Baby it’s cold outside! Winter running can bring many different temperatures and can vary day to day no matter where you live! If you’re like us, dressing appropriately for the temps can be tough. Sometimes the ‘feels like’ temp is much colder than the actual one due to factors such as wind chill. We often can overdress or don’t layer up enough, but it’s time to start thinking about what to wear on the run to stay warm and safe.
Below is a brief guide to layering for a variety of temperature ranges to provide you with a helpful list of suggestions. It’s absolutely okay to stay inside if it’s too cold for you and if you have access to a treadmill, — those miles still count!
40-50 degrees Fahrenheit
*Base Layers- Shorts or lightweight leggings/joggers with a long sleeve
*Top Layer- A lightweight jacket, vest or sweatshirt (optional)
*Accessories- Gloves and a light headband/ear warmers might be a preference, and can easily be items that you can remove once your body warms up.
30-40 degrees Fahrenheit
*Base Layers- Moisture-wicking long sleeve shirt, full length pants
*Top Layer- Fleece shirt/sweatshirt/vest or lightweight jacket
*Accessories- Earwarmers, gloves, and a thicker pair of socks (or double up!)
20-30 degrees Fahrenheit
*Base Layers- Thicker, moisture-wicking long sleeve shirt, fleece-lined or thicker leggings
*Top Layers- Fleece shirt/sweatshirt, vest or medium-weight jacket
*Accessories- ear warmers, gloves, neck buff, thicker socks or doubled up socks (high rising socks if you have them!)
Below 20 degrees Fahrenheit
*Base Layers- Two long-sleeve layers and/or a long sleeve and a pullover
*Top Layers- A thicker, fleece-lined jacket, wind/water resistant jacket, and possibly windproof pants
*Accessories: ear warmers or thick hat, gloves, neck buff, wool socks/high rising socks that cover your ankle
In the colder temperatures, hand warmers can also be extremely beneficial to have!
Beyond The Temperature
What if it’s windy? We recommend dressing for 5-10 degrees lower than the actual temperature and/or adding a windbreaker as your top layer. A neck warmer or buff can help keep skin less exposed to the elements.
What if you’re running a harder workout? If you’re planning on running faster than you would for just a light easy effort run, then we recommend dressing for about 5-10 degrees warmer, but bringing an outer layer that you can shed after the warmup.
What if it’s cold and rainy?? First off, a raincoat will ideally be the best outer layer for you but this can also lead to sweat being trapped inside. You will get cold faster when the rain soaks your clothes, so at least having this added later to remove discomfort from the rain can help! We also recommend wearing a hat underneath possible ear warmers to keep the rain out of your eyes!
Safety Tips!
* Make yourself visible – use reflective clothing to make sure others can see you.
*Protect your extremities – protect the body parts farthest away from your core (feet, hands, face).
*Watch your step – stick to well-treated roads to avoid slipping on ice.
*Stay hydrated – even though you may not feel as thirsty as you would in the summer, make sure to drink enough water.
*BE SMART – don’t try to be a hero! If it is dangerously cold, skip your run or use a treadmill.
The biggest takeaway- don’t be a hero! Remember to be safe during these winter months and stay flexible. Moving runs around to accommodate the weather is completely okay! Finding the motivation to get out the door in the winter is really tough, but with the right clothes and mindset, you not only can continue to train as usual, but you can continue to crush your workouts and long runs!
