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    Home » Tidbits » Run Like a Girl

    Running in Cold Weather: My Tips & Tricks

    Published: Jan 5, 2013 · Modified: May 2, 2022 by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 25 Comments

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    If you saw the photo I posted on Instagram and Facebook (scroll down to see it), it's likely that you're asking yourself, "Why would I want to take cold weather running advice from this crazy lady?" Okay, I kind of see your point. But hear me out. If I'm able to continue my runs when the thermostat drops to 7 degrees F, it stands to reason that I've figured out a thing or two about keeping myself warm.

    Either that or my brain is partially frozen, which is eliminating any ability to think rationally. For the purposes of this post, let's pretend that's not the case.

    Typically I don't venture out in temperatures less than 12-15 degrees F. But the other day I had an "I'm going to go crazy if I don't run today" kind of feeling, so I layered up and headed out, despite the ominous thermostat reading.

    Here's what happened. It's like "Lady Gaga meets marathon madness".

    Running5

    Am I suggesting you run until every body hair freezes? Nope. However, I am suggesting that you can probably do a whole lot more than you think you can.

    Start to acclimate yourself by starting with shorter runs or walks in the cold weather. And, most importantly, dress the part of a cold weather runner. Below is a list of items to consider when preparing for chilly temperatures. Everyone's body is a little different, so play around with different layers to find what's right for you.

    The specific items listed below are just examples of cold weather running gear. Shop around a little and read reviews to find what's going to work the best for you.

    (Click here to read my other running posts.)

    Safety

    On dark winter mornings, visibility is an issue. I have seen runners wearing dark colors and not a stitch of reflective gear. In my opinion, they are asking for trouble. Make yourself visible so that motorists and cyclists can see you in plenty of time.

    Headlamps

    Not only will headlamps help to light your way, but they are an effective way to make yourself visible.

    The headlamp has a strap around the head, as well as one over top.
    1721056-p-MULTIVIEW
    Black Diamond Sprinter Headlamp

    Or try this one with just a single strap (that's the type I use):
    Petzl TIKKA Headlamp

    Reflective Gear

    A reflective vest is a "must have" running item, in my opinion. I even wear my vest when the sun is shining brightly. If it makes it easier for motorists to see me, I'm wearing it!

    This is the vest I use:
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    Amphipod Xinglet Vest

    Or try this full coverage vest:
    Amphipod Full Visibility Reflective Vest

    Head

    Beanie

    (Side note: In Canada, we call this a toque - pronounced "took". Just a little Canadian trivia to throw out to your running buddies.)

    You've likely heard that you lose 40% of your heat from your head. Not only that, but your ears will freeze to the tip of your earlobes if you don't cover them up. Fleece or wool should do the trick.

    Here are a couple of options:
    zc1165_90
    Asics Thermopolis® LT Beanie

    Reflective Beanie with Ponytail Hole (!)

    Neck gaiter:

    One of the first things to get chilly is my chin. Pull on a neck gaiter so that you can pull it up over your chin. Also, if you find that breathing the cold air hurts your throat or lungs, a neck gaiter will warm up the air as you breathe it in.

    SC953-104-1-p
    Neck gaiter by SmartWool

    Balaclava

    Or you could go for the full head balaclava, which easily fits underneath your beanie (toque!).

    9305_021
    Pearl Izumi Barrier Balaclava

    Hands

    Gloves

    My legs, arms, head and tummy may be toasty, but my fingertips will be frigid little icicles. Good gloves are a must for the cold weather.

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    Nike Women's Thermal Tech Running Gloves or the men's version.

    Liners

    In really cold weather, you might find that you need an extra layer for your fingers. Slip these liners underneath your regular gloves for added warmth.

    smw-11552_001_500x500
    Smartwool liner gloves

    Mittens

    If you really have troubles keeping your fingers warm, wrap them up in a pair of mittens.

    Sugoi Run Mittens

    Top

    Base Layer

    This is one of the most important pieces of clothing that you'll wear, so choose wisely. Ditch the old cotton shirts because they will just make you colder. As you sweat, you'll get a chill if the sweat stays close to your skin. Wear a base layer that wicks moisture away from your skin. Look for names such as DryFit or CoolMax for good wicking fabrics.

    Here's one option:
    Nike-Dri-FIT-Knit-Long-Sleeve-Womens-Running-Shirt-520294_660_A

    Or you may prefer something that zips up to your neck:
    Nike-Element-Half-Zip-Womens-Running-Top-481320_012_A

    Here's an option for men:
    Nike-Wool-Half-Zip-Mens-Running-Top-502897_010_A

    Middle Layer

    Depending on the warmth of the base layer and the temperature outside, I may or may not wear an insulating middle layer. This layer will capture a pocket of air that will warm up as you run, keeping you comfortably warm.

    Here's an option for men:
    18628b7a-1bc7-4069-a112-3e52de5c0cb4
    REI Powerflyte Half-Zip Top

    And for women: Cloudveil Polartec Run Don't Walk ½ Zip Top

    Outer Layer

    On wet or windy days, pull on a third layer to help keep the water from soaking through your clothes. Consider choosing something with a zipper so that you can zip or unzip to regulate your temperature.

    An option for women:
    38010-31155-T
    Asics Women's Storm Shelter Running Jacket

    And for men:

    Pants

    Your legs don't need as many layers as your upper body. Your legs will be moving quickly (right?), so they will stay warmer than your torso and arms. A good pair of running tights or pants will do the trick.

    For women:
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    Tighter: Brooks' Women's Utopia Thermal Tight

    Tights for women:
    Nike Women's Cold Weather Running Pants

    Tights for men:
    Sugoi-201213-Mens-MidZero-Run-Tight-40311U
    Sugoi MidZero Run Tights

    Socks

    When it comes to the rules for running clothes, socks are no exception. Throw out the cotton and buy some socks that will wick away the moisture. Not only will this keep your feet warmer, but it will also help you to avoid blisters, which can form when moisture clings to your feet.

    Drymax-Socks-Cold-Weather-Run-Crew-2-Pairs-Grey

    Shoes

    You should be able to wear your regular running shoes. If you are determined to run on very snowy and icy roads, consider strapping on some grippers.

    run-bottom-middle
    Yaktrax Running Grippers

    If you have any tried and true running gear, please share it in the comments section. We can never have enough options, right?

    Now layer up, and get out to do your thing!

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      Reader Interactions

      Comments

      1. Julie

        October 01, 2014 at 7:36 pm

        I live in Minnesota and run outside all year. I have multiple pictures of myself with the frosty eyelashes and hair! 🙂 This is the best post I have seen on cold weather running clothes/layers. I agree fully with all of what you say. I would add though that I love merino wool for a base layer. It is not itchy, it breaths, and it doesn't hold onto smells the same way synthetics seem to.

        Reply
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        June 10, 2014 at 3:58 pm

        When using this product regularly, most users also notice new growth in areas that were previously thinning.
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      5. Dawn

        September 16, 2013 at 12:04 am

        Moved up to Barrow at the end of winter, and am looking for tips as we start to head back that way. Thanks for your blog!

        Reply
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