I love running in winter and I’ve gotten A LOT of questions on running in the colder temps. I LOVE to run when it’s cold(er) out. It’s basically about having the right gear and making some small tweaks to your routine.
Winter Running Tips
1. Check the temps and dress accordingly. It’s easy to forget year to year, but when running, you need to dress for temps that are 15 – 20 degrees warmer than the actual temp. What does this mean? If the thermometer reads 30 degrees, you should dress like it’s 50. You warm up a lot once you get moving. I run warm, so for me, 30 degrees is a base layer and jacket with tights, a hat and gloves. 40 – 50 degrees means capris and a long sleeved shirt – no hat and gloves. One caveat here in Chicago is the wind. If it’s very windy, I usually dress in warmer gear.
2. Start running after the sun comes up. Sun makes the run warmer and just nicer! If you can wait and start a bit later or run at lunch time, that helps in winter. If you do run before the sun comes up, don’t forget to use reflectors and/lights. I use these clip on running lights from Amazon. If my whole run is going to be dark, I use a headlamp or a vest like this one from Noxgear.
3. Wear layers. If you start before the sun or when it’s chilly, wear layers so that you can remove the outer layer if you warm up. Remember to wear a thin base layer in a material like merino wool or something sweat wicking so you don’t feel cold and wet! If it’s very windy or cold, consider a wind-proof layer on the outside.
4. Wear gloves, ear bands/hats and warm socks. Body heat escapes through your head, hands and feet. I have a bunch of different gloves and hats for cold weather running. If it’s 40 degrees or less, I wear light gloves and a light beanie. If it’s super cold, I have gloves with mitten tops. For the coldest days, I use these new Trailheads mittens. (shown in the photo above). I usually go with Merino wool socks from Smartwool or CEP.
5. Don’t forget to hydrate. You may not feel as thirsty but you still need to drink water in cooler temps. Also, the fountains may be turned off. Consider bringing a handheld water bottle. Check out this Nathan Quick Squeeze Insulated Bottle or similar that you can use while the fountains are off.
Do you have any winter running questions? Leave them in the comments and I’ll answer them. It’s my favorite time to run!
I’m linking up with Darlene, Michelle, Renee, Jenn and Zenaida, for Fit Five Friday. Join us!
Have a great weekend! I hope the weather where you are is however you like it most!
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