I’ve been running consistently for almost 10 years, and I’ve grown to absolutely despise the treadmill. But it’s winter in Chicago, so what’s the best way to manage the cold and ensure safety when running outside?
What To Wear
When running outside in the cold, you want to layer up for the elements. Here are some of my recommendations for how to prepare for your chilly jaunt.
- Always start with a base layer. You want to keep your chest warm, so even a tank top as a first layer helps once you add your long sleeves.
- Get a windproof jacket. Winter means wind and snow, so make sure your jacket is prepared to fight the elements.
- Wear wool socks. I love Smartwool socks as they help keep my feet warm, even if they get wet from rain or snow.
- Get proper running shoes. Make sure the shoes you are running in have a good grip to help with traction. Some running shoes are even made of waterproof material to keep your feet dry when running in the snow.
- Vaseline! I often use this on the parts of my face that are exposed to keep them insulated and warm on cold runs. Windburn is the worst!
- Wear a headband/hat & gloves.
Get those ears and hands nice and toasty. When it’s really cold, I also recommend hand warmers. - Wear a light-up vest or reflective gear. Winter running often means running in the dark. I always make sure to wear a ton of reflective gear to make sure I’m visible. (Personally, I use the Noxgear running vest and have been told by many how visible I am when running in the dark.)
- If you are doing a lot of running in heavy snow, yak tracks are a great tool. These are attachable spikes that you put on your shoes to allow for a better grip.
Warm Up For A Cold Run
Doing a warm-up or activation before any run is crucial, but it’s especially important when it’s cold outside. These are just some of the exercises I always make sure to do before any run.
Post Chilly Run
This may seem obvious, but the most important tip I can give you after a cold run is to get out of your sweaty workout clothes as soon as possible. When you are wet AND cold, that’s a recipe for disaster.
Always pack a change of clothes if you have to drive home after a cold run. I usually take a hot shower as well to loosen up my muscles before I stretch for post-run recovery.
If you are planning to go inside immediately after your run, let your breathing come down before doing so. Going from cold to hot too quickly can cause respiratory issues.
Chicago Run Groups
Running in the cold is tough, but what better way to get going than running with some new friends? Chicago has a ton of running groups, and here are just a few to check out!
- Chicago Area Runners Association: This nonprofit provides both training and race options for Chicagoans.
- Tortugas Run Club: This is a great run club for people of all paces and they meet on Sundays at 10 a.m. at Gracias Maria in Pilsen.
- Read & Run Chicago: If you’re a bookworm and a runner, this group is for you. From book-themed running routes to author talks, they have a ton of events to offer.
- Brew Crew: This run group meets in West Town on Fridays at 6:40 a.m.
- Lakeview Run Club: This run group meets in Lakeview every Tuesday night.
- GRC Run Club: Find this club’s next run in their Instagram bio, as they meet in locations all around the city.
One final disclaimer — I’m not a professional, but these are tips that I’ve personally gathered over the years. Avoid over-exerting yourself and if it's super cold, never run for too long outside. Be safe, Chicago!
