Cold Weather Running Tips

Winter Weather Running Tips

1. Dress in layers – Choose a highly breathable base layer.  This is what you should wear the closest to your skin.  A wicking material will move the moisture away from your skin, making you feel more comfortable on your run. Wear a looser, second layer of breathable material. Fleece would be a good choice for this layer on a cold day. This adds insulation between your base layer and outer layer. The outer layer should be breathable, wind-resistant and water resistant material.
2. Wear a hat – Your uncovered head is responsible for 40% of heat loss. Try wearing a head band if a hat feels too hot.
3. Protect your hands – Mittens are warmer than gloves because the body heat from the other fingers warm each other.
4. Wear warm socks – Socks made of synthetic fibers wick moisture away from your skin.  Smartwool socks are a great option. Never wear cotton socks!
5. Shoes - YakTrax are a great investment for winter running.  These are like snow tires for your shoes.
6. Don’t forget the sunscreen – The sun is still strong, even in the winter.
7. Wear reflective clothing – Buy clothing with the reflective material already on it.  Extra reflective gear is always a good idea. The more visible you are, the safer you are.  Vests, arm bands and blinking lights are great choices.
8. Don’t overdress – Dress like it is 20 degrees warmer than it really is.  You will warm up after you get moving.

Winter Gear Ideas

1. Base layer (moisure-moving to add comfort and warmth)
2. Thermal layer (add warmth – weight of thermal layer depends on warmth of runner)
3. Jacket or vest (windproof, water resistant)
4. Reflective gear or blinking lights (visibility and safety)
5. Compression tights (try CWX Compression Insulator or Saucony Amp Pro)
6. Warm tights or pants (consider fleece lined or polyester)
7. Windproof underwear
8. Arm warmers
9. Head gear (hat, headband, headlamp)
10. Neck gator or Buff (multifunctional- warmth and breathing ease in coldest temps)
11. Mittens or Gloves (some are reflective)
12. Moisture-moving socks (wool, polyester)
13. Compression socks or leg sleeves (great for running and recovery)
14. YakTrax or StabilIcers
15. Body Glide or Sport Wax (prevent chaffing/chapping)
16. Hydration belt
17. The Stick
18. Runners Shoe ID Tag