Having worked in a running store in the past, what to wear running in all weather conditions has to be one of the most common questions I used to get. Especially here in Canada where the winters get very cold!
How to Dress For Cold Weather:
What do I wear for winter/cold weather? This has defiantly got to be one of the most asked questions I get when it comes to running apparel. Let’s start off at the feet, always the most important thing when it comes to running- obviously. Winter and cold conditions are almost always accompanied by one of a runner’s worst enemy- ice and snow! So finding a good pair of shoes for these conditions is a high priority. Trail shoes are a good all around choice for a number of reasons. The aggressive tread on trail shoes will eat through the snow much better than a normal runner and will help you keep your footing much better. Most trail shoes will have varying degrees of water resistance and there are some that are specially designed for winter that will even come waterproof and made of Gortex to keep your feet warm! Another great thing about trail shoes (except the ones designed strictly for winter) is that you will be able to wear them in the summer if the mood strikes you to do some trail runs or hikes. However, with all that being said, trail shoes do not have the best traction on ice.
There are a couple of good solutions if you’re scared that you might take a spill on some ice. YakTrax is a simple fix to any ice problem. Basically they are rubber bands with metal coils on the bottom that you wrap around your shoe. Another solution would be to use some shoe screws. Pretty self explanatory- screw screws into your shoes! Just make sure the screws you use won’t be so long that they might press into your foot or else you might have bigger problems than slipping on ice! One disadvantage about using screws is that whatever shoes you use for this will only be good for winter use. Lastly for footwear- socks! Socks really come down to personal preference. Some people don’t need a heavy “warm” sock for winter and others feel like they do. Number one rule in buying socks for any condition of running- NO COTTON! Actually NO COTTON should be a rule you follow for everything you could wear running. Cotton does not breathe well and when it comes to socks the last thing you want is all the moisture to stay trapped in your sock- unless you like blisters. Your running sock should be made out of synthetic material like polyester because it will wick away the moisture. As for cold weather, the thicker the sock the warmer it will be, naturally. You will have to try out different socks and find out what your preference is.
Now we’ll take a look at what to wear on the lower body. People usually overdress for the lower body in cold conditions. You have to remember that once you start running, all the blood in your body is going to be going into your legs and they will warm up in a hurry. Just a normal pair of tights will be fine for most cold conditions. For really cold conditions thermal tights is the way to go. Thermal tights with wind protection are defiantly worth the extra money, especially if you plan on running outside when it turns very cold. If you feel uncomfortable wearing tights, you can wear a wicking layer (synthetic material) with some wind proof pants over top. So have a tight for cooler conditions and a thermal tight with wind protection for very cold conditions and you’ll be set for your lower body.
Upper body is pretty simple too. For cold weather I find three layers is always the way to go, but not any three layers. The first layer or “base layer” should be made of a synthetic material such as polyester so that it will wick away all the moisture while you run and keep you warm. Second layer is what will keep you warm. Fleece is usually what works best for this layer. This layer should still be somewhat of a wicking material while keeping you warm at the same time. Just make sure it won’t trap all the moisture inside and is still breathable. Your outer layer or “shell layer” should protect you against all the elements. This layer should be wind and water resistant/proof.
Last to consider for cold weather running are hands and head. Hands are pretty simple too. A wicking glove for cold conditions is usually sufficient enough. On really cold days it will be better to go with some mitts. Oh, and in case you forgot- NO COTTON …EVER! I’m sure by now you can guess what to wear on your head. A fleece toque will be good enough- again make sure it won’t trap in all the moisture. For really cold conditions or when there is wind you will want a balaclava. Basically like a ski mask, with the point being it will cover most of your face except for your eyes, protecting your face from the wind and cold.
Alright, let’s recap what will work best for cold weather running. Trail shoes that you can wear in both cold and hot weather (for trails, hiking, etc) will be the most versatile. If scared of slipping, a pair of YakTrax will provide good traction on the ice. Socks are personal preference and you will have to find out whether or not your feet require a thicker sock in the cold conditions. The lower body can be solved with a couple pair of tights. A normal pair of tights will be fine for cool and even some colder conditions. If you’re brave enough to run once the mercury really starts to drop you will want to invest in thermal tights. Thermal tights with wind protection will be the best choice for those really cold conditions. Upper body clothing will consist of three layers. The base layer will have the job of wicking away the moisture and keeping you dry. The middle layer is what will keep you warm, usually made of fleece. The outer or shell layer will protect you from the elements and is usually wind and water resistant/proof.
How to Dress For Hot Weather:
Dressing for hot weather is a lot simpler than cold weather. We’ll start off with the feet again. A properly fitted running shoe will be best for you. Any specialty running store should be able to fit a shoe for you. Your running shoe should have lots of mesh so your foot can breathe, although 99% of running shoes now come with lots of mesh anyways. I would recommend socks no matter what the temperature. Some people can handle no socks for some shorter distance runs, but a lot of people will just end up getting blisters. You can find socks that are very thin and breathe wonderfully while keeping your feet sweat and blister free.
Shorts and shirts are defiantly personal preference. Loose, comfortable, and breathable shorts and shirts are what you should look for. On very hot days, light colored clothing will be your best bet as it won’t hold in the sun’s heat as much as dark colors.
Other than that, sunglasses, sunscreen, and hats are important things to take into consideration in hot weather. All of those are self explanatory and will protect you against the sun’s rays.
Tips and Advice:
· If you experience chaffing while running, any anti-chaffing product will help greatly. Body Glide is a very popular anti-chaffing product among runners.
· It’s always important while running in the dark to make sure that you have some reflective pieces on your clothing. A lot of running apparel have reflective pieces, but double check in case you plan on running in the dark.
· Always remember that cotton is a runner’s enemy. Synthetic materials are what you should look for in running apparel. Polyester is the most common.
