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Runners in places like International Falls, Minnesota; Thunder Bay, Ontario; and Fairbanks, Alaska, are well aware that you can run in the cold. If you dress for the occasion, you can brave those subzero temperatures and even enjoy those days in the 20-degree (Fahrenheit) range.
 | Layering your clothing is the No. 1 rule for winter running. Layers help keep in more heat. A synthetic material, such as polypropylene, Drylete, or Thermax, is a good choice for the layer next to your skin. Don't go for cotton as the bottom layer because cotton holds moisture. For the middle layer, wear a thin turtleneck that's either all synthetic or part cotton/part synthetic materials. |
For the outside layer, a nylon windbreaker did the job early in the first running boom (circa 1970), but more breathable material is on the market in this new millennium. On really frigid (or wet and cold) days, with temperatures dipping to 20 degrees or lower, garments such as Gore-Tex outerwear offer heavy-duty cold protection.
Some other materials to consider when shopping for cold weather running gear include Drylete, Ultrex, Moss-Tex, Activent, Lycra, Pro-Core, Supplex, Phin-Tech, and Hydromove (among others). Such "breathable" fabrics offer protections from wind, cold, and wetness.
 | Running specialty shops are helpful not only when you're looking for shoes. A top-notch running store, staffed by runners, will also have the latest information on the best new gear for running in the elements. |
Here are some other items to include in your winter running wardrobe:
- Hat: Most of your body heat will attempt to escape from the head, so wear a knit ski hat, preferably one made of wool or a new-age fabric to maintain the warmth. Wear a hat that covers your ears. On the bitterest of days — those plunging down into the single digits — consider a ski mask, the kind that leaves slits for the eyes, nose, and mouth but covers the rest of the face.
- Gloves: On the coldest days, protect your hands with top-quality ski gloves and a pair of synthetic liners underneath. Thermax is a good glove material that helps keep a runner's hands warm. Are mittens better than gloves? Some runners think so; curling your fingers together inside may keep them warmer. If you can't make up your mind, there are some products — one is called "glittens" — that can be worn as gloves, or easily adapted to mittens on big chill days.
- Socks: To guard against frostbite, wear two pairs of socks, a thin synthetic pair as the first layer, with a wool or part-cotton pair over the top. Don't wear 100-percent cotton socks. Cotton absorbs too much water. Orlon or acrylic fabrics can wick away moisture and keep your feet dry. And dry feet not only stay warmer but are less likely to suffer blisters.
- Neckwear: It's your neck, so remember to wear a scarf, neck gaiter, turtleneck sweater, or a jacket featuring a zip-up collar and hood.
- Men-only gear: To protect yourself from Jack Frost's indiscriminate nipping on really cold days, consider windbriefs, tight Lycra shorts, or tights, with heavy-duty warm-up pants (made of Gore-Tex fabric) as your outer defense.
- Sun protection: Don't forget sunglasses and sunblock on bright, sunny days, especially if the countryside is blanketed with the white stuff. Rays reflecting off fields of snow can cause sunburn and vision problems.
| Too hot to trot? Sometimes runners do overdress and experience "meltdown" in the winter. Ideally, you want to be coolly invigorated when you start your run and just nice and toasty at the end. Keep in mind that your body will heat up to about 20 degrees warmer (than the current air temperature) as you get into the middle of your run. |
A sweaty runner can feel cold and miserable on even a 32-degree day if a 20-mile-per-hour wind is blowing, too. That's what the weather folks call the wind chill factor. (In this example, the wind chill effect would make it feel about 5 degrees!) To reduce the effect, plan your training run into the wind on the way out and then get a nice push from the gusts on the return home. After you've stoked up a good sweat, you'll feel a lot warmer with the wind at your back.
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