Breaking Records, Breaking Sweat: Managing Distance Running Training in Cold-Weather States

Graphic by Angela Cheng

This autumn, with the temperatures dropping and leaves following suit, so too have monumental records fallen within the world of running. In early September, Kenyan Olympian Geoffrey Kamworor claimed the world half-marathon record with a blistering time of 58:01. Less than a month later, world marathon record holder Eliud Kipchoge made international news by becoming the first human ever to run 26.2 miles in under two hours. The next morning in Chicago, Kenyan superathlete Brigid Kosgei broke the women’s world marathon record en route to her third consecutive marathon victory, shredding her personal best time by over 4 minutes.

The waves made by these incredible men and women have infused renewed energy within the passionate running community. But with cold weather ahead, how are runners preparing to manage their training and personal safety? 

Alex Ortiz is no stranger to blistering winters. A Chicago native and junior cross-country runner at D1 St. Louis University, he’s the first to tell you “layers are so important.” For Ortiz, keeping an eye on the thermometer is a meticulous endeavor that directly affects his running gear. 

“I generally wear a long-sleeve polyester t-shirt (Dri-Fit Nike), gloves, and full-length tights when it’s under 45 degrees Fahrenheit,” Ortiz said. “Once it dips under 30 degrees I definitely add on another layer, like a pullover quarter zip, and a second pair of gloves. A second pair of tights comes in handy when it’s under 20 degrees.”

Sara McCoy, also a Chicago native and sophomore cross-country runner at D1 Northwestern University, has embraced the art of layering up. 

“Although it’s sometimes a nuisance to have a ton of layers on, I find that it doesn’t really hinder training and the quality of runs,” McCoy said. “For me, the hardest part of winter running is adjusting to breathing in such cold air, especially during workouts like tempos or intervals.”

Indeed, frigid temperatures aren’t the only obstacle for runners, especially after snowfall. Bridget Chia, a Northwestern junior who completed her first Chicago Marathon in October, grappled with slippery conditions during her training. 

“The biggest issue that I’ve had is running when it’s icy out,” Chia said. “I’ve tried wearing more trail-like running shoes, but they didn’t help that much, and I end up not running at all when it’s really icy.” 

Ortiz echoed this sentiment, offering similarly practical perspectives. “I’m more hesitant to run when it’s icy outside,” he admitted. “I alter my training to running longer single runs instead of doubling up like I do some days, because going out for a run twice in the winter wastes a lot more clothing, which equals more laundry to do.”

But the greatest challenge of winter training remains run management, and balancing safe clothing with the inevitable spike in body heat and perspiration. 

“I think the best ways to balance your body temperature is to layer up with sweat-wicking clothes with a windbreaker on top, rather than to wear a cotton sweatshirt,” McCoy said. “You tend to sweat more than you think in the cold due to all the layers you have on.” 

For Ortiz, this dynamic process highlights the need to “make sure your layers are easy to take off” over the course of the run. “You’ll learn what’s best and what works for you after trial and error,” he said.

But as runners continue to chase results and beat the clock, sticking with the gear one knows can sometimes take precedence over all else. As Chia attests from first-hand experience, “I usually just sacrifice body temperature for functionality, and end up really freaking cold.”