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.
Glamour’s guide to a winter run
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.
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.