Winter running can have a wide range of effects on people. For some it might mean actually having to wear a shirt on those chilly 65 degree mornings. For others it might mean growing a glorious beard to protect against the snow and wind (at least that’s what I tell myself). I get a lot of questions about winter running, but one of the main ones is, how do I dress for this stuff? To me that’s a loaded question because there’s a lot of variables going into it. In November if it’s 32 degrees I’ll be wearing tights because it’s so cold! If it’s 32 in January? Shoot, I’m breaking out the half tights and debating wearing a shirt (ok, I’ll put a shirt on), but will probably be wearing half tights on a day that warm in January!
In all seriousness, how we need to dress depends on our exposure to the elements. For instance, today was 11 degrees with a pretty brisk wind. However, despite it being that cold, it was actually the warmest it’s been in a while. I actually felt a little over dressed! On the flip side, today it snowed in Florida! The folks who live there probably thought it was the end of the world today. They probably couldn’t put enough layers on. In fact, I would bet there were people dressed with more clothes on in Florida today, than the Hanson’s Brooks team had on our wind chill advisory morning here in Michigan. Given all that, I still think there are a few truths that we can all use, regardless if winter is a few days a year for you, or if you feel like you’re in the arctic circle with no sun for six months.
The wind is worse than the cold.
If you can block the wind, I feel like you can take away a lot of the discomfort in cold weather running. These days there are a lot of wind resistant shirts and lightweight jackets that don’t add a lot of weight, but block out that bone chilling cold. Also, consider something for the legs, or at least the most sensitive region below the waist… Seriously. Find good briefs/undies to run in, especially ones with a wind panel in front.
Focus on extremities like the head/face, hands, and feet.
Your head loses most of your heat and your face takes a beating in the wind. Offering up protection to your noggin is crucial for those cold and windy days. When I run, my hands are always the first to feel the effects. For others it is there feet. Investing in really good gloves and mittens is a must if you want to brave the elements for any length of time. Even a good glove with a mitten shell will work wonders for blocking the wind and keeping the body heat in around the fingers. As for the feet, you need to be careful. As some teammates found out, you can’t just put a bunch of socks on and shove your foot in your shoe. They did this for a few days, but found their shoes were now too tight and hurt! Get some good light wool running socks.
Dress in layers.
I recommend your base layer be pretty form fitting. This pulls your sweat away from the body right away and can be dissipated better through the second (or third) layer. The second layer should be fairly loose to allow your body heat to be trapped and be a natural insulator. If wearing a third layer, then this should be your wind breaking layer. For the legs, you will probably be wearing tights. If you find your legs still getting cold, then go ahead and put a wind pant on over the top. They are lightweight, will trap body heat towards legs, but still allow sweat to evaporate. Plus, you’ll get that ever important wind block.
Dress like it’s warmer.
The rule of thumb is dress like it’s 20 degrees warmer than it is. Now, I understand that if it’s 5 degrees F, then does it really matter if I’m dressed for 25? Well, no, it’s still cold! But if it’s 20 degrees out and you dress like it’s 40 degrees, that’s a big difference. So, take it relative to what the air temp is. The colder is, the less this will matter, but can really make a difference when you are in that grey area. You might be a little chilly the first mile, but your body heat (see above) will take care of you.
Is it the shoes?
Going back to the socks and feet a little bit. Shoe companies have all developed a couple shoes that are great for winter running. For instance, every winter I get a pair of Brooks Adrenaline ASR (All Season Running). These babies have a more aggressive tread and a water resistant upper. Having these definitely allow me to keep the needed socks minimal with a much better fit. Shoes like these are something to consider if you are dealing with months of treacherous running!
Now, I don’t think anything I just wrote was earth flattening for anyone, but a necessary discussion. I think the real question is “How should I dress for different days?” Like anything, we have to look at what we are trying to accomplish for the day. In essence, the faster you are trying to run, the more we have to think about it.
On a nasty day, an easy run really does become a matter of putting the time in. These are the days I am going to have the most time to let my mind focus on being cold, so I want to be as comfortable as possible. I’m willing to overdress on these days!
During the winter, or if it falls on a nasty day for you, the long run is an extended easy day. However, many of us want to run a little faster on the easy days. We also are talking about putting A LOT more time on our feet. While I want to be comfortable, I don’t want to be overheated. I try to keep my regular shoes, unless it’s just completely snow covered. I focus mostly on keeping my feet and hands warm. I will wear a fairly heavy tight with the appropriate, er protection. And then I will usually wear the standard base layer and a warmer jacket or a middle weight shirt and a very lightweight windbreaker.
The faster stuff…
Marathon or faster work does require a delicate balance of how much I’m willing to be uncomfortable, but avoid hypothermia. Up top, I’m less worried about it. I can get by with the base layer, and the thicker warm layer. The tights is where things can get tricky. The thicker the tight, the less range of motion (or the less I feel I can get a full stride). I tend to dress down a level of warmth. When you are running fast, you’ll notice it less.
Given that, there are a couple points I’d like to make with the clothing and workouts. You may have heard the saying that one pound of fat equals losing two seconds per mile. Now, what that really means is that for every pound of weight that is not involved in the propulsion of your body forward, you lose two seconds per mile. So, think about that when you are dressed in your extra layers and even more when the sweat that left your body is now frozen to your outer layer. It’s there and it slows you down. So, when you are working hard to run slow, keep this in mind and focus on effort over pace.
The second point is more about when you are done running. When you are running hard, you’ll notice the cold less. You’ll really be feeling that difference between what the actual temp is and how warm you feel. Now, once you stop, you are a lot more susceptible to getting the bone rattling chill. While I know many of you go straight through your warm up to workout to cool down. If you have the opportunity, I say warm up like you are doing an easy run. Then, adjust your layers accordingly for the workout. Finally, if you can, take off your wet top layers, replace with warm, dry layers, and then do a cool down. If not, then I urge you to get warm and dry clothes on as soon as you possibly can.
With that, you can see how I approach winter running in dress and with specific days. I hope you find soe use of this as it guides you through the tough winter running we endure. Feel free to keep the discussion rolling!
Here’s some other good reads on dressing for winter runnning
LATE ADD ON:
Of course, I had this written last night and ready to be published this morning when @sweatscience publishes something to Outside Magazine. Here is another great read on winter running and wear you want to keep your body warmth levels.