Autumn's cooler temperatures can come as a welcome relief to many after the heat of summer, but these cooler temperatures also mean dressing differently for your run.
Before hitting 'add to basket' on a load of the Runners World, Part of the Hearst UK Wellbeing Network, remember that once you get moving, your body heats up fast, which could result in you feeling too warm if you’re bundled up.
The opposite is also true: once you stop running, you will cool down very quickly, so be prepared to get out of those wet clothes immediately upon finishing your run. If you're not finishing your run at home, it’s always wise to bring a change of dry clothes to change into as soon as possible, or to jump into a warm shower if readily available.
What should I wear to run in cold weather?
Layering is key to running comfortably all winter. You can start your run warm, then easily shed the layers as your body warms up and you need less clothing. Simply tie unneeded layers such as jackets or long sleeve shirts around your waist and keep running once you’re warm, or plan a loop run so you can drop them off in a safe spot — like your car — when you don’t need them.
Remember to put your base layer on the bottom so as you strip layers off, the correct layer is underneath.
When stocking up for the cold season, there are a few essentials you should fill your wardrobe with:
- Running leggings
- Long sleeve tech t-shirts to use as a base layer (depending upon winter temperatures, you may need to invest in both a medium-weight and a heavy-weight base layer)
- Running gloves or mittens
- Headband
- A windproof running jacket
- Running socks
Tips for running when it's cold
When you're dressing to run in cold weather, the rule of thumb is to add 10 to 20°C to the outside temperature to calculate your running temperature. Keep in mind that this number is dependent upon your body size, run pace, and the length of your run.
So, if you are going out for a short run, an easy paced run, or you're a smaller runner, add 10 to 15°C to the outside temperature to estimate your running temperature. If you're going for a long run, doing a hard workout, or have a large body mass, add 20°C to the outside temp. (E.g. if the thermometer says it’s 4°C outside, your running temperature will be between 14 and 24°C.)
However, you should also take the windchill factor into consideration. When winds are present, look at the 'feels like' temperature to determine what to wear. For example, if the outside temperature is 5°C, but the 'feel' is reported to be around 1°C because of the wind chill, you’ll want to add 10 to 20°C to the lower temp.
When planning your run on windy, cold days, try to run into the wind on your way out and have the wind at your back on your return. It’s best to avoid running into the wind when you are wet and sweaty because you will chill very quickly.
What should I wear running in colder weather?
Still wondering what you should wear? Use the guide below to work out roughly how many layers you need:
15°C+: of the best wireless headphones.
10-15°C: best winter running gear.
5-10°C: Long sleeve tech shirt, shorts or tights, gloves (optional), headband to cover ears (optional).
0-5°C: best beginner-friendly running shoes.
-5-0°C: Two shirts layered — a long sleeve tech shirt and a short sleeve tech shirt or long sleeve shirt and jacket — tights, gloves, and headband or hat to cover ears.
-10 to -5°C: Two shirts layered, tights, gloves or mittens, headband or hat, and windbreaker jacket/trousers.
Below -10°C: Two shirts layered, tights, windbreaker jacket/trousers, mittens, headband or hat, ski mask to cover face.
When temperatures dip below freezing, pay attention to local weather information and warnings. Cold temperatures and dry air can aggravate some health conditions, so use your best judgment as to whether you should run outside or hit the treadmill instead.
