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°C, shorts can still be part of your winter running kit. Between 5°C and 10°C, you can also wear shorts if you warm up properly and keep your runs short or intense.
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.
If you don’t like the look of tights on their own, you can wear trail shorts and tights together. This adds a layer, improves comfort and means you don’t have to run with bare legs.
Your upper body is most exposed to the cold, so use the three-layer system. The first, breathable layer is usually a technical base layer. The second, insulating layer can be a fleece or lightweight insulated jacket. Finally, your running jacket should be windproof or waterproof to serve as the protective outer 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 wind or wet weather, choose windproof and waterproof styles. In extreme cold, you could combine glove liners with insulated gloves.
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.
