Ask a Coach: What to Wear While Running in Cold Weather
Q: With temperatures getting colder, I don’t know what to wear while running—often, I’m either too hot or too cold. How should I dress for running on cold winter days?
A: So, you’ve decided to run in winter—congratulations! For many, the colder months mean days of staying inside and only venturing out when necessary. Winter runners can flip that equation and enjoy the parks, paths, and running trails they love all season long.
Winter running requires making smart decisions. Runners need to know when it’s safe to run outside and they must choose the right apparel for the weather conditions. Check out these tips to help you dress for colder weather.
Layer with Performance Fabric
Performance fabric, often called tech fabric, wicks or moves sweat away from your skin and helps keep you drier than cotton and cotton blends, which absorb sweat and don’t allow moisture to evaporate. By layering performance fabric, you create multiple pockets of heat that keep warm air close to you. Try layering a long sleeve over a T-shirt and a light jacket or fleece over your long sleeve.
Cover Exposed Skin
Safe winter running means covering all exposed skin from your fingers to your face to your ankles. When we exercise, our blood flow is routed to our muscles and away from less needed areas, like our fingers and toes. Wearing gloves or mittens, sometimes multiple pairs, helps keep your hands warm. Likewise, be sure to wear long socks to cover exposed ankles, consider doubling up on socks if your toes get easily cold, and cover your head, ears, and face with hats, ear warmers, and neck gaiters/face masks.
Follow the 10-Degree Rule
One of the challenges of dressing for winter running is once you’re 10 minutes into your run and your body starts to heat up, you may find that you are overdressed. Wearing too much clothing while on a run—such a large winter coat or parka—can trigger over-sweating, which leads to rapid heat loss. Following the 10-degree rule can help you dress smarter: Dress as if it’s 10 degrees warmer than the actual temperature. For example, if it is 40 degrees outside, dress as if it’s 50 degrees. Yes, you will start your run slightly cold, but you will begin to warm up a few minutes into running and be appropriately dressed for when you start sweating.
Respect the Weather
While dressing correctly for winter running can make you more comfortable, it can’t always keep you safe. Consider not only air temperature, but also wind speed and humidity when deciding if it is safe for running. When in doubt about your ability to stay warm in cold weather, choose an indoor workout or wait for the weather to improve.
Plan for Dry Clothes and Don’t Linger
If you plan on running for a long time in colder temperatures, pick a route that includes a location where you can swap your sweaty clothes for dry ones. For example, if you’re training for a marathon, consider stopping by your house at mile 10 of your 16-mile run for a dry shirt and jacket. Done with your run? Get inside immediately. Lingering outside in sweaty, wet running clothes can make your core temperature drop.