How to dress for running in winter? 4 important tips and 2 cool tricks

If you dress lightly, you may catch a cold. If you’re extremely insulated, you’ll want to unbutton something, and the negative scenario will repeat itself. Footwear 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 winter running enthusiasts?

Head coach of the “Running Community”

It is really important to choose the right equipment for jogging in winter, because thermoregulation, the amount of lost fluid and, of course, your comfort and health directly depend on it. Let’s see what nuances should be taken into account in the field of clothing and footwear.

How to dress

For winter running, you need to dress so that you don’t freeze, and you don’t suffer from the heat. The main principle here is layering. As a rule, three layers are enough.

The first layer should drain moisture well. It can be a T-shirt or thermal underwear. I advise you to be sure to tuck this layer to minimize the risk of hypothermia or pinched nerves. The second is for keeping warm. Pay attention to the weather. If the temperature is between 0°C and -5°C, a thin longsleeve will suffice. If it’s -5°C to -10°C, it’s worth adding fleece insulation.

Important! If the temperature is below -15°C, I advise you to refrain from jogging.

The third layer is a light jacket (windbreaker), which will protect you from wind and precipitation. It is desirable that it should have a hood. Wear tights or leggings underneath. If it is very cold, you can take both. Another option is tights over thermal underwear.

A hat and gloves are a must. If it is very cold, you can add a neck and chin buff. The main rule is to keep exposed areas to a minimum. Ideally, only the face remains in direct contact with the world.

Personal Lifehack

Socks should be chosen dense. In them, the feet are warmer for longer, and, accordingly, running is much more pleasant. In addition, a denser texture adds extra cushioning. An important point is that the socks should cover the Achilles tendon.

What to run in during winter

What materials to choose

It is important to pay attention to the fabric of the bottom and middle layers. It should be breathable and easily wick away moisture. Natural materials absorb it quickly and dry slowly, rubbing the skin and cooling the body.

It is better to choose special clothes for running from high-tech synthetics. It is usually made of elastic fabrics with good ventilation and moisture-wicking system.

What about shoes

The choice in the field of sneakers – models with aggressive tread. They give good traction with the surface. As a rule, such a sole is used in the manufacture of winter or trail shoes designed for off-roading.

What to run in in winter

However, it has a big disadvantage – increased stiffness, which in the cold can reach full inflexibility. As a result, the foot does not fully perform its function during running, and this leads to changes in technique and injuries. This is why I recommend having at least three pairs of running shoes in the winter. This will prevent the feet from adapting to one sole. They will be ready to run in different conditions.

Personal Lifehack

An additional pair can also be summer sneakers. Especially if you have access to a snow cleared surface. But even otherwise, sometimes specialized winter models are not a panacea. When the slush is too much, even a protective layer will not protect. You’ll still scoop up water and snow.

What conditions to consider

How warm you need to dress, depends on many factors. First of all, it depends on your peculiarities – individual tolerance to cold, sweating, etc. Someone is constantly freezing, someone, on the contrary, is hardened and likes frost. The intensity and duration of training also play a big role.

Weather conditions are not just about temperature either. Sometimes it is colder to run at 0°C than at -10°C. This is the case with strong wind and high humidity.

So, you need to understand that all recommendations on the choice of winter equipment are conditional. But it is also important to remember that there are still basic rules.

General principles:

1. We dress in layers.
2. We choose the outfit as if it were 10 degrees warmer outside than the thermometer shows.
3. The higher the temperature, the lighter the outfit. And vice versa, if it is cold outside, we insulate the second layer.
4. If it is windy, replace the light jacket with a thicker one.