I love running in fall and winter and I’ve gotten A LOT of questions on running in colder temps. I LOVE to run when it’s cooler out. It’s basically about having the right gear and making some small tweaks to your routine.
Cooler Weather 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 40 degrees, you should dress like it’s 60. You warm up a lot once you get moving. I run warm, so for me, 40 – 50 degrees means capris and a long sleeved shirt. 50 degrees is shorts and a long sleeved shirt. One caveat here in Chicago is the wind. If it’s very windy, I usually dress in warmer layers.
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 the cooler weather. If you do run before the sun comes up, don’t forget to use reflectors and/lights.
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. Get running gloves and an ear band or light beanie. Body heat escapes through your head, hands and feet. When it’s cooler, I like to wear light gloves and take them off when I heat up. It’s a really simple way to regulate your temperature. I also have warmer hats, mittens and gloves with wind covers for very cold weather.
5. Wear bright colors or clothes with reflective materials. It’s darker in the morning and late afternoon in the fall and winter. Make sure you can be seen with bright colors, reflectors or a head lamp. I have some small, rechargeable LED lights that work great and clip on to my clothes. I also won a Noxgear Tracer 360 reflective vest last year – so I’m excited to try that.
Bonus tip! 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 handheld water bottle or similar that you can use while the fountains are off.
Do you have any fall or winter running questions? Leave them in the comments and I’ll answer them. It’s my favorite time to run!
Have a great weekend! I hope the weather where you are is however you like it most!
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