WINTER RUNNING ESSENTIALS
I have received lots of questions about what to wear when heading outdoors to run in the cold.
I hope this helps :) Happy Running!
Here are some cold weather essentials you'll need when heading outdoors this winter:
When dressing for the cold, I think one of the best things you can do is layer up, starting with a really great base layer. This way, you can start the run feeling warm, and easily shed a layer or two as your body warms up. I will often tie my long sleeve shirt or jacket around my waist or place it in my hydration vest (LOVE Ultimate Direction). Lots of times, I’ll run loops so I can always drop off the layer/s at home or my car as well as refuel.
Stock your wardrobe with:
Running tights or pants- I have a pair of lined and unlined running tights I got from lululemon that I love.
Short sleeve tech shirt. I love the lululemon swiftly.
Long-sleeve tech shirts (wool or poly blend) to use as a base layer (depending upon winter temperatures in your area, you may also need to invest in both a medium-weight and a heavy-weight base layer shirt.) I love my REI Co-op base layer shirt.
Running gloves or mittens. I love my Salomon golves.
Headband or hat. My favorite hats and beanies are from Headsweats! **Recieve 35% off with code: IRONYOGI35.
A windproof running jacket. I wear Black Diamond.
Running socks (tech fabric or wool blend). I love the Injinji socks and CEP compression socks!!
A guide for how to dress:
When dressing to run in cold weather, the rule of thumb is to add 10 to 20 degrees to the outside temperature to calculate your running temperature. Please keep in mind that this number is dependent on how quickly you heat up and cool down, your pace, and the distance you are running.
So if you’re going out for a short run, an easy-paced run, or you get cold easily, add 10 to 15 degrees to the outside temperature to estimate your running temperature.
If you are going for a long run, doing a hard workout, or get warm easily, add 20 degrees to the outside temp.
For example, if the thermometer says it’s 35 degrees outside, it’ll feel more 45-55 degrees when running.
You should also take the windchill factor into consideration when planning on what to wear. When winds are present, look at the “feels like” temperature to help you. For example, if the outside temp is 30 degrees, but “feels like” temp is reported to be 20 degrees because of the wind chill, you’ll want to add 10- 20 degrees to the lower temp.
When planning your run on windy, cold days, see if you can plan a route that allows you to run into the wind on your way out so you will then have the wind at your back on your way back. I always try to avoid running into the wind when I am wet and sweaty because I’ll get chilly quickly.
Here's a little guide you can use to help you determine what to wear. This is often how I dress. You may need more or less :)
60+ degrees: tank top and shorts
50–59 degrees: tank top or short sleeve tech shirt and shorts
40–49 degrees: short or long sleeve tech shirt, shorts, and compression socks.
30–39 degrees: short & long sleeve tech shirt, shorts or tights, or maybe a long sleeve tech shirt and running vest, compression socks, gloves, and headband to cover your ears.
20–29 degrees: a short & long sleeve tech shirt or long sleeve shirt and jacket, tights, gloves, and headband or hat to cover your ears.
10–19 degrees: two shirts layered, wind jacket, tights, gloves, a buff or Ultra Band, and a hat.
0–9 degrees: two shirts layered, tights, windbreaker jacket and maybe even pants, mittens, hat, and/or face mask.