of dehydration.

Listen to your body- treat a headwind like a hill and run slower. Your chest will tighten with the cold air coming into your lungs, so take it easy. Consider breathing through a scarf if the air is very cold to warm and humidify it.  If you feel tired, or too cold, it is a good idea to stop and get indoors.

When you stop, get somewhere warm, change clothes as soon as possible, and have a warm drink to bring your temperature up quicker.

It is important to know the early signs of hypothermia if you are running in cold weather - especially if it is around or below freezing, or there is a wind chill factor.  

If you or someone you are with start to experience any of these symptoms, get yourself / them indoors and out of their cold clothes as soon as possible. Hug them to share body heat if you need to. Patting and rubbing the skin is NOT effective to warm someone up. Wrap them in warm clothes / blankets, and get them to sip on a hot drink. 

If their symptoms are moderate, keep a close eye on them as their body temp could easily drop again. If the symptoms are severe, or you are in any doubt, get them to a hospital as soon as possible.

That all might sound scary, but if you are aware of the risks and pay attention to your body when you are running, then you should be perfectly safe. There is a lot of enjoyment to be had from running on a beautiful crisp cold morning - as long as you are careful.

Have fun!

Ian