How to Dress for Running in Cold Weather

Now that the cold weather is upon us, much to my dismay (okay, I may be overreacting a little), let’s talk about how to dress for this weather. I hate the cold! I would prefer warm weather all year round. I’ve noticed that since I’ve gotten older, I don’t tolerate the cold as well as I used to. When I was younger, I would go snowboarding all the time. The cold weather was of no concern to me. I haven’t gone snowboarding in a couple of years mainly because I’d rather be in the lodge by the fire than outside freezing (and it’s an expensive hobby to be sitting inside). I still run outside in the cold, though, because I love running so much. Running has made such an improvement on my mental health that I will always choose running over not running, even if it means being out in the cold a lot! You can still run outside if you want! The cold doesn’t necessarily mean you have to do the treadmill. I end up doing the treadmill more often in the winter mainly because I get scared to run in the dark, not because it’s cold outside. In order to avoid straining my neck from whipping it around so forcefully when I hear any little noise and panicking about all of the scenarios that could possibly happen, it’s just easier to do the treadmill. I prefer running outside to running on the treadmill. It makes me laugh because there are always so many people outside running in the spring, summer, and fall, but I end up just seeing the same few people running throughout the winter. Even though I only know some of them personally, I feel a sense of camaraderie that we are in this together, cold weather or not! How you dress can have an impact on how you feel when you are out there!

Move around before going outside

This way you’ll be a little warmer when heading out into the cold and it won’t feel as brutal. If you have the space, do a warm-up inside beforehand. You can do band work, high knees, heel kicks, lunges, squats, jumping jacks, or power skips to get your muscles loose. If you have a typical warm-up that you do before runs, try doing as much of it inside as you can.

Layer up

Layers help to trap in body heat. Start with a base layer. Ideally, this base layer will be moisture wicking. I like to do a tank top, long sleeve, and, if it’s really cold, a jacket as well. If you need to, double up on pants. Wear tight or compression type tights and then add a looser windproof pair on top. You can always take off layers if you get too hot. The only issue with that is you would have to carry them or leave them someone safe where they won’t get stolen. The other option is dressing the way you normally would after being warmed up, since you would only be uncomfortable for about 15-20 minutes. It usually takes me about 2 miles to warm up. Remember to factor in the wind chill. If it’s really windy, you may need more clothes.

Accessorize properly

Gloves are a must for me. My hands are always super cold for at least a couple of miles. My favorite thing when running in the winter is when my hands and feet thaw out. I always buy cheap gloves in bulk, so it doesn’t matter if I lose them. If it’s really cold, consider using mittens. You can always tuck them into your running belt or pants if you get too hot. It’s thought that you lose 7 to 10% of your body heat through your head. Beanies, ear warmers, turtle/mock neck shirts, or a neck gaiter can be utilized to prevent heat loss. If the wind chill is really bad or you live in a very cold climate, consider wearing a balaclava. It covers your whole head and much of your face keeping your eyes exposed. You may look like you are about to rob a bank, but at least you’ll be warm.

Change as soon as possible after

Bring a change of clothes with you if you drove to a trail/area to run. Your body temperature will drop a lot once you stop moving and you’ll get chilled. It can last all day if you don’t take care of it quickly. I’ve done this before. Have you ever felt that you’ll never warm up again? It’s not fun! Changing into appropriate clothing soon after really makes a difference.

Something else to point out is to stay hydrated. You may not feel like you need as much water when running in the cold compared to the heat. People tend to go for longer periods without water in the winter because we aren’t sweating as much and not thinking about becoming dehydrated. You still need to be consuming water, especially if you are running or exercising. You can still get dehydrated when running in the cold even if you may not feel thirsty. Some signs of dehydration include dark-colored urine, dizziness, fatigue, and dry skin. Be aware of these signs in the winter as well as the rest of the year.

Pay special attention to the condition of the street/trail you are running on. Chances are in the winter you’ll have to at least start or finish some of your runs in the dark. It’s very hard to avoid running in the dark entirely. It can be difficult to see if there are icy patches. Be extra vigilant. If you are running where it snows a lot or is really icy, consider getting Yaktrax, so you don’t slip and fall and get injured! If the conditions are just too terrible, don’t be afraid to use the treadmill. It’s a nice tool to have when you need to use it. Even though I prefer running outside, I know there are times it makes the most sense to do the treadmill. It’s not worth getting injured outside if it’s really icy.