Cold Weather Running
Winter is my favorite time of the year to run. The cold, brisk morning air hitting my face as I step outside combined with deserted city streets create the perfect atmosphere for an early morning run. However, sub-freezing temperatures (0 degrees Celsius/32 degrees Fahrenheit) are not something to just wake up and go run in. It took some research to learn how to correctly layer.
Whether it’s a dark early morning or sunny afternoon, there are many factors to take into consideration before baring the cold and preparation is key. One of the most important things to keep in mind when choosing your running clothes is that your body will warm up quickly despite how cold it is. This means that if you wear too much you can end up hot and sweaty, rendering your clothing less effective due to them being wet. Conversely, if you don’t layer up enough, you will be cold for the entirety of your run.
Of course, everyone’s body reacts differently to weather and finding the right layering will not look the same for everyone. Despite differences, the following is a list of basic cold weather running gear that I have found helpful to have:
Running jacket
Running pants and/or tights
Running gloves
Hat, beanie and/or headband
Merino wool or tech fabric running socks
For maximum comfort while running in cold weather, layering is key. Factors to take into consideration are how fast you will be running, what your distance will be, and most importantly, how comfortable you are running in the cold (be honest with yourself).
The following are recommendations on layering in temperatures of 32 and above and below 32 degrees.
Above 32 Degrees
Running gloves that are wind resistant with medium thickness. Even if you think it might be too warm, I like to keep gloves with me just in case.
Lightweight hat or headband to cover your ears, but not so thick that your entire head will sweat.
Running tights or pants.
Long-sleeved moisture-wicking shirt and/or a lightweight jacket. If you get warm, you can always take it off and tie it around your waist.
Below 32 Degrees
Running gloves that are insulated and wind resistant.
Hat or headband to cover your ears (thicker than one you would wear in warmer temps).
Thermal/thick running tights or pants, or a combination of the two layering the tights underneath the pants.
Three layers that consist of a moisture wicking base layer (short or long sleeves), a long-sleeved second layer (mid to heavyweight), and your third layer that can be a wind-proof jacket with a hood for added warmth.
Moisture-wicking socks that go above ankles. Ideally you want the space between your shoes and tights to be covered.
Traction device for your shoes that will help avoid slipping or shoes made for winter running. I personally do not have traction devices. However, my shoes are made of material that is water repellent and can withstand below freezing temps, allowing my feet to stay warm.
One thing to note, when I mention moisture-wicking materials above, I’m referring to polyester or synthetic fabrics that dry quickly and remove sweat from your skin. This type of material is especially important for your base layers as fabrics like cotton provide minimal warmth and will stay wet once sweating occurs.
Once layered, one final touch is applying Vaseline to my face. Because I do equally as much running in the winter as I do during warmer months, Vaseline is a great protectant against wind and other harsh elements; prevents my skin from becoming dry and cracked. This has been really helpful for me, but you might have a different method for keeping your skin healthy.
It’s important to keep in mind that running outside in the winter is a personal choice and one should never force themselves to try and like it. I have always enjoyed running in cold weather and my body has had a natural tolerance to it as far back as I can remember. Despite how one’s body reacts to the cold, run warm and run smart. Be patient and allow yourself time to play around with cold weather clothing and layering. Always listen to what your body is telling you.
