How to Dress for Running in the Freezing Cold

Happy winter!!

I will be honest. I am not a fan of the cold. I can handle running when it’s 20 degrees, but when it gets into the single digits or below zero, it’s not fun!! I don’t want to do anything when it’s that cold, besides curl up with a snuggie and a warm cup of tea or cocoa and enjoy a book. So running when it’s this cold isn’t always easy for me to do.

You know me, I love running, but when it’s below freezing outside, it’s hard to be motivated to run. You risk injury when it’s that cold and you can risk frostbite. With that being said, dressing properly eliminates these risks and the cold.

As much as I hate being cold, I don’t hate it enough to stop running when temps are below zero or in the single digits. In fact, I am that crazy person running and sometimes one of the few “crazy” runners.

I have learned to layer properly. You’ve heard it time and time again, you can always take layers off when you’re running, but you can’t add. When temperatures drop below 20 I take a few extra steps (and pieces of clothing) to stay warm. Typically the only thing frozen on my body is my hands when temps are in the single digits, but with hand warmers that is easily fixed. A good rule of thumb: Heat in, moisture out.

Here are my tips for running warm during the winter season:

1. Layers – This seems obvious, but you would be surprised on how many get it wrong. I used to do it wrong all the time. You need a base layer that is moisture wicking. (cotton doesn’t cut it) Nothing’s worse than dried cold sweat when it’s 9 degrees with a -15 windchill. It can actually be worse wearing too many layers, making you colder. Start with a base layer and follow with a lighter long sleeve (made for spring runs) and/or a light jacket. I love my Brooks Nightlife Jacket. I throw it on over my layers, one because it acts as a wind breaker and 2, because it’s reflective (daylight hours are few). It’s lightweight as well. If you have a thicker base layer, all you need is a lighter jacket over top. The goal is heat in, moisture out. Key words here: moisture wicking!!
2. Running Tights – There are tights for all different temps. I wear the thicker tights when it’s in the single digits. My legs rarely get cold. Again I like Brooks Utopia (thicker thermal tight, I have these) and Brooks Infiniti tights. Oiselle and Saucony (I have these) have some great tights as well, with fleece lining that traps the heat but are moisture wicking..
3. Socks – I have been known to double up on socks. My feet have poor circulation, so they get cold easy. I usually wear a thicker sock and then a thin sock over top. I have never had problems with blisters in the winter, even with doubling up on socks. A thick sock with a thin sock does wonders. I will do compression socks and then add another sock over top of those. That’s the perfect mix. It adds another layer to the calves as well.
4. Gloves – When your hands and feet get cold, you get cold. So if you can keep hands warm you’ll find the rest of your body stays warm. On runs any longer than 10 miles I take hand warmers. I only use them when temps drop below 20. I have poor circulation in my hands, so it’s a must for me. I layer gloves as well. Even with temps around 30. I wear a thinner glove under my thick Brooks gloves, which have a removable layer, (I don’t have these exact pair, mine is a double mitten). I am telling you warm hands makes for a more enjoyable run. Hands and feet are prone to get frostbite, so it’s important you keep them covered and warm.
5. Hats – Anything below 40 degrees requires a headband in my opinion. Anything below 20 degrees requires a running beanie. Most running apparel companies make both headbands and beanies. I like the beanie because it covers the entire head, which is great when it’s snowing.
6. Neck warmers – These are great when it’s windy and sub zero. You can pull it up over your neck and chin to protect against the elements. If you don’t have a top layer that zips up to cover the neck I suggested wearing one of these. You can always pull it down if it get’s hot. 
7. YakTracks or winter running shoes – When the snow is falling and falling and falling, you may need to invest in some yaktracks or running shoes with studs. I have a pair of winter running shoes made by Salomon. They are pricey (they were a gift), but they are amazing. They have studs on the bottoms for traction, which helps with running in the snow or when it’s icy in spots (great for trail running this time of year and spring when there’s still icy spots). Yaktracks can offer some traction as well. They help to grip the snow so you don’t slide around.

Not only does layering keep you warm and reduce your risk of injury and frostbite, but it also protects your skin from the harsh elements. Stay tuned to learn more about protecting the skin during the winter months.

I hope you feel ambitious to go out and run now that you know how to dress appropriately. Don’t let the cold temperatures keep you from enjoying the sport you love so much!! Dress appropriately and you can enjoy your runs. Sometimes it’s fun running on fresh snow. I did this morning and loved the soft crunch sound beneath my feet. And you might end up with eyelashes like these…..

which will probably be trending soon. 😉

Until next time #runwarm!!

What are your winter running tips?