winter running

You don’t have to be a Fair Weather Runner

Almost midway into January it is safe to say winter has returned.  With this past weeks arctic front hitting most of the USA many cities have set record lows.  Although it may feel like an ice box outside this does not mean our future races and fitness goals are to be cancelled due to inclement weather.  No, they will come just the same and therefore to reach our goals and succeed in our races we must train throughout the winter months.  This may seem like a daunting task, but I assure you by heeding this advice you can shed your fair weather runner skin and be a true runner.

To begin let’s start with some facts.  In order to function, a person’s core body temperature needs to stay at 98.6 degrees Fahrenheit.  Lucky for us the human body is pretty good at maintaining this temperature thanks to our friend homeostasis.  However, cold winter days do make it hard for our bodies to maintain, thus posing the threat of hypothermia if our core temperature drops to 94 degrees.  Now that we know what we do not want to happen let’s talk about what we can do to prevent it.

To stay warm we have to dress warm, but even more so than that we have to dress smart.  One can’t simply put on unplanned layer after layer just to hide from the cold as this may lead to an unwanted result such as overheating.  Instead your layers need to be planned as well as understood if one is to make it on a winter long run.

            First off, it is important realize that cotton should not be worn while running.  But, it’s the fabric of our lives right??  Sure maybe, but not of our running lives.  Now that we have given up on cotton let me explain why this breakup is important.  Cotton, though it may be soft it does not wick away moisture very well, in actuality it does the opposite and absorbs sweat.  This absorption of sweat is especially bad in the winter because it means we are running in wet clothes in the cold making it much harder for our body to maintain its core temperature.    Another negative to this is running in wet clothes in the cold may lead to chafing and irritating of the skin (ie. bloody or raw nipples).

Base Layer

To properly dress for the winter one should start by making sure they are wearing either a merino wool or polyester/nylon/licra blend because these materials are designed to wick away sweat.  Next, one should understand winter running wear is broken down into three layers.  The first layer or the base layer is the first defense against the cold.  This layer is tight to the skin allowing it to trap heat close to the body.  This layer is also moisture wicking to keep you dry (and therefore warm). 

The second layer worn in the winter is the mid layer.  The function of this layer is to add more warmth when a base layer alone is not enough.  The mid layer is a bit thicker than the base layer and not as snug.  A pull over or fitted fleece would be considered mid layers.  Again this layer should also be made of materials that wick away moisture.

Mid Layer

The final layer worn is often called the outer layer or the shell.  This layer is meant to block wind and precipitation.  Wind chill plays a major factor in how cold it actually is making this layer important on those painfully cold days.  This layer is often lighter and the material will make a sound when you rub your fingers across it.  Keep in mind that some mid layers have shells built into them making it both a second and third layer.

Pants or tights are another article of clothing vital to cold weather running.  These garments should be fleece lined to be considered cold weather appropriate.  If they are not then they are more appropriate for the fall or early spring.  Of the two, tights will be warmer because they keep heat close to the body.  Some pants/tights may have a wind and water resistant shell built in to them making them even warmer.  Furthermore, the tights or pants need to be made of moisture wicking materials. 

Outer Layer (Shell)

Finally, because much of our body heat is lost through our extremities it is important that one has a good pair of socks and gloves as well as a hat.  Smart wool is a great choice for any of these items, especially socks because they add warmth to often poorly insulated running shows.  As for gloves, these too may have a built in shell for the extra cold days.  They also come as mittens, five finger gloves or lobster claws.  The mittens or lobster claws will be warmer than a regular glove because they allow more of the fingers to touch, which will generate more heat.

Okay runners, hopefully this information has given you the confidence to take on the cold and train smart all winter, so when spring comes you are ready to PR.  But before you go, let’s discuss a few more factors that can affect how you dress.  First, because you will heat up while running, dress as if it is 20 degrees warmer than it actually is.  Using layers with zippers that can be pulled down can be useful in regulating heat also.  Second, figure out whether you run hot or cold.  In other words do you heat up quick on runs or do you stay cold?  Someone who runs cold may need more layers at 30 degrees than a person that runs hot.

Coach Hammond

MA Sports and Performance Psychology

Assistant Coach Stevens Institute of Technology