Conquering Winter Running in Chicago: Gear Up for the Coldest Days of the Year

Chicago is about to face some of its coldest days of the year, and while the thought of braving subzero temperatures may make you want to hit “snooze” on your running goals, winter running can actually be exhilarating and rewarding. The key to staying safe and comfortable during these harsh months lies in the right gear, smart strategies, and a bit of mental toughness.

So, how do you conquer the elements and enjoy your winter runs while avoiding frostbite, hypothermia, or just plain misery? We’ve broken it down to help you make the most of the upcoming cold spells.

1. Know When to Stay Indoors

Before we dive into gear, let’s talk about when it’s simply too cold to run outside. Dr. Blake Butler, a Functional Medicine doctor, explains that anything below 0ºF is pushing the limits for outdoor exercise. With the wind chill, temperatures can feel much colder, increasing the risk of frostbite or hypothermia. If the wind chill dips below -20ºF, it might be best to hit the treadmill.

Running in extreme cold isn’t just uncomfortable; it can be dangerous, especially for prolonged exposure. If you notice symptoms like numbness, tingling, or pale skin on your extremities, it’s time to head indoors. Your safety should always come first, and no run is worth risking your health.

2. Get the Right Gear: Layering is Key

When you do venture out into the cold, you need to layer like a pro. The goal is to trap heat without causing you to overheat. Here’s the rundown on what to wear:

Base Layer: Start with a moisture-wicking base layer made from merino wool or a synthetic material like polyester or nylon. These fabrics pull sweat away from your skin, helping to regulate your body temperature. A good base layer is crucial, even in the coldest weather, as staying dry is essential for staying warm.

Mid-Layer: Depending on how cold it is, you may want to add a mid-layer like a lightweight fleece or a performance shirt. This extra layer provides insulation and allows you to adjust based on the weather. If you're running in a gusty Chicago wind, this layer will make a world of difference.

Outer Shell: Finally, you’ll need an outer shell designed to protect against wind, snow, and rain. A breathable, water-resistant jacket will keep you dry without overheating. Look for jackets with adjustable hoods, wrist cuffs, and venting options to regulate your body heat. Reflective elements are also essential for visibility during those dark winter mornings or evenings.

3. Don’t Forget Your Extremities

It’s easy to forget about your hands, feet, and head when bundling up for a winter run, but these areas are highly susceptible to the cold. Dr. Butler emphasizes the importance of protecting your extremities.

Hands: Invest in a good pair of insulated gloves, ideally ones that still allow for some dexterity. For really cold days, you may want to layer thin gloves under heavier ones.

Feet: This is where gear like GORE-TEX shoes come in handy. These waterproof shoes are a game-changer for winter runners. GORE-TEX technology creates a barrier against water and snow, keeping your feet warm and dry. Running with soggy, cold feet can lead to discomfort and even frostbite, so shoes that repel water are a must. Plus, the added traction of winter-specific shoes will help you stay steady on icy roads or trails.

Head: A good hat or beanie is your first line of defense against the cold. Merino wool or thermal fleece hats are great choices for trapping heat while wicking away moisture from sweat. If it's especially cold, add a neck gaiter or balaclava to cover your face and ears.

4. Know When to Adjust Your Route

Winter running isn’t about chasing personal bests or going long distances. It’s about maintaining a steady routine and embracing the beauty of the season. Coach Mike Norman, founder of Chicago Endurance Sports, (now known as Fleet Feet Training x CES,) suggests adjusting your routes for safety.

“When it's freezing or snowy, it’s a good idea to shorten your loops. Run on familiar routes where you know the terrain,” he says. “If you're running alone, consider sticking to shorter loops or routes close to home in case you need help.”

This also means paying attention to the weather forecast. If snow or sleet is on the horizon, plan your route on plowed or salted streets to avoid slipping. If the weather's especially dicey, head to an indoor track or treadmill instead.

5. Stay Hydrated and Fueled Up

It’s easy to forget about hydration when the temperatures drop, but you still sweat in the winter, and dehydration can sneak up on you. Dr. Butler reminds us that dehydration contributes to cold weather injuries. “When you're dehydrated, your body can’t properly regulate heat, making it more susceptible to frostbite and hypothermia,” he explains. Make sure you’re drinking water before and after your run, even if you’re not feeling thirsty.

Also, don’t skimp on pre-run nutrition. Running in the cold burns extra calories, so fuel up with a balanced snack that includes carbohydrates and protein.

6. Winter Running is a Mental Game

At the end of the day, running in Chicago's frigid winter months is as much a mental challenge as it is a physical one. The cold can test your resolve, but it can also bring out the best in you. As local runner Cynthia Wheeler puts it, “Winter is my favorite season to run in Chicago. It’s peaceful, magical even. You get to experience the city in a way that’s completely unique.”

Embrace the solitude, the beauty of the snow-covered streets, and the challenge of pushing through the cold. It might be tough at first, but soon you’ll find yourself relishing the quiet of a winter morning run, the frost on your eyelashes, and the way your body warms up as you hit your stride.

Final Thoughts

Chicago's winter might be tough, but with the right gear and a solid plan, you can enjoy running even when the temperatures plummet. Focus on layering properly, protecting your extremities, and adjusting your routes to stay safe. And remember, the right mindset can make all the difference.

So, whether you’re running through the biting winds of the Loop or across a snow-covered trail, don’t let the cold keep you from achieving your winter running goals. Embrace the chill, layer up, and get out there—you’ve got this!

This blog is adpated from the blog How Cold is Too Cold to Run Outside?, originally published on the National Fleet Feet blog on December 5th, 2024, and written by Liam Gayter.