The sun is going down early, and so are the temperatures. Late fall and winter can be difficult times for runners. If you run in the morning, it’s cold and dark. If you run in the evening, it’s cold and dark. And if you run during the day, you might not have a job when you come back. We can’t do too much about the sunrise and sunset, but we can help you combat the cold.
Low-temperature running could be anything from temperatures “lower than you are used to”, to temperatures below freezing. Whatever temperatures you are running in, it is important to make sure your running kit is up to the challenge. That means having gear for any type of weather.
Between 50°F and 60°F is considered perfect weather for running. You can wear shorts and short sleeves, without the fear of being drenched in sweat or at risk of overheating. Enjoy these temps!
40°F to 50°F
Long sleeves with long running pants are your best bet for these runs. You may consider wearing a jacket, but make it light. Depending on the length of your workout, you may be holding it at the end after you get too warm.
30°F to 40°F
Time to break out the running jacket, and winter accessories like gloves, ear warmers, and hats. Also keep your eyes peeled for black ice, it’s cold enough for water to freeze even if it isn’t currently snowing or raining. Remember that skipping a run is always preferable to getting injured so don’t overdo it.
20°F to 30°F
3 Heavy Layers! You should heavily consider a layer of tights or Under Armour under your long sleeve workout gear. On top of that, you should have a sweatshirt or fleece for added warmth. As an optional 4th layer try a wind-breaking jacket.
Stay home…BUT, if you have to get a few more miles in, be warned that you will be very cold. You need to cover as much of your skin as possible to avoid injury, especially if you are running long distance. You should be in 4 layers minimum with 2 pairs of gloves, and a good hat that can keep heat from escaping through your head.
For a quick and easy guide checkout this graphic!
Overdressing or Underdressing
All this talk of the cold has probably got you feeling a bit chilly and on the search for something warmer, but that’s a good thing right? Overdressing is not something to shoot. Overheating on a run can be just as problematic as freezing, but both can be solved with layering.
Dressing in layers gives you the opportunity to reevaluate temps on the fly, taking things off and putting things on. That way you don’t have to stay uncomfortable on your runs. Layering gives you options and you’ll be happy to have them on your next run.
As the days get shorter and the weather gets colder you don’t have to stop running. All you need to do is make sure that you are equipped to handle the temperatures that you face in your area. Outside of the extreme temperatures, being comfortable on a run is completely possible, as long as you have the right gear and the right attitude when you get out there on the road. Stay warm runners!