How To Dress For Cold Weather Running
1. Moisture-wicking
Opt for a thin, synthetic moisture-wicking base layer against your skin. This ensemble should comprise tights, a performance-fabric long-sleeved shirt, a hat, thin gloves, and socks. These socks might be slightly thicker and taller than your summer ones.
2. Wind Protection
At the very least, you'll want a snug, windproof, water-resistant, and breathable jacket. In more frigid conditions, consider adding wind trousers or warm-up pants. Your wind shell should be compact enough to scrunch up and stash in a pocket if you overheat.
3. Insulation
Your mid-layer should provide insulation and additional coverage. In extremely cold conditions, you might need extra insulation like a down jacket or a thick Nordic jumper. Think about adding another slim layer, perhaps a fleece or wool shirt over your base shirt, and perhaps wool or fleece tights beneath your wind trousers.
For chillier and windier conditions, consider a denser hat made of wind-blocking fleece and comparably thicker gloves. For particularly cold periods, look into face and neck protection. Options include neck gaiters, thin balaclavas, or partial face masks. However, be cautious with full-face masks; they aren't the best for activities involving heavy breathing because they can freeze the moisture from your exhalations and fog up glasses or sunglasses.
4. Shoes
In mild conditions, your regular running shoes might suffice. As temperatures drop, switch to warmer socks crafted from materials like wool or Thinsulate. Ensure your shoes can accommodate thicker socks without restricting blood flow; your toes should have room to move! In icy or snowy conditions, shoes with enhanced traction are advisable. Trail running shoes usually offer deeper lug patterns for grip and softer, sticky rubber compounds for wet surfaces. Some even have a waterproof/breathable membrane for wet, slushy conditions.
Some runners even add metal or carbide studs for better ice traction. An alternative DIY approach is screwing short sheet metal screws into the soles of standard running shoes. While trail running shoes and studded shoes outperform regular shoes on ice, it's often best to choose winter-specific shoes crafted for icy and snowy terrains.
5. Other Considerations
Pockets can be beneficial, not just in your shell jacket but also in at least one other clothing item, to store any layers you shed. It's quite easy to overdress in winter.
A headlamp can be a game-changer. Even in well-lit areas, a headlamp improves your vision and visibility, especially since winter days are shorter, increasing the likelihood of running in the dark.
Hydration is paramount. The dry winter air can cause increased sweating, so drink plenty of water, even if you don't feel thirsty.
Remember, if outdoor conditions seem too challenging or hazardous, indoor training is always an option. A treadmill offers an excellent workout year-round.
