I fell in love with cold weather running while I was training for a spring marathon.
Everybody else in my training group was braving the elements, so I did toowith no regrets.
I got to run on quiet mornings while snow was softly falling.
I signed up for a winter race that herded finishers into a heated barn for hot chocolate and soup.
Fortunately, it 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 also confirm to check the weather for thetimeIll go running, not for the whole day.
The simplest way to figure out what to wear is with the20 degree rule.
Imagine that the temperature is 20 degrees (Fahrenheit)warmerthan it really is.
What would you wear then?
Everybody has their own preferences.
No gloves and no hat, unless its a baseball cap to shade my eyes from the sun.
40 degrees Fahrenheit
Were starting to feel the first bit of a chill.
Head:A headband to protect your ears, or a beanie if you prefer.
Once youre warmed up, it will only feel like 50 degreesso go for something in light jacket territory.
Bottoms:Leggings or running tights.
The fleece-lined kind can be nice.
Top:Youll want some kind of jacket or sweatshirt.
(Avoid cotton sweats in wet weather, though.)
Hands:Definitely wear gloves.
Head:Your choice of hat or headband; Id stick with the headband.
Feet:This is around the temperature you may start to want warmer socks.
20 degrees Fahrenheit
This is where Ill officially say its cold.
Shorts people will break out their long pants.
Headband people will wear a real hat.
I dont care if you think it looks goofy to wear both, this is an A+ hack.
Top:Its definitely jacket weather.
Hands:Real gloves, just.
Head:A hat, and maybe also abufffor your nose and mouth.
Feet:Warm socks for sure.
10 degrees or colder
This is where I tap out.
You certainlycanrun in this weather if you are determined.
Whenever the weather gets to your own personal too cold temperature, remember that you still have options.
The early afternoon is often the warmest part of the day, so a run may be tolerable then.
And yes, the first few minutes of your run will feel chilly.
Warm socks go without saying, but there are some extra considerations when youre picking socks to run in.
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
First, the socks have to be able to fit into your shoes.
Your feet will stay dryifthe 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.
Some running shoes are available with water-resistant uppers.
(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.
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: extra pockets!
A great option for that warm layer is awool base layer like this one.
(Dont worry, its not itchy).
If you cant wear wool, there are synthetic ones as well.
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.
Jackets made for running are lightweight, for layering.
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.)
Pants that arent form-fitting tend to let cold air in.
Thats whyleggings or running 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.
Fleece or knit hats are 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 might layer gloves; I find gloves under mittens work well.
In that case, go for comfort: consider abalaclavaor even a fleece-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.
Here are some tips for dealing with some of the likely hazards.
Either switch to midday runs, or prepare to spend a lot of time running in the dark.
That will require, at minimum, wearing reflective clothing and carrying a flashlight.
(Better to wear aheadlamp.)
Plan routes where you feel safe even in the dark.
Slipping on ice sucks.
Some ice you might 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.
Busy roads may become unrunnable.
If that leaves nowhere to run except in traffic, youll have to change 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.
Then theres always the trusty treadmill.
Intervals keep things interesting, or you’re able to trythese tips to survive a long treadmill run.
