Winter is here, and so are sub-zero temperatures! Getting out for a run takes motivation, but that is not all. To make your running and trail outings more comfortable, we have put together some advice on what to wear for winter running. No more excuses: cold, snow and rain need not stop your next run!
#1 Preparing for a winter run: know how you handle the cold
Planning your run matters even more than it does in good weather. Whether you are heading out for a long weekend run or a training session, check the weather conditions where you will be running: temperature, wind, rain or snow. Do not get caught out.
The next part of your preparation is to consider the run itself, particularly its intensity and duration. On a short, intense training run, you are unlikely to feel cold. On a long endurance run, however, you may have less intense stretches that leave you more exposed to the cold. Bear this in mind when choosing what to wear for winter running.
Finally, know how sensitive you are to the cold. Some people can run in shorts at -10°C; others need several layers to stay warm!
#2 Trousers, shorts or tights: which are best for winter running?
Some people can run in shorts in winter even when it’s cold, partly because the legs aren’t the most sensitive part of the body. On a moderate- to high-intensity run, your leg muscles can also generate plenty of heat.
This option is better suited to those who don’t feel the cold as much. For your winter running kit, we’d recommend tights or trousers instead. In particular, opt for softshell bottoms. The fabric blocks the wind, provides warmth and protects against rain and snow with its water-repellent membrane. You’ll stay warm without feeling the effects of cold wind, even in windy conditions.
#3 What to wear for winter running: the three-layer system for your upper body
As with hiking, the three-layer system is the most comprehensive way to protect yourself from the cold.
The base layer
Often overlooked when running in winter, the first layer is one of the most important. Worn directly against your skin, it helps regulate your temperature. It should retain your body heat while wicking away moisture quickly.
As well as keeping you comfortable, staying dry in cold weather is key to enjoying your winter runs!
A t-shirt or a long-sleeved thermal base layer is the obvious choice. But you can also pair a short-sleeved t-shirt with arm sleeves. This gives you more flexibility to adapt to the weather on the day.
The second layer
This second layer provides warmth. Choose a trail jacket that suits the outside temperature and how sensitive you are to the cold.
Opt for fleece fabric with stretch to give you full freedom of movement, so nothing gets in your way as you run. Cimalp’s winter running jackets work as a close-fitting second layer. For longer runs, look for a jacket that is both lightweight and packable so you can stow it in your rucksack when your effort intensifies or the temperature rises.
The Outer Layer
These jackets are called ‘hardshell’ jackets. The name literally means ‘hard shell’: this outer shell provides complete protection from the elements. Fully windproof, waterproof, water-repellent and breathable, the jacket helps keep you protected and insulated.
As with the second layer, look for a lightweight, packable jacket that fits easily into your rucksack. The advantage of the three-layer system for winter running is that you can adapt it ! You will not always need all three layers to stay comfortable. If it is raining but mild, the first and outer layers may be enough. If it is sunny and cold, a thermal base layer and a fleece jacket will do.
#4 Protecting your extremities
Your extremities are particularly sensitive to the cold. Do not neglect them unless you want to cut your run short.
For your hands, lightweight fleece running gloves are ideal. If it’s quite windy, look for gloves with a waterproof, windproof membrane. You can also add waterproof overmitts.
For your head, a thermal headband or a warm, stretchy beanie is useful. It will help spare you painful earlobes!
#5 Winter running: slippery ground and reduced visibility
Winter running can mean encountering ice or snow. A good pair of running shoes with mini crampons is worth considering. They give you better grip on slippery surfaces. When you reach icy patches, shorten your stride for more confidence and to reduce the risk of falling.
Visibility is much poorer in winter. If you set off for an afternoon run, night may start to fall while you are out. You need to see obstacles and the ground ahead clearly. A head torch helps you do that without getting in the way of your run. It also makes you easier to see if you run on or near roads. Look for reflective details when choosing your winter running kit, too.
Cold weather and a lack of thirst do not mean you can skip drinking. In winter, breathing cold air speeds up dehydration and reduces your sense of thirst. As you would in warm weather, take a bottle of water and drink small sips during your run. If cold water is unpleasant to drink in the cold, try tea kept warm in an insulated flask instead.
You’re ready for your next run. The cold is no longer an excuse to stay on the sofa! You now have what you need to make the most of your winter races and training sessions.
