How to Run in Winter (Without Freezing Your A** Off!)

If you live on the East Coast, you know it’s been frigid lately.  In 2018, the year we are finally in for a real winter?  Normally, we are receiving this cold front in late January or February, when spring is right around the corner!

I went to college in Upstate New York, and one thing I didn’t miss was running in sub-zero temperatures.  While we aren’t quite to that level of cold in New Jersey, we have had some single–digit days.

While it may be enjoyable, spring race times and goals aren’t achieved by taking the winter off: To run well in the spring, you must run during the winter.

For some, that means running on the treadmill, and that is fine!  I’m a big fan of the treadmill on days the conditions are icy or dangerous.  Sometimes, I just don’t want to run in the bitter cold!

Other days, I crave an outdoor run, even if it’s below zero!  It’s important to remember when dressing for the winter, your body will heat up quickly.  If you dress “too warmly,” you run the risk of sweating and having your sweat excessively cool you down. 

Basic guide to running layers

• For women, a moisture wicking sports bra. A sports bra is closest to your skin, and if it holds moisture, you get cold, quickly.
• Base layer: A moisture-wicking tank top. This tighter top goes directly against the skin and provides an extra layer of warmth.
• Moisture-wicking/technical fabric long sleeve: Do you see a trend of moisture wicking? This is going to prevent sweat from clinging to you and making your colder.
• An isolated windbreaker/rain jacket. 30 degrees with no wind is very different than 30 degrees with gusting wind.  A windbreaker is going to keep you much warmer.  The same holds true for 30 degrees with a wintry mix.  Believe me when I say my favorite cold weather purchase was a Gore-tex wind proof and water proof jacket.  It’s pricey, but it has gotten me through 5 races where it poured rain, was windy, and 34 degrees.  
• Occasionally for extra warmth I’ll throw a puffer vest on top to keep my core warmer.
• Long running tights. Fleece–lined apparel are a current favorite of my mine!  If you don’t like tights, then running pants and joggers work too.  
• Running gloves or mittens. Your hands will freeze quickly.  There are so many options, so figure out what you like the best. Mittens are generally warmer than gloves, and bode well with people whose hands are the first thing to get cold.
• Headband or hat. Your ears and head get cold quickly, so keep that in mind and don’t forget about them.
• Finally: Merino wool socks! Ever since converting to wool socks, I won’t wear anything else outside in the cold.  When my feet are toasty, my mind is happy.

The key to running outdoors is layering.  While it is possible to run in any temperature, is it smart?  That’s another question, but with enough layers it is possible.  Remember, you are able to delayer when necessary.