Tips for Winter Training in Nashville plus 30% off Winter Apparel and Accessories

The forecast for frigid temps in Nashville and Middle Tennessee doesn't have to put a freeze on your workout plans! Now thru Saturday save 30% on winter apparel, winter accessories, clearance apparel and clearance shoes*. 

*In-store only, some exclusions apply. Sale ends Saturday, January 25, 2025

Tips for Winter Training in Nashville

*adapted from Fleet Feet Chicago's Winter Running in Chicago, where they have an intimate and (some would say) unfortunate relationship with the cold. 

Getting outside for some movement can be exhilarating and rewarding! The key to staying safe and comfortable during these sub-freezing days 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. 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. 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. And if it's windy, 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. 

Hands: Invest in a good pair of insulated gloves, ideally ones that still allow for some dexterity. We especially love 2-in-1 gloves that have a mitten shell to protect your fingers.

Feet: Warm socks are a must and merino-blend wool socks are a game changer. Merino is a natural fiber that keep your feet warm and insulated even if they get wet.

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 Brooke, Fleet Feet Nashville's Head Coach and Training Program Coordinator, suggests adjusting your routes for safety: "Stick to familiar, shorter routes and bring your phone. Even better, run with friends or a run club so there's always help nearby if needed."

This also means paying attention to the weather. If snow is predicted, plan a short route on plowed or salted streets. But don't mess around with ice; black ice is a real threat in Middle Tennessee and you won't see it until you've already fallen. Take your workouts to the treadmill or an indoor track when ice is in the forecast.

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. Dehydration can contribute to cold weather injuries by making it more difficult to regulate your body temperature. Most of us are familiar with this in the summer when we overheat due to dehydration, but in the winter dehydration can also make you more susceptible to frostbite and hypothermia. 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 during the winter 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 Nashville runner Cory Howell says, “I used to run inside any time the temps dropped below 30. But this year, I've discovered that I can run in the teens with some smart layering. There are plenty of reasons NOT to run on any given day, but when I can find a reason to actually get out there when my natural impulse is to stay indoors, then I really feel like I've accomplished something significant...even if it's just a couple miles.”

Embrace the challenge of pushing through the cold. It will be tough at first, but soon you’ll find yourself relishing the quiet of a winter morning as your breath billows about in clouds of frozen vapor and your body warms up and you hit your stride. And don't forget to enjoy the cold...in 6 months we'll be sweating and running through 95% humidity; yee-haw!