Cold Weather Running

jetabear10

So I did my first cold weather run the other night and I'm not sure if I enjoyed it....brrrr. (It was only -1 deg. C)

I started out nice and toasty then got cold when I went outside...was melting from being too hot about halfway through the run and then just about froze to death when I stopped....run was about 5K in total.

I had on:

Fleece pants on bottom and regular socks in shoes
Long sleeve cotton undershirt, fleece hoodie, thick down-filled vest
Forehead/ear warmer headband

Any tips or suggestions for staying warm and still being able to have the mobility to run? It can get to be about minus 20 deg. C here.

Thanks MFP peeps!

RGv2

Fleece and Cotton would be a place to start. They don't breathe at all.

Light layers that breathe and easy to shed if you need to.

It can get -20F where I live. Some like running in the cold some don't...personally I don't.

jdim1093

http://www.active.com/running/Articles/4-Cold-Weather-Running-Tips-for-Beginners.htm

http://running.about.com/od/safetyweather/tp/coldweathersafety.htm

http://www.shape.com/fitness/cardio/5-reasons-running-cold-weather-good-you

ewhsweets

Good for you!!!! Keep up the running. The key is layers...you can always take some off! Healthy body temperature for running in any weather is 70 degress. Keep that in mind. Also people tend NOT to hydrate well when it's cold out.

jetabear10

Thanks peeps! VERY much appreciated and I'll check out the supplied links!

HypersonicFitNess

From Runners World Magazine:

50 degrees F and up:
Bottoms: consider longer cut short than you'd wear in summer or capris
Tops: long sleeve technical shirt or short sleeve shirt w/ arm warmers + thin vest
Add: light weight baseball cap style hat

35-50 degrees F
Bottoms: capris or 3/4 length tights or long tights or pants
Tops: layer 2 long sleeve shirts or wear one long sleeve with a breathable wind or water proof jacket, a thicker vest or thin mid layer
Add: wicking beanine and thin gloves

20-35 degrees F
Bottoms: brushed tights or pants; consider a pair of wool underwear. wear socks high enough to cover any exposed skin
Tops: Double up on long sleeve shirts, or wear a long sleeve shirt with a thin mid layer and thin jacket or heavier version of either
Add: beanie hat, thicker gloves and sunglasses to protect your eyes from chilly wind gusts (consider clear lenses on cloudy days)

0-20 degrees F
Bottoms: brushed, insulated tights or pants made of wind and water blocking fabrics
Tops: long sleeve shirt tucked into your bottoms and/or a midlayer that zips up to protect your neck, plus an insulated jacked. Long socks
Add: a scarf or "gaiter" around your neck that you can pull over your chin and mouth. A warm beanie that covers you ears. Thick gloves that fit snugly. Sunglasses

Below 0 degrees F
Stay inside..hit the treadmill!

mnmomto4

thanks for this post. I was wondering the same thing. Running my first 8K on thanksgiving in minnesota. I think I might need to do so shopping

KyleneSusan

I used to run in the cross country team when I was in college in Minnesota. We used to joke that as long as you had warm socks and a warm hat, you could practically run naked! :embarassed: One of the guys used to run in shorts and a t-shirt, with warm socks and a hat.

I wouldn't recommend doing that, but good socks and a hat are a great place to start. Gloves, too, since it always seemed to me that my extremities got the coldest since all the blood was focused on being in my torso. You'll want to have the layer closest to your body one that doesn't hold the sweat close to your skin, so find a "wicking" t-shirt as your bottom-most layer. The sweat is what's going to get you really cold. You're goal will probably be to dress so you're a little cold as you get started and cold when you're finished, but comfortable when you're running. Before and after your run, you can throw on warmer clothes, but you won't want to be too hot while out there. So, basically, what everybody else is saying about the layers. Layers are good.

The cold air on my lungs were what used to bother me the most, so I had a head cover that went over my mouth (not a scarf because I didn't want to be breathing in fibers, but something else) and that helped me a lot. I used to love running in the middle of winter -- it's so quiet and beautiful with the snow. But it takes a little bit of getting used to -- the top of my thighs were always freezing when I got home, but hopping into a hot shower afterward was heavenly.

It's been a long time since I've been running in the cold, though (I moved to Georgia and South Carolina about 6 years ago), so it'll be interesting to see what other people say.

Good luck!

meghannrenee

I'm with the others on losing the cotton and fleece - go with something made for running/fitness. The fabrics they use tend to pull the sweat away from your skin so that you don't start to freeze as soon as you stop! Other than that - a hat (same rules as the clothes - no cotton) and some good socks and gloves.

nnoifeld

Thanks! I appreciate this too, because I will begin training for my first half marathon in a few weeks. Previously I have done most of my runs inside on the treadmill at the gym, but will be branching out, getting in the cold! omg!

LishieFruit89

bump =]

CarsonRuns

From Runners World Magazine:

50 degrees F and up:
Bottoms: consider longer cut short than you'd wear in summer or capris
Tops: long sleeve technical shirt or short sleeve shirt w/ arm warmers + thin vest
Add: light weight baseball cap style hat

35-50 degrees F
Bottoms: capris or 3/4 length tights or long tights or pants
Tops: layer 2 long sleeve shirts or wear one long sleeve with a breathable wind or water proof jacket, a thicker vest or thin mid layer
Add: wicking beanine and thin gloves

20-35 degrees F
Bottoms: brushed tights or pants; consider a pair of wool underwear. wear socks high enough to cover any exposed skin
Tops: Double up on long sleeve shirts, or wear a long sleeve shirt with a thin mid layer and thin jacket or heavier version of either
Add: beanie hat, thicker gloves and sunglasses to protect your eyes from chilly wind gusts (consider clear lenses on cloudy days)

0-20 degrees F
Bottoms: brushed, insulated tights or pants made of wind and water blocking fabrics
Tops: long sleeve shirt tucked into your bottoms and/or a midlayer that zips up to protect your neck, plus an insulated jacked. Long socks
Add: a scarf or "gaiter" around your neck that you can pull over your chin and mouth. A warm beanie that covers you ears. Thick gloves that fit snugly. Sunglasses

Below 0 degrees F
Stay inside..hit the treadmill!

If I wore that much clothing at those temperatures, I would melt into a puddle.

You are an experiment of one. Try different combinations to see what works for you. I find that if I keep my head and hands warm, then I'm good to go. Shorts down into the 20s.

RGv2

thanks for this post. I was wondering the same thing. Running my first 8K on thanksgiving in minnesota. I think I might need to do so shopping

It'll probably still be in the mid 30's if not 40 here. Not really that cold IMHO.

itsmyvwbeetle

I run in cold weather running clothes. I have Nike therma-fit leggings and a Hind cold gear long sleeve shirt. I also have an ear warmer and gloves. I think I will probably have to add a neck warmer for my longer runs but as of now I am pretty toasty during the run. I also hear Under Armour has nice gear for cold weather running too but I dont have any of my own yet.

AmyRhubarb

Ditch the cotton in favor of a wicking fabric that pulls moisture away from your skin and dries quickly. Gloves, a hat or earwarmer/headband are things that can be removed if you get too warm, and put back on if you get chilly during cool down. Half-zip tops are great for being able to unzip as you get warm as well. The only fleece I've ever worn for a cold run was a light fleece vest - of course I live in California, so we don't get the super cold temps some of you do, but I did have some near-freezing morning runs last season!

nonstopper

When I run in the cold, my throat gets dry and hurts a bit and I think I caught a soar throat last night from it. I think I might use a scarf or something.... idk, i just dont want to look ridiculous

scottb81

You were wearing too much. This caused you to sweat a lot during the run which madee you very cold when you stopped.

Wear less. You are supposed to be cold at the start and relatively comfortable while running.

Don't wear cotton next to the skin. It holds the water and makes you really cold when you stop.

hummus40

i run in shorts until it gets a WINDY 32 or less...my tops are layered for easy removal...i keep eye wear on so that my eyes don't water...basically it all ends up coming off...these are for RUNS that are longer than the 30 minutes

i like the arm bands b/c i can take them off easier while i am running

BrianSharpe

Yup, you were way overdressed.

This morning when I went out it was about -6°C here in Ottawa. I wore a tech tee under my running shell, a pair of tights and gloves. I was chilly to start with but once I was warmed up I was very comfortable. Because the tech tee wicks away perspiration I wasn't chilly when I stopped to do my post-run stretches.

The trick to really cold weather running is to dress in light layers and you should be a bit chilly at the start of your run. (Cotton is not your friend, especially in winter)

If you dress properly running outside all year 'round can be very enjoyable.

ejwme

I've heard a rule of thumb that you should dress for 20 degrees (F) warmer than it is outside (if you were just standing around). So if it's 30F outside, you'd dress for 50F. Just standing around in 50F weather I'd need long pants (but not super thick), a tshirt (but not cotton), and a thin long sleeved top. I like to start with a hat, but my ears get cold because I don't have much hair.

I have a lot of trouble with wind - a windy day at 30F and I'll make it a thick long sleeved top, thicker pants, and put a wind breaker on, and wear gloves or mittens. But I loathe being cold (and I loathe the wind). When it's below 20 and windy, I start wearing some of my heavier duty socks, long undies, and my biking jacket (I bought a bicycle police jacket from an online supply store - everything but the "POLICE" lettering, including cop vents, cop pockets, cop elastic, and cop zip off sleeves, cop removable liner - best purchase ever).

Destanie_Robyn

I like to run when it is a little chilly out.. but when its too cold the cold air hurts my throat and lungs so I run on treadmill when it gets too cold. but if you like running in the cold I would recommend layers that you can peel when you need to and put back on when you stop - I usually take some kind of zip up running jacket that I tie around my waist when I get too hot.

jetabear10

Wow...you guys are fantastic...what a vast array of input that I intend to put to good use!

Thanks again everyone....HAPPY RUNNING!

mnmomto4

thanks. I looked up the weather today. It is suposed to be 42 so not so bad. Looking forward to this accomplishment.

daylily2005

I bought these for this winter--it won't get below 20 degrees much (and if it does I will probably be a popsicle and won't run): http://www.target.com/p/c9-by-champion-women-s-cold-weather-running-tight-black/-/A-14153054

I love them. they keep me warm in colder weather but they also breathe enough to wear in the 40s (fahrenheit). I also wear a short sleeve tech shirt and a moisture wicking pullover (it's tech gear, from kohls...not super expensive). i just bought a headband (asics) so I'm excited for my ears to be warm!

jeffrodgers1

For starters, I run year round... I've run 5 Km, 10Km and Half Marathons in -30 C and a few full marathons at plus 30 C (around 100F). I don't care what the weather is, its meant to be enjoyed and adds to the challenge of a run. That being said, I am also a sometime coach at the Running Room and enjoy helping others succeed. Needless to say I know a fair bit about running and dressing for the weather. Let me start by saying that you always want to dress as though its 5-10 degrees warmer outside than it is. The body heats up as you run. That heat will arrive quickly and you need to accomodate it in the way you dress.

Wear the appropriate clothing for the task at hand... you wouldn't get married in a speedo, or go to a funeral in gym shorts, why is running any different. Dress for success with these pointers;

COTTON IS ROTTEN! Doesn't matter what the season, ditch the cotton in favor of lightweight technical fabrics including dryfit or Coolmax. Cotton holds moisture and also becomes mildly abrasive when wet. This leads to chafing and blisters at friction points. The fact that you are soaking wet also makes it harder to regulate your temperature... plus it just feels gross.

UNDERWEAR LAYER-> For the ladies this means a properly fitted sports bra and appropriate underwear. I know many women who have a little larger endowment than others... investing in a good quality sports bra like the Shock Absorber will help you feel more comfortable and willing to come back and run more often. For the guys, wear wind briefs that wick moisture and keep your personal bits in place.

BASE LAYER-> This is the layer that contacts the largest organ in the human body... the skin. Go with a moisture wicking technical fabric which draws the sweat away from your skin and aids evaporation. Look for labels like Cool Max or Dry Fit. Seasonally appropriate, you'd want shorts in the summer and pants in the winter. In extreme winter, I alternate between a lined pant or wind resistant running tights... Yes, Real Men DO wear tights! A proper base layer is essential to reduce the chance of frostbite in the cold weather.

MID LAYER ->Next layer should be a breathable but warm fabric. I prefer a synthetic polar fleece or a technical running jacket with a full length zipper (temperature regulation is only a zipper away). There are many great options out there. Choose for comfort. As a rule of thumb, This is a layer I usually only apply to the upper body. The muscles in your legs generate a fair amount of heat while running that they probably won't get cold anyways.

OUTER LAYER ->I follow it up with a wind resistant\water repellant outer shell with zipper arms (hmm... zipper... temperature??? ). This reduces wind chill and keeps you dry from external factors (rain, snow).

SOCKS -> Dryfit dual layer socks. My feet don't normally get cold while running... like your mother probably told you as a kid... stomp your feet to keep them warm. You'll be doing this a few thousand times a mile.

GLOVES -> I have some adaptable ones that I wear when its really cold. They convert from mittens to gloves. Unless its -20 or less, I don't bother as my hands get hot when I run. Plus my hands are free to make snowballs to wing at other runners in my group.

HAT -> You lose a great deal of heat thru your head...cover it up! A proper head covering may reduce some of that nasty sweat from dripping into your eyes.

SHOES -> Choices, choices...I don't vary my shoes by season. Some people do. I'd recommend a properly fitted shoe by someone who knows what they are doing (not the pimply faced kid at W**Mart) I know some people will move into a trail shoe in the winter as the ground gets a little bumpier. Keep in mind that shoes break down over time... I find in the winter they break down faster. Shoes should be replaced every 500 miles or so.

TRACTION -> As the ice hits the ground, you may want to look at a few options like Yak Tracks etc. Another option I use is a couple of rows of short hex head screws screwed into my old shoes. Instant traction for a cheap price.

Hope that helps! Winter running can be an enjoyable experience if you dress for it and are prepared for the challenges. Good Luck!

KellyAlyssa84

Cold weather (not exercise) is such a trigger for my asthma. So, I am jealous you can go for a run during the colder months.

Wow, I really added nothing valuable to this.

Haha.

jeffrodgers1

PS -> I find lots of inexpensive Technical clothing on sale cheap at Value Village, or the Salvation Army Thrift stores. You can quite often find shirts\pants that people received for running a 5K or what-have-you that didn't fit or wrong color etc...

Cheap way to shop for gently used Athletic gear.

Good luck

alexroet

great info! I'm just starting to walk/jog/run a little, and am regretting that I started in November, because I know I'm going to want to quit when it's cold... But hopefully if i can dress appropriately, I can keep motivated! I've always HATED running, so this is a big step for me, to actually do it voluntarily.

miracole

I second what jeffrodgers1 said, that's some solid advice!

Layers are key when winter running. I'm an outdoor runner year round as well and in Ottawa that means you prep for the COLD. My next half marathon is the Hypothermic Half in January. Delightful!

I use the general rule of thumb that once I'm running I'm going to be 15 degrees (celsius) warmer than I feel when I start out. Better to start cold and then warm up as you go.

The wicking base layer is a must, and because you're wearing more clothing I highly recommend investing in body glide. No one likes to chafe!

running hat and gloves are necessaries for me, I hate when my hands get cold. I generally wear a top layer that has pockets so if my hands get too hot I can take off my gloves and toss them in my pockets. One of my best running mates did some major damage to her hands by not wearing proper gloves, she now has to run with the chemical heaters in her mittens so she doesn't risk frost bite.

Great place to get a good winter jacket is the Running Room's resolution run. Good jackets (I run it every year so I have a good selection lol) and the race is only $50 which is less than the cost of buying the jacket itself, PLUS you get the fun of running on NYE so you can have less guilt over the night's excesses!

CINDYRN33

I am trying to figure out what to wear for socks when I cycle my feet are so cold. cant go anything too thick or shoes dont fit. Any suggestions on a brand of socks that work well but are not too thick???

AmyMalley77

thanks for this post. I was wondering the same thing. Running my first 8K on thanksgiving in minnesota. I think I might need to do so shopping

I am running my first 8K in Minnesota that day too. :-)

Just FYI, Target has some nice, thin, fleece lined leggings in their workout apparel section. I think they are about $27. I love mine. I've worn them on nights or mornings when it's been around 25-30 degrees, and they are warm but not TOO warm. Perfect for that weather.