Due to its simplicity and its lack of necessary equipment, running is a highly flexible sport that can adapt to almost any environment and season, including the cold of winter. Though many runners may choose to take their routine indoors for the duration of winter, or choose a different sport until spring arrives, running outdoors is a realistic, invigorating possibility throughout winter with the right gear and clothing.
Dressing In Layers For Winter Exercise
Much as running in rainy weather requires layers, so does running in the cold. According to running coach Mindy Solkin (“Running in the Cold,” Marathon Guide Online, 2008), layers for cold weather jogs can be divided into three levels. The first, base layer should be lightweight, fit snugly to the body, and absorb perspiration to keep skin dry. Light clothing that includes wicking material, such as CoolMax, works perfectly for the innermost layer. The second layer should be a warming material that keeps the body insulated, but is still breathable in some way. The third layer, according to Solkin, should be a protective layer from wind and snow, and will ideally be both water-resistant and breathable as well. Apparel such as windbreakers and water-resistant jackets work well as a third layer.
These layers can be modified a bit, depending on how cold it is outside. Sports medicine specialist Michael Pribut advises on his website (“Running in the Cold,” April 4, 2007) that runners can get by with one layer in temperatures between 40 and 60 degrees, but that two layers should be worn if the weather dips into near-freezing or sub-freezing temperatures. Pribut recommends that three layers definitely be worn in any temperature below 24 degrees.
Protecting The Extremities During Cold-Weather Exercise
In addition to wearing layers, it is important that runners remember to also protect their extremities during outdoor exercise in the winter, as these are the places that lose heat first. Pribut reminds runners that it is essential to wear a hat and gloves when temperatures dip below the freezing level, in order to prevent frostbite and general discomfort during exercise. Solkin suggests mittens as well, since they may keep fingers warmer in remaining side by side. Feet and toes can also lose heat quickly, which increases the importance of thick socks during winter runs. Some runners may wish to purchase an additional pair of shoes for the winter, at a half-size larger than usual, in order to accommodate thicker socks.
Running outdoors in the winter is both refreshing and invigorating, once the body makes the initial adjustment to the cold weather. With proper layers and protective accessories to shield their extremities, runners can easily maintain their outdoor running routine on even the coldest of winter days.
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