Winter running essentials
Welcome to WINTER RUNNING 101!
Running in the winter doesn't have to be miserable, you just have to be prepared!
General Guidelines:
*you want to be warm without sweating so much you get a chill
*rule of thumb is to dress as if it is 20 degrees warmer (remember to factor in windchill)
*you should be slightly cool when you start
*always want to keep your core warm
*assume you always wear a hat, sunglasses, and gloves/mittens (mittens will always be warmer than gloves)
What To Wear Resource:
https://www.runnersworld.com/what-to-wear
30 degrees: 2 tops, 1 bottom
Ex: t-shirt base layer under a ¼ zip long sleeve, or a long-sleeve base layer and a vest
Ex: tights (or shorts, for polar bears)
20 to 10 degrees: 2 tops, 2 bottoms
Ex. base layer and a jacket
Ex. tights with shorts on top, or windproof tights/fleece-lined tights
10 to 0 degrees: 2-3 tops, 2 bottoms
Ex. wool base layer and a winter running jacket (windproof/fleece-lined/breathable), if you don’t have a winter running jacket, add a t-shirt under the base layer, or a vest over the jacket
Ex. windproof tights/fleece lined tights, or tights with windproof pants on top
0 to Minus 20 degrees: 3 tops, 2 bottoms PLUS mittens OVER gloves, buff for neck/mouth
Ex. wool base layer, a winter running jacket (windproof/fleece-lined/breathable) and a vest
Ex. windproof tights/fleece lined tights, or tights with windproof pants on top
Minus 20 degrees: 3 tops, 3 bottoms PLUS mittens OVER gloves, buff for neck/mouth
OR stay inside!!!!!
Also I LOVE trail shoes for winter running! They have great traction, and are more weather proof then road shoes!
ALWAYS WARM UP before you get started running!
-Just sitting in a warm car doesn’t count ;)
-Jumping jacks, high knees, butt kicks, and run your first mile slower than usual to ease into it
-Also prepare to run slower than in warmer temps
-Be cautious of injuries – it’s easier to pull/strain muscles/tendons in colder weather
-Pack a change of clothes so you don’t get a chill post-run
Safety:
-Don’t forget sunscreen even in winter J
-Don’t forget to hydrate like you would in warmer temps
-If running in the dark – pick reflective clothing, wear a reflective vest, headlamp, or other light
-Wear a ROAD ID bracelet just in case (www.roadid.com)
Some of my Favorite Winter Running Gear:
Shoes:
Jacket:
Nike Essential Filled Running Jacket
Tights:
When it’s seriously COLD:
Athleta Polartec® Sculptek Tight
When it’s cold: Athleta Sleet High Traverse Tight
When it’s too chilly for shorts:
Quarter Zip Top:
SmartWool Women's Merino 250 Base Layer 1/4 Zip
Long Sleeve Base Layer:
SmartWool Women's Merino 250 Base Layer Crew
Glovittens (Glove/Mittens!):
Sports Bra: Lululemon Invigorate Bra
Compression Socks:
CEP Women's Progressive+ Outdoor Merino Compression Socks
