Training in Extreme Cold

by GRP runner Nigel Bates

In Vermont and throughout much of the Northeast, this winter has been one of the coldest in recent memory. Trail running training in extreme cold presents unique challenges and safety considerations, and staying fit can require some innovative approaches. Here are some strategies that I’ve been leaning on this winter:

Stay warm (but not too warm!)

Temperature regulation is a highly individualized pursuit. I personally am a boiling furnace in all seasons, and in winter the biggest danger for me is wearing too many layers that will get me sweaty and eventually cold. Others may need to wear more layers to avoid getting too cold at the beginning of an activity and never being able to recover. The best way to fine tune your layering system is to do short loops around your house or another location where you can get indoors quickly if you get too cold.

Stay conservative

This will also vary from person to person, but I try to avoid any intense breathing when it’s below 0°F. I’m also careful not to work too hard on a climb that would leave me cold on the upcoming descent because of over sweating that then freezes. An easy hike or classic ski tour can be a good alternative that allows me to stay bundled up, keep my breathing relaxed, and avoid excessive sweating.

Stay low

In lieu of running to the top of Camel’s Hump, I’ve been doing repeats of Perry Hill, a local option that keeps me in the trees at a lower elevation. A manageable 5 degree day in the valley could easily turn into -15° with a wind chill of -60° when you break out above treeline at 4000 feet.

Stay connected

Trail running carries the inherent risk of hurting yourself deep in the backcountry where rescue or self-extraction could take many hours, and this risk is compounded if no one knows where you are. In winter, such a timeframe could prove fatal. To stay safe, I try to run with friends and/or stick to well-trafficked routes, and I always share my plan for the day with someone ahead of time.

Stay indoors

This is my least favorite option by far, but sometimes it’s the only way. A few times a winter, I’ll splurge for a treadmill run at the local gym or do a workout on the stationary bike in my apartment.

I hope these tips will help you feel more confident in your ability to train safely and efficiently in the coldest of conditions!