I think it’s safe to say that winter running is officially here. If you follow me on Instagram, you’ll see that I had a slippery run yesterday morning. I should have known before I went out because it was raining on Sunday night and also, really windy… so of course it would end up being black ice on the roads. 😉 Good thing it was a slow/easy run day because it was definitely that type of pace!

Slippery and icy roads and streets aren’t the only thing us runners need to worry about when it comes to winter running. Another important element? Wearing the right clothes. Layers on layers on layers.

This past weekend when I was up in Duluth, I majorly failed at my attire because I didn’t have the right layers and I was freezing for most of my run (it did make me run a little faster… so there’s a bonus!). I’ve found that when I actually dress the right way, it makes a world of difference in actually enjoying the winter run. Given that the Minneapolis forecast looks like this for the next few days (not even including windchill): 

I figured it was time to talk about what to wear while winter running as part of this week’s Running Coaches’ Corner with Susie, Debbie and Rachel (more information on that below, by the way!). 

What to wear for winter running

Before I break this down, I want to make a note that this is entirely up to what works best for you and your body! I run a little warm, so I tend to wear a few less layers than other people. I think it’s always best to add an extra layer to be on the safe side. You can always take it off, but you can’t always put it on. 

Running in the winter? What you should wear based on temperature | Crazy Running Girl

 

30s

  • Sports bra and a long sleeve shirt (usually with thumbholes. Because, thumbholes)
  • Capris or shorts (yes, shorts! As long as it’s not too windy. Remember that as you run, you warm up about 20 degrees throughout the run… so this will actually feel like its in the 50s to your body)
  • Long or short running socks
  • Normal running shoes


20s

  • Running headband
  • Light running gloves (my hands tend to get a little chilled, so I like to have some coverage at this temperature)
  • Sports bra, long sleeve shirt and a half-zip
  • Capris (no shorts here ;))
  • Short running socks
  • Normal running shoes
  • If it’s icy, try some extra traction tools like these from Kahtoola


10s

  • A hat and a buff to keep my neck area warm
  • Light running gloves or mittens
  • Sports bra, long-sleeve shirt and a running jacket (windproof)
  • Running pants
  • Long running socks
  • Normal running shoes
  • If it’s icy, try some extra traction tools like these from Kahtoola


0s

  • A hat 
  • A balaclava (no, not the delicious Greek cake) — covers the major of your face except for your eyes
  • Heavier running gloves or mittens (or two layers)
  • Sports bra, short or long sleeve shirt, a half-zip and a running jacket (windproof)
  • Running pants (fleece-lined if its windy)
  • Long running socks
  • Normal running shoes
  • If it’s icy, try some extra traction tools like these from Kahtoola

 

 

 

 

Below Zero

This is extremely dangerous to run in! I will only run to -10 degrees including windchill and will head to the treadmill (or switch running days if I have a floating rest day for the week) instead of going outside. I only recently started running outside in temperatures that were below zero, so make sure you choose a threshold that you are most comfortable with! (Trust me, most of my friends in Austin would say their threshold is around 20 degrees). If you do run in below zero temperatures, this is what tends to keep me warm:

  • A hat — one that goes over the ears
  • A balaclava (no, not the delicious Greek cake) — covers the major of your face except for your eyes
  • Thick gloves or mittens — I tend to wear a little bit thicker glove (or two pairs) than I would for another distance
  • Sports bra, short-sleeve shirt, long-sleeve shirt, running vest and running jacket (yes, seriously, all the layers!)
  • Fleece-lined running pants (I would also recommend thinking about putting a pair of shorts on top to protect your thighs —> just realized there is a point to this look this year)
  • Smartwool/tall socks (ankle socks won’t cut it)
  • If it’s windy, I opt for my Gore-Tex running shoes because they offer a bit more insulation
  • If it’s icy, try some extra traction tools like these from Kahtoola

My favorite cold weather layers

 
 
 
 
What’s your temperature threshold for running outside in the winter? 
 
Any other favorite cold weather running gear recommendations?



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