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Writer's pictureStephanie Ashby

Running in Winter - What Shall I Wear?


Runners on a frosty winter morning

Running in Winter


It's nearly winter, the weather’s getting colder, and you need to wear more clothes when you run, right? Wrong! Here are five popular misconceptions about running in winter and our tips on what you can do for safe, enjoyable running all through the winter season.


  1. You Need To Wear More Clothes When You Run in Winter


If you pile on too many layers or wear thick clothes when you run in the cold, you’ll feel uncomfortable, sweat too much, and you won’t be able to run to the best of your ability.


So what should you wear when you run in Winter?


You’ll need a long sleeve, moisture-wicking base layer. If your budget allows, choose good quality activewear, or a top made with merino wool or from synthetic fabric.


Don’t wear cotton because it will absorb your sweat and make you feel colder.


You can then add another second layer on top of your long-sleeve top. And, if you think the weather is going to be windy and/wet, you can then add a windproof/waterproof running jacket.


As for your legs; shorts or leggings? It's up to you. Unless there is snow or a hard frost, you're likely to be warm enough to run in shorts all year round if you want to. And good trainers are essential whenever you run and whatever distance to protect and support your feet, legs, and ankles.


Tip: Your second layer could be a t-shirt, gilet, or a light coat, fleece, or jacket that you can tie around your waist when you warm up.


  1. You’ll Overheat if You Wear Thermals


Not necessarily. Choose winter running gear made with merino wool and you’ll be choosing garments that help retain warmth and regulate your temperature. Merino wool is lightweight, comfortable, antibacterial, breathable, and dries quickly, wicking away moisture from the skin. It's also soft and durable.


Further, if you choose good quality thermal or winter running gear, you’ll be pleasantly surprised to find that it helps keep you a comfortable temperature and doesn't make you feel too warm.


  1. You Must Wear Gloves and a Hat to Keep Your Head Warm


Lots of people don’t like wearing a hat because they feel too hot when they run. If you feel uncomfortable running in a hat, you could instead wear a headband or buff that covers your ears.

As for gloves, yes, these really are a must. When you exercise, your body directs your blood to your larger muscles to power you along. As a result, your extremities get cold.


So you do need gloves, thicker socks, and a hat or something to keep your ears warm. You can get running mittens if you prefer mittens to gloves and running gloves that are touch –screen friendly if that’s important to you.


  1. It’s Dangerous To Run in Winter


You do need to remember that drivers and other road users are less likely to see you in dim light, and that’s dangerous. At the very least, if you run in the early morning or evening, wear a fully charged running light or head torch and run towards oncoming traffic.


Further, do anything you can to be visible.


  • Buy and wear a reflective vest.

  • You can also get high-visibility reflective straps, belts, and bracelets.

  • Wear bright clothes or activewear with reflective strips.

  • Don’t take any risks on the roads and run with someone else or a group if you can.


Finally, don’t run when there is ice on the ground because you risk a fall or injury.


  1. It’s Bad For Your Health to Run When It’s Freezing Cold


If you have a health condition that means your doctor advises you not to run in certain conditions, then of course you should listen to them and stay home. Otherwise, when you run in really low temperatures, you just need to wear an extra layer, and be sensible, visible, and mindful of your surroundings.


Tips:


  • You quickly warm up when you run but your temperature drops as soon as you finish. If you keep a spare set of clothes in your car, if you get sweaty or wet, you can change immediately and you’ll feel less cold when your body temperature falls.


  • When it’s cold out there, you could wear extra layers and run from your car in loops. As you get warmer, you can peel off layers and drop them back at your car. Also, you’re close to your car in case you want to cut your run short and get home.


Remember: If you run in winter, you enjoy the benefits in summer.


Sign up for a run with us this winter.

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