8 Rules To Follow When Dressing For Cold Weather Running

If you’re a runner, you’ll know that kitting yourself out for a jog can spell either disaster or triumph – especially in very hot or very cold weather. Take winter, when the climes turn nippy and the ground grows frosty. One extra thermal layer can leave you sweating within 20 minutes, while skimping on that added jacket could render your run too freezing to complete. Too much heat can significantly impair your performance, while frigid-cold muscles may seize up, increasing the risk of injury.All of this makes what you choose to throw on for your morning jog a surprisingly consequential question.So, we thought we’d share some of the rules experts swear by: 1) Dress for the second mile Speaking to HuffPost UK, Will Baldwin, running coach and author at Run Baldwin, explained: “You either dress for the first minute or the second mile. If you overdress, you’ll be warm right away, but once your body heats up, you’ll start sweating and feel too hot after a mile or two. “The ‘dress for the second mile’ approach means you start out a little cold, but once you get moving, your body temperature rises fast and you end up feeling just right.“That’s usually the approach I lean toward, but it depends on the day,” he continued.2) Follow the runner’s “tempflation” guideObviously, running warms you up – but by how much?Handily, Runner’s Need gave a rough guide. They say that generally: If it’s 10-12°C outside, it feels like 20°C on a run. If it’s 5°C outside, it feels like 15°C on a run. If it’s 0°C outside, it feels like 10°C on a run. If it’s -2°C or below outside, it feels like 8°C on a run.This will vary slightly from person to person, but it can help to give you an approximate idea of how to dress.3) Layer thin garments A “thin, typically polyester or wool moisture-wicking [base] layer of clothing will aid in regulating the body temperature, and offset cold conditions... to better maintain a normal running stride within the cold conditions,” Jason Chuhay, the running coach for One to One Fitness at Case Western Reserve University, shared with HuffPost UK.“An equally important aspect of preparation for winter running includes covering the extremities, such as the hands, head, ears, neck, and feet.”He added, “It can be helpful to have readily available pockets or an elastic band when venturing off for a run, in the event the body does warm up morethan intended.“For instance, if halfway through a run the hands no longer require gloves or neck gaiter, having a zipper pocket on the running vest comes in handy.”And Baldwin told us, “Vests are one of my favourite pieces for winter running. They’re kind of the middle ground.“They keep your core warm so that the first mile isn’t miserable, but you don’t overheat as much as you would in a full jacket. If I could only pick one winter piece to run in, a vest would be it.” 4) Buy plasters and lubeWet running gear can chafe and rub against your skin – even more so than dry fabric, the Lonely Goat running club says. So, they reccomend investing in plasters or microporous tape to cover your nipples if you’re not donning a sports bra, and “use a running-specific lubricant anywhere you might suffer from chafing”. 5) Wear an outer jacket when the temperature reaches zero Layers help to insulate your body by trapping air, which keeps you warm. But if you’re wondering when, exactly, to reach for an outer jacket, Nike explained: “an outer layer is necessary to block wind, rain and snow when the temperature drops below freezing (0ºC)”. The best options are lightweight, but still insulated and ideally waterproof.“Beyond the base layer, additional clothing, including mid layers and outermost layers, such as a windproof or water-resistant vest and jacket, can be added as needed, dependent on the... temperatures,” Coach Chuhay stated.6) Consider your socks (and shoes)“Running sock companies offer multiple thicknesses to protect the feet, and running shoe models now include GORE-TEX waterproof membranes to offset the inevitable wet and slushy winter runs,” Chuhay told us.Additionally, the Lonely Goat running club adds, great socks can work as a substitute anti-slip tool in a pinch. “Try putting a pair of old, large woolly socks over the top of your shoes. The fabric can be surprisingly grippy on ice.”7) Always stay visible It is crucially important for your safety and that of others around you that runners, walkers, drivers, cyclists, and anyone else you might literally or figuratively run into can see you in the dark. “Try to stick to well-lit routes, and if you’re heading out after dark, use wearable running lights to make yourself visible,” Sam Chadwick, author and outdoor enthusiast at GO Outdoors, previously told us. “Running against traffic makes it easier to see oncoming vehicles, and if you prefer not to run alone, consider joining a friend or local running group.”8) Warm up before your run “Sometimes I’ll do a short warm-up loop near home or the car so I can drop a layer after a mile or two. Or I’ll wear something easy to tie around my waist if I get too warm,” Coach Baldwin said. And Chuhay recommended, “before heading out the door for a frigid winter run, it becomes especially important to implement an active warm-up to increase the internal core temperature, and limber the joints to best prepare for the outdoor conditions.“An active warm-up initially includes 5-10 minutes of cardiorespiratory activity, followed by active stretching and drills such as air squats, walking lunges, high knees, and bounding... a light sweat should form to indicate the body is ready for the primary run.“When done correctly, the first few minutes or miles of a run shouldn’t be as much of a shock to the body when offsetting the cold conditions, making for a better quality run and [lowering the] risk of injury.” Related...So THAT's Why You're Getting More Running Injuries This MonthHere's How Outdoor Experts Make The Most Of Autumn RunningI Tried 'Jeffing' And My Running Pace Skyrocketed

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