How to Properly Fuel for an Outside Run in the Winter

In this three-minute read, we will cover:

• How the conditions of the winter impact energy expenditure when running.

• How to fuel before, during, and after an outside run in the cold.

• Additional considerations for runs in the cold such as the risk of dehydration.

The Harsh Conditions of the Winter

The incoming winter is slowly approaching as temperatures begin to drop. The hot summer miles turn into autumn PRs for many runners. But as temperatures drop to or below freezing, the physiological, metabolic, and mental aspects of running are impacted.

The body must work harder to perform in cold weather as it needs to maintain body temperature. When the body is exposed to cold temperatures, the requirement for energy increases.

Therefore, proper fueling is crucial to perform and recover from runs in cold temperatures.

Many runners are negatively affected by the conditions of the winter and opt in to hopping on the treadmill in warm, temperature-controlled environments.

But for those brave souls who continue to run outside, there are specific fueling considerations to understand for outside runs in the winter. And for those who typically run on the treadmill during the winter, we hope to change your mind to run outside this year after reading how to properly fuel for cold runs.

How to Fuel Before, During, and After a Run

To ensure effective performance during the winter, it is important to understand how your body uses energy while running and how to fuel to meet those energy demands. Energy expended during running depends on several factors, including an athlete's:

• Level of fitness

• Weight

• Height

• Body composition

• Age

• Intensity of exercise performed

However, there is one aspect of winter that impacts energy expenditure for all athletes.

The cold temperatures.

As the body is exposed to cold temperatures, it requires energy to maintain body temperature.

To get this energy, the body breaks down glycogen, a stored form of carbohydrate. It is the body’s primary stored energy source available for immediate use.

This stresses the importance of fueling before an outdoor run as the body will need stored carbohydrates to perform the workout and maintain proper body temperature. This also demonstrates that running in the winter requires more energy than running in the heat because your body has to use additional energy to maintain its temperature while performing the workout. Eating a nutrient-dense meal with carbohydrates a couple hours before a workout will provide your body with adequate energy to use.

Fueling during the workout, especially on long runs, is just as important as the body will require additional energy as stored energy is being used up. It is recommended that a carbohydrate source is consumed every 30 to 60 minutes to replenish energy during running. Common carbohydrate sources include bananas, oranges, energy gels, energy bars, or carb drink mixes. If your run workout is longer than 60 minutes, continue to consume a carbohydrate source every 30 to 60 minutes.

After the run is complete, and you are back inside the warmth of your home, don’t forget to refuel your body to replenish glycogen and recover from the workout. Without proper refueling, you could risk additional fatigue and limit recovery before your next run. It is recommended to consume a nutrient-dense meal within 30 to 60 minutes after your run to replenish energy.

There are three main aspects of proper refueling:

• Protein

• Carbohydrates

• Hydration

Protein is essential for muscle repair and growth. Include protein in your post-run meal from either chicken, beef, pork, fish, eggs, beans, or protein powder.

Carbohydrates are needed in a post-run meal to replenish energy and reduce fatigue after the workout. Eat a variety of simple and complex carbs including rice, pasta, potatoes, fruit, and car energy bars.

Hydration is a key aspect of recovery as you must replenish water and electrolytes that were lost through sweat during your run (more on this in the following section). Include water in your post-workout meal, and if your workout was long or you feel dehydrated, include an electrolyte drink to restore essential minerals that help hydrate your body.

Additional Consideration: The Risk of Dehydration

There is still a risk of dehydration in cold temperatures.

Dehydration is often overlooked when running outside in the cold because you do not feel as thirsty during cold temperatures as in the heat. Thirst is our bodies’ warning of dehydration. Studies have shown that cold temperatures can reduce the feeling of thirst by 40 percent.

This suggests that runners may not notice that they are dehydrated as easily as they would in the heat. Sweating is also less noticeable in cold weather as people wear more layers of clothing which soak up the sweat.

Therefore, a reduction in the feeling of thirst and ability to notice sweating can cause a risk of dehydration during outdoor runs in cold temperatures.

To combat this, it is recommended to bring water on your runs and drink 16 ounces of water per hour of running.

Takeaways to Prepare for Your Upcoming Winter Runs:

Don’t let cold weather negatively affect your runs.

Prepare for outside runs in the cold to effectively perform and recover by:

• Eating a nutrient-dense meal filled with carbohydrates a couple hours before your run.

• Eating a carbohydrate source every 30 to 60 minutes on your runs.

• Bringing water on your run and being mindful of your thirst and sweat levels.

• Eating a nutrient-dense meal filled with protein, carbohydrates, and water 30 to 60 minutes after your run.

Be bold and get cold this winter with these tips to properly fuel your outdoor runs.