In winter, running takes on another dimension. As temperatures drop, runners need different equipment while maintaining good freedom of movement. And while legs generate heat, running in shorts in winter is not always recommended. Here is what you need to know.
Key takeaways:
- Cold increases fatigue, reduces performance and puts greater strain on the body.
- Shorts are not recommended in winter unless temperatures are mild.
- For winter running, it is advisable to wear thermal tights or pair them with shorts.
- A beanie, gloves and merino wool socks help protect the extremities from the cold.
The risks of running in shorts in winter
Cold has a significant impact on the human body, especially the legs. Indeed, the body must use more energy to maintain a stable internal temperature.
The additional energy expenditure affects a runner’s health. You may experience increased fatigue and mental exhaustion. Some of your energy is used to regulate your temperature, and the feeling of cold affects your mindset.
You may also experience reduced muscle performance and additional cardiovascular stress. Your heart works harder and your muscles contract involuntarily to maintain warmth. To avoid drawing on your energy reserves, it is therefore recommended to cover your legs.
The temperature limit for running in shorts
Several factors affect your ability to run in shorts in winter: the outside temperature, wind-amplified wind chill, your personal tolerance and the intensity of your effort.
When the temperature is above 10 degrees, shorts can remain part of your winter running outfit. Between 5 and 10 degrees, wearing shorts is also possible provided you are properly warmed up and go for short or intense runs.
Running in shorts in winter is less advisable between 0 and 5 degrees. Your legs are more exposed to the risk of getting cold, especially if you go for a long or low-intensity run. Finally, it is advisable to wear leggings or thermal tights below 0 degrees.
The ideal equipment for winter running
Thermal leggings or tights are ideal for dressing in winter. Made from technical fabrics, they provide both thermal insulation and good breathability. In sub-zero temperatures, choose lined models.
For those who do not like the look of tights, it is possible to combine trail shorts and tights. This adds an extra layer while improving comfort and avoiding running with bare legs.
The upper body is the area most exposed to the cold. You can therefore use the three-layer system. The breathable first layer is generally a base layer. The insulating second layer can be a fleece or lightweight down jacket. Finally, your running jacket should be windproof or waterproof to be worn as a protective third layer.
The importance of covering your extremities
Heat loss occurs mainly through the head, hands and feet. Without protection, you risk developing chilblains or even hypothermia. To protect your head, choose a thermal beanie or a headband. In very cold weather, a balaclava or neck warmer helps cover the face.
Trail and running gloves are ideal for protecting your hands. In windy or damp conditions, choose windproof and waterproof models. If temperatures are extreme, a combination of liner gloves and insulating gloves is an option.
Finally, your feet are in direct contact with the cold ground. To protect them, we recommend merino wool socks and avoiding cotton ones, which retain moisture.
As you can see, running in shorts in winter is not really recommended. Unless temperatures are mild, it is better to wear leggings or thermal trousers while also protecting the rest of your body from the cold.
