Temperatures are freezing, the days are short and we are in winter. We should continue running in winter.
What should you wear for your runs? With the good resolutions, many people start to run as well in January and do not really know how what to wear. You always meet runners in short and tshirts in a freezing day, or runners with a heavy jacket in a nice sunny day.
The main question is what to wear for winter runs? This article gives advices on how to modify your sessions during the winter months. It is important to wear the correct clothes, but as well to see well the road or path. However, you should not forget that we all share the road. The most important is to ensure drivers will see us, and not at the last second. Think that motorist may have their visibility reduced too during winter!
Physiology:
We are all different. During winter, I am always the one with the more number of layers. However, in the team, there is always the runner with his singlet, even when temperatures are freezing.
The famous Wim Hof is able to climb mountains with his shorts. He holds the record for a barefoot half-marathon on ice and snow.
In the following video you can learn more about Wim Hof:
Be seen
Before looking at what to wear, ensure the material is visible by other road users. Think that the visibility can be limited for drivers. They need to see you from as far as possible.
Technical clothes are reflective; you can find fully reflective jackets. If your dark clothes are not visible enough, consider using a High visibility jacket, especially if you run on the road.
You can add lights (hand light, head light, chest light):
Define your route with pavements and city lightning if possible.
Weather forecast
Before leaving home, check the weather forecast. You can check the chance of rain or changes of weather, the wind direction and the temperature. It will help you to assess the amount of clothes to use and the best route to run.
Clothes for running in winter
During winter, temperatures can go well sub-freezing depending on where you live. With the correct clothes we can continue running in winter.
During the exercise, your temperature is going to raise, then avoid to wear too much clothes. The warm-up may take longer, but within twenty minutes, you are going to be fully warmed-up. The clothes need to be breathable to avoid that the sweat is staying on the clothes. It is important to use different layers. During very cold runs, I often use three to four layers.
In the following graphic, there is a good indication of the different layers to be used depending of the temperature.
Shoes
In very wet environment, the usual running shoes can be enough, but if you want more protections, you can invest in Gore-Tex socks or shoes. The material avoid the cold rainwater to enter and allow the skin to breathe.
In the snow or ice, it is important to have good grip with the sole. If the snow is deep enough, normal shoes are good enough. However, if it is too slippery, you can add some small chains or small spikes under your shoes.
Different solutions can attached over the shoes, or you can use cross-country shoes with spikes.
With the correct footwear, you will have no excuse and keep running in winter.
Hat / scarf
It is good to wear a hat during cold days to protect the ears and head. To protect the eyes during rainy / snowy days, a cap will be the perfect protection to protect the eyes. The cap solution however will not protect your ears from the cold.
The scarf / Buff are great garment for the winter runs. They can protect the face up to the nose during very cold days, and is flexible to protect different areas from the neck to the ears.
Lights
You want the driver to see you and as well see where you are running. If you live in the countryside or run on roads without public lighting, you may use a light. Days are short and you may run most of your sessions in the night. There is the usual headlight. They are very light with batteries and led. They can give a great vision during your runs. Other solution exist for runners, like running light for runner’s chest. This solution avoid having an extra weight on the head, and can have a second red backlight to be seen from behind.
Warm-up the muscles inside
In winter, it is even more important to perform a good warm-up inside before the run. Performing ten minutes of exercises before a run during winter allow the body to be warm before going out in the cold. When the cardiovascular system has been adequately warmed up, you can go out in the cold with lighter clothes. Only an elastic band is enough to perform the warm-up.
This initial warm-up indoor is a good way to warm-up the muscles but do not forget to start your run slow during the first ten minutes. you will enjoy running in winter.
Racing in cold environment
Training is necessary in winter, but ensure you race as well, during the winter months. For example cross-country will bring strength and a good base for the summer season.
In winter, when we race, it is important to wear only shorts and a light top, maybe gloves and a hat when it is too cold. Then the warm-up is important and may take twenty to thirty minutes. Especially, if the race is short like a Cross-Country or a five kilometers, when we need to start fast.
Cool-down
After a race or a speed session, even if it is cold and raining, ensure you run a good cool-down.
Put back extra layers of dry clothes, and run slowly for at least ten minutes. I suggest stretching back indoor at home before the shower. Do not spend too much time out discussing with your club friends in your wet running clothes.
The route
It is a good idea to modify your route to a shorter loop that you can do multiple times. Select the most appropriate route and plan a shorter way back in case you need to anticipate the end of your run. It allow as well to wear extra layers at the beginning, remove some layers during the run and put back extra layers for the cool-down.
Hydration
During a cold day, you may forget about the hydration, but with the extra clothes your sudation is increased. Ensure you bring a bottle for your speed sessions and long runs. Hydrate well after the runs too.
Conclusion
“There is no such things as bad weather, only inappropriate clothing”.
With the correct equipment, you can run even when the weather is not ideal, just ensure to stay safe during your runs. Enjoy running in winter.
