Running in the warmer months is relatively simple, while sometimes unpleasant. All you have to do is put on a pair of shorts and a t-shirt, and you’re ready to go.
But when the temperatures dip below 32°F (0°C), the rules of the game change. While running in the winter is fantastic and refreshing, you also need to come prepared. If you don’t, you risk an unpleasant experience that may or may not include ice-cold limbs and a runny nose.
To that end, we’ve put together a list of three essential rules to keep in mind as you dress for a cold run.
1. Layer Your Clothing Carefully
Good layering is vital for winter running because it allows you to control your body temperature more efficiently. When done correctly, it prevents you from feeling too cold or hot. Instead, you can remove layers of clothing as needed and maintain a healthy medium.
Layering is also great for keeping you warm in extreme cold because the different layers do an excellent job trapping heat while also drawing sweat away from your skin.
It would be best to consider a running jacket for the cold temperatures – it will keep you warm and protect you from snow and rain. A fantastic base layer is a simple pair of long underwear and a long sleeve running tee. If it’s below 32°F (0°C), you should also add a long sleeve mid-layer.
An excellent way to test how good your layering is for the current weather is to stand outside for about five minutes. If you feel comfortable, you’re overdressed. But if you start feeling chilly and feel an urge to move around, you’re dressed more appropriately.
2. Don’t Forget About Your Head
Besides tuning your layering process well, you also need to take good care of keeping your head warm. Feeling like your ears are freezing is not a pleasant experience and can ruin your whole workout.
Make sure that your hat or beanie is made of breathable and moisture-wicking fabric, and don’t be afraid to roll it up and put it in your pocket if your head gets too hot.
You can also experiment with a running mask to keep your face warm. But keep in mind that it can reduce the airflow to your lungs and hinder your performance to some degree.
It’s also good to wear gloves to prevent your hands from freezing in the cold. Even if you tend to get hot while running, your fingertips can still feel cold and get numb after a while.
3. Take Care Of Your Footwear
Ideally, your running paths will be clear, and you should have good traction at all times. Still, it’s best to be prepared, especially if you plan on running on snow.
Get yourself warm footwear with good traction – there are many winter-ready running shoes to pick from – from Hoka to weather shield, Nike sneakers, and many more.
Like how you would choose regular running shoes, it’s best to test out a few pairs and make sure you feel comfortable. Also, make sure that you have enough room for warm socks that keep your feet dry.
Once your gear is completed, you are ready to put in some winter miles. The most significant task to remember is consistency. Consistency keeps the miles strong all year long. Consistency keeps me prepared for my training, racing, and mental clarity.
Enjoy!