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Winter Running 101

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:

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


-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 (

Some of my Favorite Winter Running Gear:




When it’s seriously COLD:

When it’s too chilly for shorts:

Quarter Zip Top:

Long Sleeve Base Layer:

Glovittens (Glove/Mittens!):

Compression Socks:

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