What to Wear When Running in the Cold

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Every fall and winter, runners are confused about what they should wear to run. It’s easy to figure out what to wear when running in hot conditions. It is best to wear as few clothes as possible. What should you wear for running in cold temperatures?

It is hard because you may feel cold at the beginning but then warm up by mile two. It is possible that the weather changes during your run. Many runners wear too much clothing to keep warm. It is difficult enough to get out of a darkened house in the darkness. Fear of not warming up.

However, runners are often too warm and don’t have enough. This is especially true for runners who believe they are warm enough to race but feel uncomfortable. Who wants to remove layers while racing?

Don’t make my big winter running mistake!

I have participated in many races and runs without warming down. Raynaud syndrome, which is a condition that causes poor circulation, makes it hard for me to keep warm when it gets cold. My feet and hands also feel and lose function. It is difficult for me to dress up for cold running. (I was born in Chicago so I’ve had many cold runs.

My last race, 2019 Indianapolis Marathon, started below 20 but would heat up to the mid-30s. I thought that I would also heat up. To qualify for the Olympic Trials Qualifying Time, I felt like an elite athlete and needed to dress up. I wore a tank with short sleeves and arm sleeves. Also, long compression socks, gloves and an oversized headband were all part of my outfit.

I was FIZZING the whole time. It’s not clear why I thought that dressing for a race was more important than dressing for a regular run, or for a workout. Don’t repeat my error!

What are the best layers to wear for running in cold temperatures?

When running in cold temperatures, it can be hard to choose what to wear. Are you feeling miserable or overheated?

There are alternatives. Layers can be worn to keep warm in cold weather. However, layers should be sweat-wicking. Cotton can feel cool and absorb sweat. You will need at least two to four layers depending on the temperature.

I’m combining my knowledge to ensure you don’t have a cold winter, or overheated runs.

This article will discuss

  • How cold is it allowed to run?
  • Why it is so painful for you to inhale cold air
  • Winter running dressing guidelines
  • The best winter running gear.
  • What to Wear for Running in All Weather

Can you run in cold temperatures?

Dr Melanie C. Prior (MD) states that exercise is safe in cold temperatures of up to -15degF.

Dr Prior.

Keep your skin covered, avoid long-term exposure and keep your home warm in subzero temperatures.

Why is cold air so bad for me?

Amie Dawecki is a Chicago-based running coach.

To prevent this, a scarf can be wrapped around the nose and mouth. As you inhale, this will warm and humidify the air.

If you have difficulty breathing or wheezing, you may have exercise-induced asthma.

What do I need to wear to run in cold temperatures?

Layers are essential for running in cold conditions, particularly wool layers.

Paul Ronto of RunRepeat recommends merino wool for your base and mid-layers. It is warm and it doesn’t smell after a hard run. Merino wool wicks moisture more efficiently than synthetic materials, which can be important during winter runs.

Ronto recommends a waterproof laminate or a laminate that is weather resistant for your top layer. Goretex is not breathable, and can make you sweat more.

Gortex is recommended for runners who are running in wet or snowy conditions.

These are some ways to dress for cold weather.

Winter running:

  • Your body heat will rise and you’ll be moving a lot.
  • Take into account the “Feels by” temperatures when dressing. Wind chill and dewpoint can make it feel colder than it actually is.
  • Avoid cotton, as it absorbs moisture. It keeps the skin from getting colder. Instead, choose wool or synthetic fibers like Polartec.
  • Layers should be used. A base layer is recommended and a long-sleeve vest, or vest, on top.
  • Running tights, gloves, wind/rainproof jackets, and long wool running socks are all acceptable.
  • YakTrax is a tool that can improve the traction of shoes when it’s slippery outside.
  • If you run in snow or wet conditions, wear Goretex trail sneakers.
  • If it is dark, wear something reflective or light-emitting. A headlamp is also recommended.
  • Apply Vaseline or chapstick on the skin to prevent chapping.

Winter Running Gear 2022

These winter running gear will keep you warm and safe in snow, ice and cold. These are my favorite, along with those of other mother-runners.

  • Basis Layer: Tracksmith, Brighton Basis Layer or Underarmor masked Turtleneck
  • Mid-layerOiselle Long-Sleeve or Harrier Long Sleeve
  • Top Layer: Tracksmith Downeaster
  • Running vest: Nathan Streak Reflective Vest
  • Running tightsTracksmith’s Turnover Tight, or Vuori Daily Leggings
  • Fleece-lined running tights: Altheta Altitude Powertec Tight
  • Outer layer joggers: ON Running Pants
  • Windbreaker: Patagonia Houdini Jacket
  • Rain jacket: Janji Pack Jacket
  • Mittens Oiselle Superior Puffle Mittens (you can also wear wool socks on the fingers)
  • Wool Hat Tracksmith Varsity Cap or Lululemon Ear Heater, or Trailheads Ponytail Hat
  • Wool socks Smartwool ankle socks or SwiftWick HiVis socks
  • Shoe Traction: YakTrax, Icebug trail shoes
  • Headlamp: Black Diamond Astro Headlamp
  • Buff: Smartwool Merino250 Neck Gaiter or scarf
  • Light Emmitting Gear: Nathan Strobe Light, NoxGearTracer2 Vest or the LED Foot
  • Use the Body guide to avoid chapping and chaffing

Winter running dressing guide

This guide will assist you in deciding what to wear depending on the weather.

When running in cold conditions, you should have at least one layer of a base layer and a layer of a topping layer. You can also wear long tights, mittens, and long socks in cold conditions.

What to Wear When Running in 40-50 Degree Temperatures:

Layer a lightweight top over a tank-like base layer tank. Lightweight capris, shorts, or tights.

What to Wear When Running in 30-40 Degree Temperatures:

Layer A light base layer that can be layered with tights, gloves and a vest.

What to Wear When Running in 20-30 Degree Temperatures:

Thermal running tights, or warm thermal running tights. They come with a top layer, base layer, and warm socks.

How to Run in 10-20 Degrees

Base layer, midlayer long sleeves shirt; windbreaker, vest or windbreaker jacket; windbreaker or running coat; fleece-lined tights, tights over nylon pants; plus a buff and scarf.

What do I need to wear to run in temperatures between 0-10?

Base layer. Mid-layer thick long-sleeve shirt, windbreaker, vest, or running jacket. Fleece-lined tights or tights with nylon trousers. A buff scarf. Warm mittens. Longer thermal socks.

What to wear when running in subzero temperatures ?

You can run, but do you really want to? Get a treadmill instead! A treadmill is a good option if you are forced to.

Warm up immediately after you run to avoid becoming cold.

Winter running can be relaxing and fun if you’re dressed appropriately.

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