Winter running tips for beginners: how to dress for the cold, whether cold air hurts your lungs, how to handle ice and snow, and when to take your run to the treadmill.

I froze on a 30 degree run this week because I forgot to pack my cold weather gear. After a lifetime of Maine winters, I realized there's a lot about running in the cold I've done out of habit and never actually thought through. So I looked into it.

In this episode:

- The winter cough, and why your lungs are probably fine

- When cold air actually becomes a problem, and the warning signs to watch for

- My frostbite story and how it changed what I wear

- Dressing for the second mile, wind chill, and why your legs matter more than your core

- Gloves, gaiters, and keeping your water and fuel from freezing

- Ice vs. snow, and whether traction devices are worth it

- My safety rules for deciding when to run outside

- The honest pros and cons of the treadmill

I'm not a coach or a doctor. Nothing here is medical advice.

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Chapters

0:00 Forgot my cold weather gear

1:53 Welcome + disclaimer

2:49 The winter cough

4:03 Is cold air bad for your lungs?

4:40 When cold air actually becomes a problem

6:45 Warning signs to watch for

7:57 My frostbite story

12:06 Dress 10 to 20 degrees warmer

12:51 Dress for the second mile

13:51 Wind chill vs. temperature

14:56 Don't forget your legs

18:03 Hands and gloves

19:53 Face covers and gaiters

23:26 Hydration and frozen fuel

25:48 Traction: snow vs. ice

27:45 Yaktrax and microspikes

29:04 Running in the dark

30:59 My winter safety rules

35:11 Treadmill pros and cons

37:58 Treadmill calibration and the 1% incline

39:41 Why your heart rate is higher on the treadmill

41:42 Two rules for this winter

44:19 Wrap-up

Tags

winter running,running in cold weather,cold weather running,how to dress for winter running,winter running tips,running in the cold,beginner runner,running tips for beginners,cold air lungs running,winter cough,exercise induced bronchospasm,frostbite,running on ice,yaktrax,microspikes,treadmill running,treadmill vs outdoor running,treadmill heart rate,running in the dark,running in snow,just keep running,evan blakeney

Until Next Time: Just Keep Running