Running in winter means protecting yourself from the cold: nothing kills motivation faster than the feeling of cold air on sweaty skin. It can sap your performance just as quickly. Here are a few tips for running without getting cold — and without losing the pleasure and desire to get out there and train.
Running without getting cold: the 3-layer system
The first principle to know for dressing properly when exercising in cold weather is the three-layer system. This applies primarily to the upper body, though it's not impossible — even if less practical for running — to apply it to the lower body too. The second key principle is choosing the right fabrics. Traditional materials like cotton are completely unsuitable, especially for sport: they trap sweat, get soaked quickly and chill your body. Modern technical fabrics, by contrast, are breathable, wick away perspiration and create a thermal barrier against the cold around your body.
The breathable base layer should be worn directly against the skin: it must wick away sweat and keep your body dry. For this, opt for thermal base layers that stay perfectly dry, feel soft and comfortable to wear, and are a close, body-hugging fit. These base layers are breathable and moisture-wicking, and their close fit also makes them easy to wear while running, giving you full freedom of movement.
The second layer must be insulating: it retains the heat naturally produced by your body close to your skin. As an insulating layer against the cold, this could be T-shirts and tops specially designed for running, as well as warm zipped jackets and zipped sweatshirts designed to keep out the cold.
The third layer is a protective layer: it must shield you from the elements — wind, rain or snow. This layer will primarily be a jacket with a zip so you can open or close it depending on how you feel, whether too cold or too warm. Go for waterproof and breathable jackets.
For more information, check out all our tips on choosing your winter running outfit.
Protect your extremities to run without getting cold
Extremities (forehead, back of the neck, ears, hands, feet) are major sources of heat loss — accounting for around 70% of total losses, with 30% from the head alone. Neglect to protect them and you'll feel the cold even in the warmest clothing. So don't forget, during your winter running sessions, to cover your extremities.
First and foremost, cover your head properly: don't hesitate to wear a beanie or even a headband and ear muffs if it's very cold. You can also wrap a scarf or neck gaiter around your neck and throat for extra protection. For your hands, it's essential to wear gloves that offer good protection: cold hands are very painful, extremely uncomfortable, and can significantly limit your ability to run for long.
You also need to protect your lower body, even though it's constantly moving and therefore naturally warms up. Think about the vulnerability of ligaments and tendons, which is increased by the cold. Cold weather limits their flexibility and can raise the risk of sprains. It is therefore essential to wear a warm thermal base layer such as long undershorts or full-length tights to protect yourself from the cold and keep your ligaments warm.
Don't hesitate to use warming cream either. Massage it into your knees and ankles before heading out. There are also full-length trail trousers and running trousers perfectly suited to protecting you from the elements and low temperatures, worn over your thermal base layer.
Don't head out on an empty stomach
Cold temperatures increase energy expenditure and can burn up to 30% more fat. That's actually good news for anyone looking to slim down: the cold boosts your calorie burn.
To avoid low blood sugar, don't head out on an empty stomach. Exercising on an empty stomach is not recommended in cold weather. Eat at least 2 hours before your session so digestion is complete by the time you set off.
If you're heading out for a run first thing in the morning, have at least a light, easy-to-digest snack with some sugar: orange juice, fruit paste, dried fruit, kiwi, a biscuit, coffee. A hot drink is recommended — it helps warm your body up to better face the cold. Avoid tea, however, as it is diuretic, particularly in cold weather.
Warm up indoors before heading out
The warm-up aims to prepare the body for effort: warming up muscles, tendons and joint synovial fluid, opening the small blood capillaries that oxygenate the muscles, and priming the heart for exertion.
Warming up is important at any temperature, but even more so in the cold. In low temperatures, muscles and tendons are more vulnerable, joints are stiff, and the heart is unable to handle sudden intense effort. You need to set off already warmed up to avoid injury. For running, calves and hamstrings need particular attention, but warming up the rest of the body is equally important for starting in good condition and not feeling cold at the outset.
Warm up indoors, in the warmth, so you're not putting extra strain on your body just to combat the cold. Do a few lower-body movements: star jumps, lunges, high knees, heel flicks. You can also skip rope or use a piece of cardio equipment such as a stationary bike, spinning bike, rowing machine or elliptical cross-trainer. A 5-minute warm-up is the bare minimum. The colder it is outside, the longer you should warm up.
