What to Wear for Running in Cold?

There are always significantly more summer runners than winter runners. In running circles, they are called "snowbirds" by analogy with the spring influx of visitors in fitness centres. The main stopping factor is the weather, but it can be successfully combated. If you dress lightly, you may catch a cold. If you are highly insulated, you will want to unbutton something, and the adverse scenario will repeat. With footwear, it is also not without nuances. To take them into account, it is desirable to have not one pair but three. Why such complications, and how do they make life easier for fans of winter running? In this article, we will tell you how to protect yourself from cold weather and what should be the clothes for running in the cold season.

The concept of cold is different for everyone. Someone in plus five puts on a warm jacket, and someone in the frost is enough T-shirt. Let's tell you how to dress for running in cold weather, no matter what it means to you. The saying "There is no cold weather, there are bad clothes" is relevant for running in winter and in the off-season. Modern technological clothing allows you to enjoy jogging in freezing, wet and windy weather - the main thing is to understand what to choose and how to combine it. If you'd rather watch than read, here are video tips on how to choose the right winter running gear and what you need to know about the selection criteria.

For experienced runners, there aren't many differences between seasons - other than temperature and layers of clothing. Especially if you live in a large (and well-lit) city where snow and ice are regularly cleared; however, the most important thing to realize before you start running in cold weather is that clothing becomes critically important. In the summer, you can wear almost anything, but in the winter, it is the outfit that will determine how much you will love jogging. It's also important to realize that you may feel cold for the first 5-10 minutes after you start jogging (you should if you have the right clothes). Then it will become quite comfortable. Now, more about what your clothes and shoes should be like.

The outfit you choose directly affects how comfortable you will be during your workout. In order to achieve proper thermoregulation and stay warm during your run, make sure you wear three layers of clothing:

The first (base) layer is moisture-wicking
If you run in cold weather, the first layer is very important. The main purpose of the first layer of clothing around your body is to wick away the moisture that comes in the form of sweat during intense exercise and to retain the heat that your own body produces. As a result, even during high-intensity exercise, your body stays dry, minimizing the risk of hypothermia. A short or long-sleeved t-shirt, necessarily made of sport synthetic, lightweight and good at wicking away moisture. The sleeve length of the first layer varies depending on the weather conditions and the temperature outside the window. The usual cotton fabric is not suitable: it absorbs moisture, quickly cools down and hangs heavy wet weight on the body of the runner. The first layer should always be a light synthetic. Pay attention to the 'Running' label, which sports brands almost always put on clothing or labels.

The second layer is worn when it gets colder
The second layer serves to keep your body heat for running in cold weather. In warmer weather, you can do without the middle layer, but in colder temperatures, the middle layer is a must. As a second layer, it is recommended to use clothes made of fleece fabrics of various densities, down products or clothes with artificial insulators. If the range from +5 to +10 ° C is enough, T-shirt and shorts, then in the rain or wind, you should wear a light windbreaker. In dry but cold weather (from 0 to +5 ° C), on a T-shirt, you can put on a jacket made of fleece material, which retains body heat, or a T-shirt with long sleeves.

The third layer: add a windbreaker when it is very cold
The third layer of outerwear protects us from rain and wind. In cold weather, we put a windproof and waterproof jacket (windstopper) on top of the fleece for running. Since it gets dark early in the cold season, it is advisable to have reflective strips of fabric on your Windstopper to make you more visible on the road. A hood or a baseball cap with a long visor protects your head and face from the rain.

This is a universal rule that should be taken into account when selecting equipment. If the negative temperature in your region is unstable, it makes sense to get two sets of second and third layers of clothing - for warm and cold weather. When choosing outfits, pay attention to their temperature rating - some manufacturers include this information on the tag.

Thermal underwear for running in cold weather
Thermal underwear is an important piece of equipment for training in the off-season. It is the first layer of clothing you will use, so it should be as pleasant as possible. Pay attention to the composition of the fabric: it is best if it is a combination of natural and artificial materials: they retain heat and remove moisture from the surface of the skin. Also, make sure that the thermal underwear fits snugly to the body - for this, you can choose a smaller model - and has enough elasticity.

Thermal socks for winter running
Another element of equipment that should not be neglected is that ordinary everyday models are not suitable, as they are not designed for active sports in cold weather. Special thermal socks not only keep warm but also provide freedom of movement of the foot and normal blood circulation.

Pants and shorts for cold weather running
For training in the fall and winter, it is best to get both pants and shorts. The latter should be worn over Tights or thermal underwear - such a set is quite enough at plus temperatures. For cold weather, pants will be useful - to insulate yourself; you can also put thermal underwear under them. Choose models with anatomical cut and reflective elements. A nice bonus will be hidden pockets, where you can safely stow your smartphone or house keys.

Jacket for running in winter
Jackets and windbreakers are the main elements of equipment, which protect you from cold weather and allow you to feel comfortable throughout the training. The main parameters to consider when choosing outerwear are water-repellent properties and lightness. Remember the principle of layering, and do not choose a model that is too heavy and warm. Also, pay attention to details, such as seams, cuffs, the presence of a hood, and reflective elements.

Warmed sports vests
An alternative to jackets and windbreakers - insulated vests. They keep warm well, but at the same time, they do not overheat the body and provide freedom of movement. They are best suited for running in cold, windless weather. When choosing, pay attention to light and thin variants: classic down models will be hot even in freezing weather.

Headwear for runners
In cold weather, it is important to protect your head from wind and cold; this will help avoid hypothermia and unpleasant sensations during exercise. You should also remember to protect your face and neck, especially in freezing weather.

Sports gloves
Gloves will be useful even when running in cold weather to protect your hands from rain, snow, wind, and cold. They will also keep you warm and are especially helpful for people with sensitive hand skin. When choosing, pay attention to the tight fit and materials - membrane fabric is best.

Footwear is the foundation of your running closet; it's what determines how comfortable every step of your training will be. When choosing sneakers for cold weather, it is worth paying attention to a few additional details:

- A sole with relief tread, which will provide a good grip on the surface. It is worth considering models with a rubber base designed specifically for wet surfaces.

- Membrane, which will not allow your feet to get wet in rainy or snowy weather but will provide air circulation and keep you warm.

- Cuffs that will additionally protect the ankle from cold and wind.

- Warm lining. It will help to extend the temperature range at which you can go jogging.

Warm up before your run
Before you start running in cold weather, you need to warm up your body well. Start with intensive walking on the spot, stretch your arms and shoulders, perform bends and turns, stretch your ankles and squat. The exercises will help to get your blood flowing and relax your joints. Warming up and warming up the body is especially important in winter. This is because the colder your muscles are, the more likely you are to get injured. When you start running, don't do it abruptly. Move at a so-called conversational pace; that is, it should be comfortable to breathe and talk while running.

Take the weather conditions into account
Outdoor sports are beneficial at any time of the year, but in cold weather, you should pay attention to the level of humidity and the strength of the frost. Forgo jogging in favour of the gym when there is high humidity, snowfall, ice, very strong or gusty winds, and severe frost.