Fortunately, winter running isnt as tough as it looks.
With the right gear, your fingers and ears can stay toasty while you jog through a winter wonderland.
I fell in love with cold weather running while I was training for a spring marathon.
I got to run on quiet mornings with snow softly falling.
I signed up for a winter race that herded finishers into a heated barn for hot chocolate and soup.
I set a personal record at a spring race during which I pushed myself hard without breaking a sweat.
We have a video guideoffering some examples of appropriate cold-weather running clothes.
Some runners will brave even fiercer temperatures with the help of face coverings or even goggles.
Sure, you may need to buy some new gear or repurpose things from elsewhere in your closet.
And yes, the first few minutes of your run will feel chilly.
Protect your feet
Your feet need to be warm and, if possible, dry.
First, the socks have to be able to fit into your shoes.
If youve been running in super thin cotton or synthetic socks all summer, thick socks may not fit.
Wool socks are ideal because they keep your feet warm even when they get wet.
If you dont have wool socks, synthetic wicking fabrics are a good second choice.
Cotton is a no-no.
Your feet will stay dry if the weather is dry and you stay out of puddles.
That can be okay for short runs, but for serious winter running, consider upgrading your shoes.
Shoes with water-resistant uppers can keep water out.
Some running shoes are available with this optionincluding my personal fave, theNike Free.
There are also snow-specific running shoes as well.Runners World has a list of their favorites for this season here.
Some have a built-in gaiter, which keeps the snow off your ankles.
(Theres atutorial here.)
Youll also want to be careful about the fit.
I tried a pair that were similar to Yaktrax, but they were a tad too big.
Shortly into my run, I found that the rubber stretched enough to pull the spikes out of place.
Wear warm layers
The key to dressing for cold weather running is one word: layers.
On every winter run, youre really dressing for two temperatures.
At that point, your body has warmed up and you may need to shed a layer or two.
Layers also let you construct a variety of outfits from just a few garments.
A parka, for example, is unnecessary.
As a rule of thumb, imagine the temperature is 20 degrees warmer.
For colder weather, youll want to break out a light jacket or sweatshirt.
This is when you experience one of the hidden perks of winter running: pockets!
Well, get ready for the luxury ofjust sticking your keys in your pocket.
This works with your phone, too, depending onits size.
(Dont worry, its not itchy).
If you cant wear wool, there are synthetic ones as well, likethis from Cudl Duds.
Before you run out to buy all new clothes, experiment with whats in your closet.
Tryfleeceor a repurposed thin sweater, for example.
The jacket is the most important layer.
Wouldnt want your keys to fall out!
Bottoms
Once its too cold for shorts, youll want to start layering your bottoms, too.
Women are at an advantage here, since most of us already have leggings in our closet.
(Its fine to wear cotton if its dry out, but go for synthetics if its snowing.)
Its possible to run in pants that arent form-fitting, but they let cold air in.
Thats whyrunning tights like theseare standard winter wear for both men and women.
Running tights come in different thicknesses; go for something fleece-lined for cold weather, or layer two pairs.
Guys can also buy wind briefs: underwear with a windproof panel on the front.
Fleece or knit hatsare great for cold enough days, of course.
If youre wearing a hat but sweating into your base layers, the hat is probably overkill.
Gloves, however, are essential.
you’re free to layer gloves; I find gloves under mittens work well.
In that case, go for comfort: consider abalaclavaor even afleece-lined bandana.
Aneck gaiterstays on better than a scarf, if your neck is cold.
At this point, every inch of you is covered but your eyes.
Sunglasses can take care of that.
Stay safe
The winter world can be dark, slippery, and (surprise!)
Here are some tips for dealing with some of the likely hazards.
Either switch to alunch-hour habit, or prepare to spend a lot of time running in the dark.
That will require, at minimum, wearing reflective clothing and carrying a flashlight.
Slipping on ice sucks.
Some ice it’s possible for you to see at a distance, but some you cant.
And remember that you wont have your ice spikes if youre running on paved, plowed surfaces.
The track probably wont be plowed.
If you depend on a track forspeedwork, youll have to make other arrangements.
Busy roads may become unrunnable.
If that leaves nowhere to run except in traffic, youll have tochange your route.
Water fountains may be turned off.
Bathrooms, or seasonal businesses whose bathrooms youve used, may also be closed.
Porta-potties may disappear for the season.
You may not be able to drive.
Make a backup plan by scouting out some routes in walking distance of your home.
A little flexibilityin your training plancan help you stay safe without feeling guilty about skipped workouts.
That includes checking the weather forecast and having a backup plan in case the weather gets too dangerous.
On days you just cant run outside, go to an indoor track if theres one in your area.
