Running in cold weather can be invigorating and a lot of fun, as long as you’re properly dressed. I love the feeling of satisfaction I get from completing a winter run. And getting outside for some fresh air and sunshine in the winter months is definitely good for my mental health.
Ready to enjoy the benefits of running in cold weather? From proper layering to essential gear, here are expert tips for how to dress for cold weather running to stay comfortable, safe, and motivated when the temperature drops.
Dress in Light, Sweat-Wicking Layers
Layering allows you to regulate your body temperature as you run. By choosing the right combination of clothes, you can stay warm, comfortable, and safe, without overheating.
Your first layer, known as the base layer, is like a second skin that sits directly against your body. This layer should be lightweight, moisture-wicking, and breathable to keep your skin dry and prevent sweat from cooling you down. Look for running shirts and running pants made with materials such as merino wool or synthetic fabrics like polyester or nylon.
The next layer, or insulating layer, provides warmth by trapping air close to your body. It can be a lightweight fleece or a thermal top that offers insulation without adding excessive bulk. Consider the temperature and your personal comfort level when choosing the thickness of this layer.
The outermost layer, also called the shell layer, acts as a shield against wind, rain, and snow. It should be windproof and waterproof, yet breathable to allow moisture to escape. Look for jackets or pants made with materials like Gore-Tex or similar waterproof fabrics that balance protection and breathability.
As you layer your clothing, remember that you might need to adjust your layers as your body temperature fluctuates. The beauty of layering is that it allows you to easily add or remove garments. For example, you might start with a jacket on, but then tie it around your waist as you start to warm up. As the wind picks up or the temperature drops, you might want to put it back on.
When choosing your layers, remember that you’ll warm up significantly once you start running. A good rule of thumb for how to dress for cold weather running is to dress for about 20 degrees warmer than the temperature outside. This will help prevent wearing too many layers and overheating.
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Protect Your Hands
When it comes to selecting running gloves, opt for pairs that are moisture-wicking and provide insulation without feeling too bulky. This will help keep your hands at a comfortable temperature, while also ensuring that any sweat is wicked away.
Many runners like running gloves that have touch screen compatibility, which allows you to use your smartphone without having to remove them. This feature is also useful for tracking your run or adjusting your music playlist on the go.
Look for gloves that provide a good balance between insulation and flexibility, allowing you to maintain your range of motion and easily handle items like water bottles or zippers during your run. Additionally, gloves with adjustable features like wrist closures or elastic cuffs can help secure the fit and prevent cold air from seeping in.
Don’t Forget Your Head
A good winter running hat can protect your head from heat loss and shield your ears from the biting cold, so look for one that is both warm and snug-fitting. Alternatively, if you prefer not to wear a hat, a headband that covers your ears can also be a great option.
Wear Moisture-Wicking Socks
To protect your feet from the cold and wet conditions, invest in a good pair of winter running socks. Moisture-wicking socks are especially crucial, as they will keep your feet dry and prevent blisters or discomfort caused by wetness.
Look for socks made from materials like merino wool or synthetic fibers, which offer good insulation and moisture-wicking properties. Insulated socks with cushioning in key areas can provide additional warmth and comfort.
Make Sure You Can Be Seen
While dressing appropriately for the cold weather is crucial, it’s equally important to make sure you’re easily seen by others, especially when running in low-light conditions.
One effective way to enhance your visibility is by wearing reflective clothing or accessories. Look for jackets, vests, or shirts with reflective strips or panels, as well as reflective running gear such as armbands, ankle bands, or even a reflective hat or headband. These will help make you more visible to drivers, cyclists, and other pedestrians.
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
