The ultimate guide to winter running gear
With temperatures dropping and the sun setting ever earlier, it's easy to feel a little down in the winter. One thing to keep your spirits high (aside from Vitamin D supplements!) is some good old-fashioned exercise. While it might be tempting to hide your running shoes away until the weather thaws, there's actually even more reason to get them out now.
Going for a run in winter can be tricky, however: you obviously want to dress warm enough for the elements (which, in the UK, include a healthy dose of wind and rain) but not so warm that you overheat once your body starts to warm up from the physical activity.
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The general rule
The general rule is that you should dress for about 10 degrees warmer than the temperature. Unless it's raining, in which case you should dress for 10 degrees cooler, since being wet will make you feel significantly colder.
Why is layering important?
Layering is key: a general rule when it comes to dressing for the cold, but especially true when you're running. Layers give you the flexibility to take a piece of clothing off once you start to sweat. Also, they're great for insulation since they trap pockets of warm air.
Something to remember
One unavoidable part of running in winter: you will be cold before and after your run, when your body is yet to warm up or once you've stopped moving and are covered in sweat. Therefore, we strongly recommend that you plan your route accordingly and make sure that you're able to get home (or to shelter) quickly.
Below, take a look at how to master your cold-weather jog with appropriate winter running gear.
Bottoms
Unless it's extremely cold, one bottom layer will do, since your legs are doing most of the work. However, if your local climate drops below freezing, you might want to double up or go for sports fleece lined leggings over your usual gym leggings.
Make sure they are a moisture-wicking material, though! Cotton should be avoided since it absorbs moisture, meaning your sweat will not dry and will be trapped next to your body, making you shiver as it cools down.
Moisture-wicking materials include:
- synthetics like polyester and nylon
- natural fabrics like merino wool and bamboo
- semi-synthetics like lyocell and micromodal
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Tops
Your tops should be divided into a base layer, mid layer and outer layer.
The first layer, closest to the body, is about moisture management, i.e. sweat control.
The middle layer is about insulation: this will do most of the work with keeping you warm.
The outer layer is about protecting you from the elements: wind and rain.
You don't always have to wear all three. If it's above 5 degrees and dry, you can probably get away with just two layers: a base and either an insulating middle layer or an outer layer, depending on the conditions. If it's above 10 and dry, just one insulating top layer will probably do.
As mentioned above, avoid cotton for base layers and opt for something moisture-wicking instead. The base layer should be form-fitting. Despite what you may think, this is actually the most efficient way to move sweat away from the skin. A loose top can actually trap moisture!
Whether you opt for long sleeve, short sleeve, midweight fabric or lightweight, is really up to you and the intensity of your runs. Of course, the general rule is the colder the weather, the more material you want to be wearing. However, you know yourself so take into account if you tend to overheat easily or if you're someone that's prone to shivering.
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Don't neglect this layer when the temperatures drop: this is what keeps you warm. The key is to go for something insulating but breathable. Think fabrics like fleece, merino wool and technical synthetic blends. This layer should be slightly looser than your base layer to allow flexibility, but not too baggy. Pieces with half zips are great, since they allow you to adjust the amount of air you let in.
Finally, the outer layer is what will protect you from the wind and rain. If you live in the UK, or elsewhere with a depressing amount of rainfall, a waterproof outer layer is an absolute must. Features like adjustable hoods might also be desirable.
Packable jackets are convenient as you'll be able to stow them away or whip them out at a moment's notice. But, pay attention to your specific needs.
For heavy rain, a hard shell jacket with a high waterproof rating is ideal as this will offer maximum protection. Bear in mind that these sorts of jackets tend to be less breathable, though, so only go for this if you really need it. If you want to be fancy, you can also go for options with features like mesh panels and underarm vents which allow for more breathability.
For moderate and mild rain, dry or windy weather, you probably want a soft shell jacket. It will offer you protection from gusts and light showers, but its comparatively lightweight nature will make you feel less constricted when running and will lower the risk of overheating.
If you really want to be sensible (and we recommend that you are!) you should opt for an outer layer with some form of reflectivity. While all black is stylish, it will make you invisible to cars and cyclists when running in the dark. And, if you run in the morning or evening during the winter time, chances are it will be dark.
Footwear
When it comes to socks, you should avoid cotton, as we keep mentioning, since it has issues drying. You don't want your feet to be damp and cold the whole run.
Good news is, you don't necessarily need a new pair of running trainers if you're a casual runner. However, if you plan to be running in all conditions – rain, snow, ice – then investing in a pair with good grip soles will be essential if you don't want to hurt yourself on slippy pavements. Trail running shoes are also something you might want to think about to keep your feet dry and warm if you're planning to run off-road.
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Accessories
We say accessories, but they're not really optional if you want to stay warm in freezing temperatures. As you've probably heard your parents say a thousand times, you lose a lot of heat from your hands and head. Therefore, gloves and a hat or headband are not things you should skimp out on. If your running jacket doesn't have a high neck (or even if it does!) you might also want to invest in a snood. It's up to you what you feel most comfortable in, but don't neglect your extremities!
While this guide will be helpful, not everything works for everyone. Some people might feel comfortable with more layers, while others may get hot easily. So, one thing to help give you some peace of mind would be a small running backpack. Small and light enough to not be obtrusive on your run, but you'll be glad it's there if you want to take off your jacket. (Plus, you'll want somewhere to store your water bottle, and your electronics if it rains!)
Happy running! Remember: stay safe, stay warm, stay visible. And enjoy the endorphin rush you'll get from the exercise!
