Cold weather running needs something extra

There’s nothing like running outdoors, says Rivky Horowitz, and she’d know. She’s an avid runner who’s participated in half marathons and triathlons. I’d always been a treadmill runner, but gave the outdoors a try, and liked it instantly. But that was before the winter. Cold weather running seems like it needs something extra, and I turned to Rivky for advice.

Does Rivky run outside when it’s cold?

She does, she told me. She couldn’t remember precisely how many runs she’d already clocked that week, telling me without telling me that outdoor runs in the cold are pretty much the norm for her.

“Always check the temperature,” she said. “But you have to also look at the wind factor and the real feel, because that’s really what you’re up against.”

If you’re going to run outdoors in the cold, the general rule is to dress for weather about ten to 15 degrees warmer than the actual temperature. You’ll also need to consider the wind chill, which plays a strong part in determining how cold you’ll feel. The day I spoke to Rivky, she’d already been out at the bus stop. Although she’d run outdoors the day before, she was nixing it for that day.

“I was at the bus stop for three minutes,” she said. “My ears were numb. The wind is crazy today — about twenty-two miles per hour. The real feel is more than ten degrees colder than the actual temperature. A day where the temperatures are in the low forties with no winds makes for a fabulous run. A day in the thirties with a real feel the twenties — that’s a whole different story. A really windy day is tricky, because the wind cuts through.”

What To Wear For Cold Weather Running:

If you want to run when the temperatures are low, you’ll need to dress in layers.

Upper Body

Base Layer

This first layer keeps you warm when you start out. Choose a thermal T-shirt or a basic running shirt. A moisture wicking sports fabric is an excellent option because it keeps the sweat away from your skin, helping you stay warm.

32 Degrees Women’s Lightweight Baselayer Crew Top | Long Sleeve | Form Fitting | 4-Way Stretch | Thermal Amazon, $18.25

MathCat Seamless Workout Shirts for Women Long Sleeve Yoga Tops Sports Running Shirt Breathable Athletic Top Slim Fit Amazon, $26.88

Mid Layer

Some online runners’ forums suggest a sleeveless running vest as the mid layer, but the runners I spoke to prefer a zip up in technical fabric. These are available in various weights. A heavier option is better for colder days, while a lighter option can work as an extra layer when it’s chilly but not super cold. Rivky Horowitz likes this layer to have sleeves with thumbholes that are long enough to pull over her hands like a pseudo mitten.

Consider Athleta’s Summit Half Zip Hoodie. It’s comfortable to run in, but is a lighter weight. Athleta’s Intervals Jacket is heavier, making it a great option for a run when it’s in the forties, but it doesn’t come cheap. Athleta often has sales, but sports tops of this kind are available at Marshall’s, Target, and Amazon, which has fleece-lined options.

Rivky tells me one of her favorite tops is from Marshall’s.

“It has all the same features,” she said. “It just doesn’t say Lulu on it.”

When you shop for this layer, choose something fitted that doesn’t let the cold air in, helping you maintain your body’s heat.

Outer Layer

Opinions diverge here, too. Some runners prefer a jacket, like the previously mentioned Intervals Jacket. But if you’re going to put two layers under a jacket, you need to find a roomier jacket, or size up.

Rivky rarely uses a third layer, but she owns a high-necked, fleece lined, hooded sweatshirt that can work as a third layer or can be worn as a very warm second layer. The hood has drawstrings that allow her to cover her mouth. “When I start my run, all you see is the top of my nose and my eyes,” she says. “As I start to warm up, the hood comes off.”

Look at Athleta’s Unstoppable Fleece Lined Half Zip Sweatshirt, $34.99 for a similar option.

Lower Body

Chaia Frischman, another avid runner who’s participated in multiple races, recommended fleece lined leggings, and layering tights under them for when it gets very cold. Her favorite ones are from Fabletics. Check out Cold Weather High-Waisted Pocket Legging, $21.98

Head

Rivky loves a hood, which allows her the freedom to put it on and take it off at will. You can take your hat off, but where do you put it? she asks. “No one wants to run holding a hat.”

Ear warmers also work well. Amazon Joeyoung $7.99

Keep In Mind…

If you’re going to run in the cold, you’ll need to take extra measures to protect yourself from injury. The cold weather causes your blood vessels to contract as your body redirects blood to your core. Overall, this protects you from the cold, but can make you more prone to injury. Layering up is one protective measure, as is a dynamic warm-up — best done indoors. When you begin your run outdoors, start slowly, giving your body a chance to allow for more blood flow to your arms and legs before you pick up speed. Hydration is also important. In the cold, people get less thirsty, but a run will still make you sweat. You need to protect against dehydration, even in the winter.

When you’re properly prepared and protected, cold weather running is a special kind of pleasure.

Rivky says, “You look at people running in the cold, and you wonder what’s wrong with them. But it’s absolutely liberating. It just feels fabulous.”

(Originally featured in Family First, Issue 984)