In winter, running takes on a whole new dimension. As temperatures drop, runners need to gear up differently while maintaining good freedom of movement. And while legs generate heat, running in shorts in winter isn't necessarily recommended. Here's what you need to know.
Key takeaways:
- The cold increases fatigue, reduces performance and places greater demands on the body.
- Shorts in winter are inadvisable unless temperatures are mild.
- When running in winter, it is advisable to wear thermal tights or combine 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
The cold has a significant impact on the human body — particularly the legs. In fact, the body must mobilise more energy in order to maintain a stable internal temperature.
The additional energy expenditure has consequences for the runner's health. You risk experiencing increased fatigue and mental exhaustion. Part of your energy will be used to regulate your body temperature, and the sensation of cold takes a toll on your mindset.
You may also notice a drop in muscular performance and additional cardiovascular stress. Your heart is indeed working harder and your muscles will involuntarily contract to maintain heat. To avoid depleting your energy reserves, it is therefore recommended to cover your legs.
The temperature limit for running in shorts
Several factors influence your ability to run in shorts in winter: outside temperature, the wind chill effect, your personal tolerance and the intensity of your effort.
When the temperature is above 10 degrees, shorts can still be part of your winter running outfit. Between 5 and 10 degrees, shorts are also an option provided you are well warmed up and keeping your sessions short or high-intensity.
Running in shorts in winter is less advisable between 0 and 5 degrees. Indeed, the legs are more exposed to the risk of getting cold, especially on long or low-intensity runs. Finally, it is recommended to wear leggings or thermal tights below 0 degrees.
The ideal kit for running in winter
Thermal leggings or tights are ideal for dressing in winter. Made from technical fabrics, they offer both thermal insulation and good breathability. In sub-zero temperatures, you can opt for lined models.
For those who dislike the look of tights, it's possible to combine trail shorts and tights. This adds an extra layer while improving comfort and avoiding bare legs.
The upper body is the most exposed part to the cold. You can therefore adopt the three-layer system. The first breathable layer is generally a technical base layer. The second insulating layer can be a fleece or lightweight down jacket. Finally, your running jacket should be windproof or waterproof to serve as the third protective layer.
The importance of covering your extremities
Heat loss occurs mainly through the head, hands and feet. Without protection, you risk frostbite or even hypothermia. To protect your head, you can opt for a thermal beanie or a headband. In extreme cold, a balaclava or neck warmer will cover your face.
Trail and running gloves are perfect for protecting your hands. In windy or wet conditions, you can opt for windproof and waterproof models. In extreme temperatures, the combo of liner gloves and insulating gloves is worth considering.
Finally, your feet are in direct contact with the cold ground. To protect them, we recommend wearing merino wool socks and avoiding cotton ones, which retain moisture.
As you'll have gathered, running in shorts in winter isn't really recommended. Unless you're lucky enough to have mild temperatures, it's better to go with thermal leggings or trousers, while also protecting the rest of your body from the cold.
