The arrival of fall does not mean the end of running outside. With the proper gear and attire, any runner can comfortably and safely run in cold weather.
Layering Running Clothes
Layering generally applies to the top portion of the body and is the most important concept of dressing to run in cold weather. On the coldest days, plan to wear all three layers, if not more.
Base Layer for Dryness
This is a thin, but long-sleeved top made of a moisture-wicking fabric, such as CoolMax. Synthetic fiber running tops allow the moisture to be pulled away from the body and to the outside of the garment to evaporate, ensuring that the runner does not become cold from their own sweat. Ideally, the base layer will fit closely to the skin and not be baggy.
Insulating Layer for Warmth
The perfect insulating layer is a fleece top, but another synthetic fiber that draws moisture away from the skin while providing warmth is fine. The idea is to pick a top that provides warmth but breathability.
Top Layer for Weather Protection
This layer should be synthetic fiber that blocks the wind, rain, and snow, such as a windbreaker.
Running Tights
Running tights, or spandex pants, are the preferred pants for most runners. They fit close to the leg, ensuring that there is no chafing or excess bunching while running.
Running tights come designed for many different temperatures. For the fall months, a full-length running tight with a moisture-wicking outer fabric is fine. For the winter months, or freezing temperatures, a full-length, fleece-lined running tight is essential.
Running tights may not seem that insulating, but keep in mind that the body creates in its own additional heat through exercise.
Hats and Mitts for Running
For the head, a moisture-wicking hat made out of synthetic fiber is always best. However, for very cold runs, a winter hat or toque is ideal. Furthermore, a lightweight facemask may be necessary, but this is more of a personal choice. For the hands, a lightweight running glove is fine during the fall months. At freezing temperatures, heavier winter gloves are necessary.
When first heading out on a run, the head and hands should be slightly chilly, even when covered. The body warms up as it exercises, and if the head and hands are warm at rest, the runner will overheat.
Running Shoes
Every runner should own a decent pair of running shoes. A proper running or sports store will be able to recommend an appropriate shoe for a runner, taking into consideration their stance and gait.
Proper running socks are also essential for comfortable running and protecting the feet while running in cold weather. Look for a moisture-wicking, synthetic fiber sock. They help to protect feet against blisters and other ailments, and to keep feet dry.
Dressing for a Run in Cold Weather
Here is a guide to dressing for the weather, as provided by Run For It: A Women’s Guide to Running for Emotional and Physical Health by Karen Bridson [Burford Books, 2002].
- 50 Fahrenheit/10 Celsius: A long-sleeved running shirt or short-sleeved base layer with a light insulating layer. Wear a pair of full-length running tights and a baseball cap.
- 30 Fahrenheit/-1 Celsius: A long-sleeved base layer and a lightweight top layer, such as a windbreaker. Wear a pair of full-length running tights, a hat, and gloves.
- 0 Fahrenheit/-17 Celsius: A base layer, insulating layer, and a top layer – if not more. Add extra layers to the base or insulating layers if need be. Fleece-lined, full-length running tights are essential, as are gloves and a winter hat that covers the ears. Also consider putting Vaseline on exposed skin to protect against the wind and frostbite.
Dressing appropriately to run in cold weather with the right running clothing and gear allows any runner to keep up their training program, even in the dead of winter. Invest in quality base, insulating, and top layers; as well as quality running tights, running shoes, and running hats and mitts. Finally, don't forget to check the weather before heading out on a run!
Allison McNeely - Allison McNeely is a Toronto based freelance writer. A recent graduate of McGill University, Allison is a political junkie and avid ...
