Take Your Body Into Consideration
There are areas with higher heat transfer on the body. This is a natural phenomenon during running: the body turns on the function of thermoregulation, simply – it cools down.
The forehead, neck just below the occiput (back of the head), armpits, solar plexus and lumbosacral spine sweat most of all when running. The hands, bends of the elbows, knees, groin and feet also have increased heat dissipation, but do not emit as much sweat while running. Naturally there are exceptions to this but the above are as a general rule.
The main task of winter running clothes is not only to keep you warm, but also to keep you from getting wet from sweat and thereby prevent hypothermia.
Specialized clothing takes into account the peculiarities of thermoregulation during running. Running garments are made from breathable materials with ventilation inserts in the heat-dissipating areas. It can be thinner and more breathable fabric in some areas, zips under the armpits or an open collar.
Follow The Principle Of Layering
You can put on a down jacket designed for -40 ° Cover a T-shirt, but you won’t be able to run in it for a long time: you will overheat and get wet. Firstly, this is discomfort, and secondly, a wet body quickly cools down – as soon as you stop, you will instantly freeze.
In cold weather, it is better to dress in layers: 3-4 layers of technological equipment will provide comfort even during long training sessions and competitions.
- The first layer is thermal underwear. It removes moisture and excess heat from the body
- The second layer is insulating; it can include products made of fleece or Polartec. This layer retains heat, helping not to freeze, but continues to wick moisture even further away from the body
- The third layer is protective. Usually it is a windbreaker or a membrane jacket that protects from wind, rain, snow. She, too, should breathe well and not retain moisture. The good breathability of the top layer allows the middle and bottom to dry quickly
- The fourth layer is an additional insulation for particularly severe frosts. It can be a thin down jacket or another fleece jacket, depending on the degree outside and individual frostiness. The main thing is that this layer must also breathe and remove moisture well
Running Accessories – How To Prepare For Cold Weather
In winter, running accessories are just as important as clothing. Running gloves, a hat, and a bandanna are a must for jogging in cold weather. At extremely low temperatures, wind and snowstorms, the face will be protected by a balaclava with a built-in windproof mask, or separately such a mask made of a windproof material.
Running gloves are something that I am quite passionate about because I have fairly poor blood circulation in my hands. So, wearing running gloves makes it much easier for me to run in the cold. My article linked above goes through what you need to need to consider when getting your own running gloves.
Sports glasses are often indispensable. They are relevant both in bright sun and in a blizzard or in a strong wind – you just need to change the lenses to light or transparent. This is especially true for those who run in the mountains.
When running on new snow, “flashlights” are very useful – snow gaiters worn over a running shoe. They are indispensable on winter trails.
Owners of sneakers without spikes and the ability to screw them in will appreciate the running “crampons” – ultra-light devices that prevent slipping on ice.
During long winter workouts, it is important to have a running belt, vest or backpack, where you can put a supply of food, warm socks and a thermos with hot tea. My American partner still mocks me for warm tea but I’m a solid believer in warm tea when it’s cold. Americans can keep their iced tea thank you very much! I’ll take my iced tea with a shot of vodka.
If you’re like me and like your teas with a little extra kick, make sure to check out one of my other blogs on cocktails. Just make sure never to run and drink. Trust me, never a good idea.
Different Environments Require Different Running Attire
Clothes that are warm at plus five will not warm at -30 ° C. Perfect for summer running on asphalt, this smooth tread shoe will glide on snow and even more ice.
For each temperature indicator there is an optimal set of clothes that will allow you to enjoy running without compromising the result.
Running Gear – What To Wear For Autumn
This time of the year is one of the most comfortable for training and competition. Not hot, not cold, you won’t sweat much and you won’t over-cool. I tend to set the trend for fitness in the colder months during the early weeks of autumn.
Running T-shirt
There is a huge variety of quality running jerseys for every taste, color and wallet. When choosing a T-shirt, make sure that the heat dissipation areas are well ventilated. As a rule, this requirement is met in the top segment and competition jerseys. I personally prefer looser running shirts over the tighter ones.
Naturally there are different needs between men and women in terms of what is needed for running shirts and I have dedicated articles linked above for your convenience.
Many runners have a distinction in their wardrobe – one set of gear for training, another for competition. If you prefer to run in the same gear, make sure that they are suitable for both. Often training gear is more durable and heavy than competitive gear.
I wouldn’t recommend running in cotton T-shirts at any time of the year – they quickly absorb moisture and dry very slowly. This increases the risk of getting sick from hypothermia, and in general, running in wet clothes is not a great feeling. A great way to get rashes and blisters.
Running Shorts
Running shorts can be as minimalistic as for marathons, or longer and more relaxed. They can have extra compression, which is more common in trail running clothes, extra pockets and ventilation, which ultimately turns them into more functional clothing than just joggers.
When choosing shorts, you should pay attention to the quality of the synthetic material, ventilation, weight. Internal seams and mesh should not chafe, and the cut should not hinder movement. While trying on, move, squat – the movements should be as free as possible.
The special running shorts have no zippers and buttons, they are replaced by an elastic band in the belt, which should fit the body tightly, without falling off or squeezing.
Again running shorts will be different for men and women. I personally have found that my native Irish GAA shorts are great to run in. They are usually soft to wear and plenty of space down below that you don’t have to worry about slippage or bruising.
Running cap
A running cap will protect you from light rain, and in a heavy downpour it will help out – water will not flood your face and eyes.
This can be indispensable for long-term intensive training in any weather – it is more comfortable to run with a cap, visor or buff, sweat from the forehead will not get into the eyes.
Running Gear – What To Wear Between Autumn and Winter
Between all seasons (with the exception of the tropics) there is a transition period between them. Between autumn and winter, you need to track the changes in the weather to adapt to your changing environment.
With a drop in temperature of just 5 degrees, little changes. But it’s definitely time to change the shorts to tights, and you need a warmer T-shirt.
Running tights
For sunny, calm weather, tights ¾ are suitable. This length protects the hips and knees from hypothermia and maintains a normal temperature in the muscles. In most mountain ultramarathons, organizers include tights, not shorts, in the list of mandatory equipment.
Professional models can have local compression, which ensures efficient muscle work by reducing their vibration and quick recovery due to increased blood flow.
At the same time, zonal warming of places especially prone to hypothermia can be provided in tights. Simpler models also have quality technological solutions in stock, so there is always plenty to choose from.
Long sleeve running top
In windy conditions, a long-sleeved jogging jersey may be useful. Loose models can be worn over running jerseys. Such a T-shirt should “breathe” well, complementing the first layer.
Its difference is most often only in the presence of sleeves. Sometimes jogging shirts with sleeves add pockets and a zip to the chest.
Thermal underwear can be considered as an alternative to running two layers. It can also be tight or compressible.
Running jacket
When it rains, a membrane jacket or windbreaker with DWR impregnation is relevant. Water-repellent treatment will withstand light rain and is more suitable for training around the house.
When choosing a membrane jacket for winter, you need to pay attention to the breathability – many membranes of the old generation do not work well for moisture removal at negative temperatures.
Not every membrane jacket is suitable for running. Their assortment is very different in terms of membrane characteristics (water resistance / vapor permeability), weight, cut and functionality.
In running jackets, the membrane focuses more on vapor permeability than rain protection and provides better ventilation. Such jackets weigh less than, for example, for tourism (membrane running jacket weighs from 100 g), and are much more compact when packaged.
Running Gear – What To Wear In The Winter
Running leggings or tights
For running in freezing temperatures, it’s time to wear long running leggings or tights ¾ with compression gaiters (it’s already cold without gaiters). If it’s raining or sleet, you can opt for windproof waterproof pants with ventilation.
Open legs in the cold require more energy to heat the muscles for their normal function. And if on short stretches it may seem like a trifle, then at distances of 15 km and more everything changes. Constantly working muscles expend a huge amount of energy, converting energy output into heat.
Up to a certain point, excess heat must be removed without obstruction. But when the temperature drops below zero, this heat becomes small. To prevent the muscles from freezing, the body will automatically request more energy, but we still have to run and run!
It should be borne in mind that most mountain trails are conducted in climatic conditions where temperatures often range from -5 ° C to + 5 ° C (especially early in the morning, in the evening and on the mountain tops), and if you want to run such a run one day, leggings or tights ¾ + leg warmers will be on the must-have list.
Winter tights are different: insulated with microfleece or from a thinner material, compression and not.
T-shirt and vest or jacket
In temperatures below freezing, it is recommended to wear a long sleeve T-shirt. It can be insulated or not. In windy weather, wear a windproof vest or lightweight windbreaker over the T-shirt. In dry weather and light frost, a windbreaker is enough, a membrane jacket is not required.
Windbreakers are available with or without a hood, with or without water-repellent impregnation. The weight of good lightweight windbreakers ranges from 70 to 200 grams from different manufacturers.
A high-quality windbreaker for running is necessarily equipped with ventilation in the armpit area, as well as comfortable tightening of the hood and “skirt” of the jacket. Be sure to have at least one zip pocket, some models can be folded into it.
Remember that a windbreaker, even with impregnation, is not designed to protect against rain, but at 0 … -5 ° C it will not work. But it is quite capable of protecting from wet snow, but not for a long time and in the end it will be damp.
At temperatures below -5 ° C, clothing should completely cover the body. This means – long tights or windproof pants on the legs, at the top at least 2 layers of clothing – a long-sleeved T-shirt and a windproof or warm fleece jacket.
A fleece jacket does not provide wind protection, but it warms better than a windproof jacket. In very windy weather, they can be combined, in cold and calm weather, enough thermal underwear and fleece.
Fleece jackets come in different weights – the denser the material, the warmer and heavier the jacket. Fleece clothing is found mainly in collections for mountaineering, hiking and skiing.
Running Accessories
In winter, you can’t do without running gloves and a Buff hat or bandana.
Gloves made of thin breathable material are suitable for temperatures down to -10 ° C. If your hands are very cold, you should choose fleece gloves or Polartec Power Stretch with a WindStopper membrane – it will protect you from the cold wind. Suitable running gloves can also be found from hiking, mountaineering and skiing apparel manufacturers such as Marmot, The North Face, Arcteryx.
Bottom – What to wear
In severe frost, tight-fitting winter tights should be on your feet. Many people add jogging shorts over the top for insulation, and this is very smart, especially in windy conditions.
Top – What to wear
There should be at least 2 layers on top. The first one is warm thermal underwear, on top of it is an insulating layer of fleece or a light insulated jacket. They are also called “down sweaters”, although the inside does not have to be down, there may be synthetic insulation, for example, Polartec Alfa.
These jackets are lightweight and breathable. You can find them both in running collections and in clothing for mountaineering, mountain tourism or cross-country skiing.
Alternatively, you can consider a softshell jacket as a second layer – this is a hybrid of wind protection with an insulated layer. The inside of these jackets is warm fleece, and the outside is excellent wind protection. Softshell jackets are breathable, so they are suitable for active loads.
Accessories
In severe frost, consider carefully the selection of accessories. Be sure to wear a headgear, gloves with wind protection and insulation. Warm sports socks are recommended. Running socks in winter should be at least as high as mid-soleus or higher to mid-calf.
Many athletes immediately buy knee-high compression socks, insulating the entire lower leg. It is important that the feet receive good ventilation at the same time and do not freeze.
Running Gear – Running At -20 °С
I feel like I need to stress here that this sort of training needs to be taken very seriously. If you do not prepare properly for this sort of training, you will be putting yourself in a very dangerous position. Not only do you run the risk of hypothermia, injury but also death.
As a coach I would always advise against this sort of training but I know that there are some out there that will do this regardless so I will provide as much information as I can to keep you safe as I can.
Top – What to wear
I recommend to add an extra first layer – another thermal T-shirt. On it is an insulating layer of fleece or thick thermal underwear, upstairs – a down jacket or a jacket with synthetic insulation. If it’s windy, add a windproof jacket or stay at home (but we know which one you choose, you mad thing).
At temperatures below -20 ° C, you can wear up to 4 layers of clothing for your workout. In your wardrobe you can have a long-sleeved thermal T-shirt + insulation layer such as fleece or SoftShell + membrane jacket or ultra-light down jacket.
Bottom – What to wear
Tights should be worn only for winter, with the prefix Warm in the name. It is strongly recommended to wear thermal pants under the tights. Although for many this is already relevant even at -10 ° C.
In temperatures below -20 ° C, many runners wear windproof trousers or winter trousers with the Warm mark over their tights. Some people prefer the combination: pants + compression shorts + leg warmers. Whether to put on the second layer on your feet is, again, your personal choice.
One thing I saw in Ireland when people were not used to massive snow drifts was to wear socks or plastic bags over their shoes. Don’t do that. Not only does it not offer any extra protection but it actually makes it harder to grip the frozen ground.
Accessories
A hat, windproof insulated gloves or mittens, thermal socks are required. It is recommended to wear a Buff bandana around your neck. An alternative to a bandana and a hat can be a balaclava with windproof properties, which is especially relevant at temperatures below -20 ° C.
Balaclavas are available with or without built-in windproof masks. Masks are also sold separately. Good masks should not obstruct breathing and have perforations and slits in the mouth and nose. Balaclavas have different densities based on the temperature range of use.
For example, in severe frost, a thin balaclava can be worn under a hat, and a thick one can be worn without a hat. The combination of accessories is a matter of individual preference.
The main task of each accessory is to prevent heat loss through the zones of increased heat transfer and hypothermia of the body!