Running in Cold Weather: Layers and Safety

Cold weather running can be enjoyable with the right clothing and a few precautions.

Dress for warmer than it is

A good rule is to dress as if it were about 10 degrees Celsius warmer than the actual temperature. You will heat up once you start.

Layers

• Base layer: thin, moisture-wicking fabric next to the skin.
• Mid layer: an insulating layer for very cold days.
• Outer layer: a light windproof or water-resistant jacket.

Avoid cotton, which holds sweat and can leave you cold.

Extremities

• Hands: gloves or mittens.
• Head and ears: a hat or headband.
• Neck and face: a buff or scarf.
• Feet: warm, snug socks.

Warm up indoors

Do your warm-up before you step outside, and start at an easy pace.

Ice and slippery ground

• Shorten your stride and take small steps.
• Avoid icy paths. Use cleared roads or treadmills if the ground is unsafe.
• Choose shoes with good grip.

After the run

• Change out of wet clothes quickly.
• Warm up with a hot drink and a shower.
• Do not stand around in sweaty clothes.

Daylight

Winter days are short. Wear reflective gear and a light if you run in the dark.

Phone batteries

Cold can shorten battery life. Keep your phone in an inner pocket close to your body.

Tips

• If the first few minutes are comfortably cool, you have probably dressed right.
• Let someone know your route.
• Skip the run if conditions are dangerous.

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