Dealing with the weather: cold

I have some good news.

When it's cold outside, you don’t have to sacrifice your run! As long as you are safely dressed, you can run in cold weather.

First things first, it is a good idea to get motivated to run outside in cold weather. Running can improve your energy level, help you sleep better at night, and will keep you in great shape. If you remember these things before heading out for a run, you will be sure to stay motivated. Meeting up with a friend is another way to assure you will run because you won’t want to let your friend down.

Dress in thin, sweat-wicking layers. Your base layer of clothing should be a thin layer of synthetic material like polypropylene because it wicks sweat away from your body. Avoid cotton because once you sweat, it will stay wet and make you feel cold. Your outer layer of clothing should be nylon or Gore-Tex to protect you from rain, snow, and wind. As a rule of thumb, try to dress as if it is 20 degrees warmer because your body will heat up as you begin running. You should be slightly cool when you start a run in cold weather.

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Protect your hands, head, and feet. Up to 30% of your body heat escapes through your hands and feet and 40% of your body heat can escape through your head. Mittens will keep your hands warm, a hat won’t let heat escape from your head, and wool socks such as SmartWool Socks can keep your feet cool and dry.

If you don’t enjoy running in cold weather, you also have the option of joining a gym and running on a treadmill!


Reader Questions: What is the coldest temperature you have ever ran in? What is the coldest temperature you have ever experienced?