Is it safe to run in cold weather? How to prepare yourself

If a Peloton wasn't under your tree this year but you still want to saty on top of your New Year's fitness resolution, you may be spending the winter season running outdoors. But is that even a good idea? If jogging or sprinting outside in freezing temps is your only way to meet your health goals this year, make sure you learn how to do it the right (and safe) way.

Wait; there's a wrong way to run while it's frigid outside? Sort of … but it has nothing to do with how you run and everything to do with how you prepare yourself. And it’s not as simple as just bundling up — you already know not to run in shorts and a tank top in freezing temperatures, right? (Please say yes.)

I spoke with Dr. Jessica Tomazic, a sports and exercise medicine physician with the Cleveland Clinic, to find out how low you can go when it comes to outdoor running temperature. I'll also provide you with some tips to make sure you're fully prepared to hit the ground running (literally).

Is it safe to run outdoors when it's cold?

Yes, you can enjoy your winter runs as long as you're safe about it. Tomazic says to make a plan of when you'll be back inside (and stick to it!), enable tracking on your phone so your family or friends know where you are and pay attention to what the weather's going to be that day. You don't really want to jog in a blizzard, after all. And yes, wear appropriate clothing.

What's the lowest acceptable temperature for running outside?

The thought of the cold wind piercing my skin while my fingers and toes begin to go numb makes me want to curl up under toasty blankets and binge-watch instead. But while I might succumb to a warm couch and Netflix, you might be more dedicated than me, so make sure you check the weather before your running shoes hit the concrete.

If the temperature is set to drop below -8 degrees Fahrenheit, consider staying inside that day. The American College of Sports Medicine says tissue injury can occur in 30 minutes or less when it's that cold outside.

I would also make sure your area isn't under a wind chill advisory. For instance, it may be a tolerable 0 degrees outside, but if the wind is blowing at 15 mph, the wind chill makes it feel more like -19 degrees (see the NWS wind chill chart below). The National Weather Service says that at that wind-chill temp, skin can freeze in just 30 minutes.

But even at temps above freezing, Tomazic says you're still at risk for hypothermia when you get sweaty because perspiration can cause your body temperature to drop too low. To avoid this, she says make sure you have the right gear on to protect yourself from the cold.

What to wear when running in the cold

"There's no such thing as bad weather, only bad gear," Tomazic says. She recommends packing on three different layers: a base layer that sits close to your skin to wick moisture away so you don't get chilly, a mid layer to trap heat (think something warm like fleece) and a top layer to provide wind and water protection in the event of snow or rain.

In addition, make sure your ears are covered with either a warm hat, a fleece headband or ear muffs. Gloves are also a necessity to help keep your hands covered — you really don't want to have to deal with cracked skin. And of course, wear warmer socks than you normally would, like these merino wool socks.

Depending on your health condition, Tomazic says you may want to wear a face mask to help warm the air you're breathing in. A face mask is also a good way to keep the wind off your face.

(You can also check out the best running gear according to expert coaches.)

How can you prepare yourself?

Running in cold weather can definitely be safe and enjoyable, as long as you take the right precautions. That includes dressing in the adequate layers mentioned above and warming up your muscles before going out.

Before you go out into the cold to take on Mother Nature, consider doing a quick warmup inside where it's warm. That’ll limit the amount of time you're exposed to the cool weather and help get your heart rate elevated. Do a quick jog around your living room or even some yoga flow — constantly moving or flowing from one yoga pose to the next with no breaks — to warm your muscles up to help prevent injuries.

If you notice these health signs, go back inside ASAP

While running in cold weather itself isn't harmful, running without the protective clothing listed above can lead to serious issues like frostbite, hypothermia and lung conditions.

Frostbite: i.e., when your skin and underlying tissues are freezing. If your hands, feet, nose or any exposed skin feels painful or numb or starts to change color, Tomazic says to go back inside. Immediately.

Hypothermia: When your body temperature drops below 95 degrees. This can happen when your clothes become saturated with sweat, amplifying cold exposure. And while you may not be carrying a thermometer on you to check your temp during your run, there are other symptoms to look for, such as shivering, shallow breathing and a weak pulse (keep an eye on your fitness watch for that).

Lung symptoms: If you're having trouble breathing or start to cough, that's a sign to go back inside. Cold, dry air can irritate your airways, according to the American Lung Association, resulting in inflammation. If you have asthma or COPD, you may notice the symptoms much sooner than someone with healthy lungs.

Tomazic emphasizes that you should be careful with how you're planning your run. If it's under 32 degrees, limit your time outdoors before you feel any of the aforementioned symptoms set in. If you start noticing any of them, you've been out too long already and need to get back indoors.

Does your heart work harder when it's cold out?

Yep. When the temperatures drop, your body has to expend additional energy to keep you warm. Exercise itself brings up your heart rate and increases your body heat, and more so when exercising outside in the cold. Says Tomazic: "Your body is exposed to an extreme environment so it'll work harder to maintain that homeostasis balance."

Can you still get dehydrated when it's cold out?

"100% yes," Tomazic says, though it may not be as noticeable because it's cool out and you've got so many layers on. If you're sweating, dehydration can set in. Even if it's cold, you should still stick to your normal hydration routine, or at least drink the recommended 11.5 cups (women) to 15.5 cups (men) of water each day.

Safety checklist for safely running in the cold

Keep this list on your fridge to glance at while you prepare to run in low temperatures.

• Make a plan so people know where you are. That can include sharing your location or just letting someone know your route and when you expect to be home.

• Wear the correct protective gear.

• Make sure you're aware of the outside environment. Is it snowing or raining? Was there just an ice storm that could make streets extra slippery?

• Wear a pair of running shoes with good traction (here are some comfortable options).

• Pay attention to how long you've been outside and go back inside before those symptoms above start to creep up.

• Keep your cellphone with you in case there's an emergency.

• Wear reflective clothing or some sort of light so drivers can see you.

If you're a pro at running outdoors in the winter, comment below to let us know how you prepare.