Cold weather tends to keep some runners inside on the treadmill. If that’s you, I applaud your effort!! Whatever choice keeps you running consistently is the most important!
Personally, I enjoy cold weather running! I’ve always approached it as an adventure. It’s different, it’s challenging and it presents unique circumstances that require adaptation and strategy.
Over the years I’ve developed my own winter running “dress code” for various degrees of cold. I have two “must keep warm” non-negotiables: fingers and ears. Everything else will warm up as I run.
With that in mind, here’s how I roll out the door when weather turns colder.
Terminology:
- W = wind speed
- MW = moisture wicking
- Temperatures are all Fahrenheit
60+ Degrees Wear shorts + MW short sleeves. ENJOY!!
51-60 Degrees / W = 0-15mph Wear shorts + MW short sleeves. If low 50s and higher wind — I might choose MW long sleeves
41-50 Degrees / W = 0-15mph Wear shorts + MW long-sleeves. If low 40s and windier, MW short sleeves underneath the long-sleeves. Carry very light gloves just in case (optional)
30-40 Degrees / W = 0-15mph Wear running tights, MW long sleeves/MW short sleeves underneath, light gloves, stocking cap (cap optional if close to 40). If I’m running in a race, I’ll likely choose shorts instead of tights for more freedom of movement.
20-29 Degrees / W = 0-15mph Wear running tights, MW or cotton long sleeves/MW short sleeves underneath, stocking cap, gloves. Might wear a wind shell if 12mph+ wind and closer to 20 degrees.
10-19 Degrees / W = 0-15mph Wear tights over 2 layers of shorts (I do compression shorts + undies to protect “more sensitive” body parts:0). Knee high socks optional (might choose wool or thermal if closer to 10) MW or long sleeves/MW short sleeves underneath + outer wind shell/jacket, thicker gloves/mittens, stocking cap with good ear cover. I love mittens at these temps!
0-9 Degrees / W = 0-15mph Wear same as above, maybe another shirt layer, but definitely w/mittens, neck covering or gaiter that can be pulled up over my face if needed when facing the wind.
Below 0 Degrees / W = 0-12mph I will occasionally run in these conditions with same dress wear as above. However, I keep the run time shorter…always under 30 minutes and stay near home so I can definitely get back home without concern. I never go out if wind is above 15mph in below 0 temps.
This is my personal cold-weather dress code. Not a recommendation for you. Everyone should choose what is comfortable and safe for their own circumstances.
Enjoy!!
COACH BRYAN
*When wind is near 20mph or higher, I use the next level colder as my guide.
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