It's cold out there, but it needn't stop you from getting out for a run.
It’s cold out there, but it needn’t stop you from getting out for a run.

If you stepped outside this morning, whether for a run (badass!) or to walk your kids to the bus stop or warm up your car for work, you felt it immediately: a stone-cold blast of artic air. Temps across the state were single digits and below zero; here in Traverse City it’s a balmy -3 as I write this, and that’s without the wind chill taken into account. Areas in the middle-northern part of the state reported -22. Yikes. Today, we’re among the regions of the U.S. that will see temperatures 10 to 25 degrees below average, right during the climatologically coldest time of year, according to The Weather Channel

So with this extreme cold snap, I figured it’s a good time to re-visit the topic of cold-weather clothing for outdoor running. I’m updating a previous post here with new reader insight—many of you recently shared some fantastic tips on the Facebook page, and I’ve incorporated them here in this post. 

Starting at the very top: A breathable hat will keep your noggin warm but not sweaty. Jeffery W. likes Headsweats hats. I really like my creme-colored SmartWool cap because it’s lightweight, soft, breathable, and fits over my ears (nothing worse than tugging a hat down mid-run). [shameless plug alert…] I also have a Michigan Runner Girl beanie I like, as well as a couple of hats from winter races I wear (thank you, Farmland 5K and Frozen Foot 5-Miler). Since I have long hair, having a ponytail hole is pretty important, too, though on really cold days I’ll forgo the hair-up thing and simply wear a hat and let my long strands keep my neck warm. I’ve also worn a Turtle Fur neck-warmer in sub-zero temps (or when the wind chill makes it feel like it’s below zero). This keeps your neck cozy as well as helps you breathe better—pull the neck warmer up so it covers your mouth slightly so that you’re breathing in warmer air. Friends with cold weather-induced asthma have said this aids their breathing while running. Another brand that many readers swear by: Buff. This is multi-use “headwear” that can cover your neck, face and head, protecting you from the elements, especially the wind. And to keep your face and lips from chapping or chafing, from Adrienne V.: “It helps to put balm on lips and also to use sunscreen on your face if there’s sun bouncing off the snow … I use Vaseline on my nose and cheeks.” Don’t forget your eyes on those sunnier winter days (we get a few, right?): “A pair of wrap-around sports sunglasses protects your eyes from glare and wind,” says Rose P.

All about layers: A great base layer is a fitted long-sleeved top, worn over your sports bra. I’ve gotten by the past few winters with one black, one white v-neck top from Under Armour. These wicking, breathable tops are absolute staples. In 30-degree weather I might top one of these with a tee or light jacket. Colder weather will find me using these base layers beneath a thicker jacket or hoodie—always made from wicking fabric that’s water- and wind-proof. I have two favorite running coats for runs in ridiculously cold weather: a greyish-black reflective Brooks coat that fits like a glove; and a blue-and-grey Columbia coat with zippers running the length of each arm starting beneath my arm pits—the perfect solution for long runs that get me so warmed up that an infusion of cool air is pure heaven mid-run. My friend Krista sometimes runs a warm-up lap around her ‘hood, then sheds a layer at her house before continuing on.

On the bottom: Breathable bottoms also are essential. Some of us female runners prefer the yoga pant-style, while others like the more fitted tights variety. Michigan runner Catey dubs her winter tights with brushed fleece on the inside “very comfy.” I’ve worn reasonably-priced, quality running tights I found at Target, but this year I bought a pair of Brooks thermal running tights and really like them. They keep me warm and I like the zippers at the bottom, making it easier to strip ‘em off after runs. Dawn T. likes to have a layer beneath on colder runs: “I also wear Cuddle Duds under my running pants. I found them at Kohl’s. They are thin thermals and keep my legs warm.”

Don’t forget reflective gear: Catey, of the brushed fleece winter tights, is all about wearing a reflective vest as her top layer. “Even in day light I want people to SEE me … I had a close call last year, not fun. My motto is I’d rather someone say ‘look at that dorky girl running,’ than “Wow, didn’t even see her.’ Agreed.

Nichole S. shared this photo of what works for her: "I wear these mittens over my Brooks gloves! This way if I need my fingers and have to take my mittens off, I still have the gloves on. The thumb in the gloves pulls back to expose my bare thumb if needed. This is the only thing I've come up with to keep my fingers warm from the get go."
Nichole S. shared this photo of what works for her: “I wear these mittens over my Brooks gloves! This way if I need my fingers and have to take my mittens off, I still have the gloves on. The thumb in the gloves pulls back to expose my bare thumb if needed. This is the only thing I’ve come up with to keep my fingers warm from the get go.”

Fingers & Toes: Gloves or mittens? Maybe both, many of you shared. Seems the breathable fingerless gloves with a mitten flap are a popular choice. For extra warmth, Jeff R. suggests hand warmers in his mittens. “Especially when it’s below 20 degrees—I have the option to take them out and put them in my pocket if they get too warm,” he says. For socks, I swear by SmartWool, especially the ones that have a touch of built-in cushion in the toes. Another key piece: traction for your running shoes, such as YakTrax, to help prevent slips and falls. I’ve talked about the newer version that came out this year—a combination of spike and coil on the bottom—and though I like the security and durability of the reflective strapping, I’m not sold on the traction. The spikes have bent over in recent weeks, due to running on a combination of snow and ice (I don’t run with these on dry pavement). So that’s been a little frustrating. I have been using an older pair I have that have only spikes on the bottom. Denise K.—and a number of other readers—prefer screw shoes over store-bought traction. She mentions this tutorial, which you can view here » ‪

Speaking of shoes, wearing those with waterproof materials or heavier, supportive overlays and little or no mesh paneling is important. Makes sense since the porous mesh on lighter-weight shoes will let wind, snow, and water seep inside, quickly freezing your feet. And this from Denise, about how to keep muscles toasty and working well: “I’ve found that wearing knee high compression socks not only keeps me warmer, but also helps to prevent soreness that can sometimes happen when you’re muscles never really warm up.”

Finally, a few wise words from my friend Cassy: “If you are cold when you walk outside, you are perfectly dressed for a run. Your body will warm up efficiently! Before a winter run, while my Garmin is trying to find ‘the mother ship,’ I get everything on, go to the front door, do 20 push-ups, 40 crunches, and 60 seconds of plank. Nice and warm and ready to get out there!”

What helps you stay warm and safe on your winter runs?

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2 Responses to “Cold Snap Running: How to stay warm and safe during your winter run”

  1. I have to wear multiple pairs of gloves – I find that my fingers get cold way to easily and get to that painful burning sensation – yikes! So I use Smartwool gloves, a thin glove thats warm, and then an outer shell thats a pair of Brooks gloves that are more wind protectant. Those two together seem to help a lot!

    I can’t wear face masks, so I rely on scarves to keep my neck and face warm – sometimes I’ll pull them up for a few seconds just to warm up my face a bit.

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