Sunday, January 19, 2014

Winter Running

Get ready for some more frigid temps over the next 10 days. Below learn more about winter layering for your running days over the rest of winter. Based on temperature and wind chill will result in the more layers. 
Happy Winter Running!
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Layers depend on how cold it is. 
Colder = more layers.

Thermal hat: A fleece or wool hat is perfect for keeping your head warm during winter runs

Neck Gaiter: Extremely valuable on a frigid, windy day to protect your neck and face. You can pull it up over your mouth to warm the air you're breathing in, which is especially helpful when you first start your run.

Chapstick/Vaseline: Protect your lips from chapping with some Chapstick or Vaseline. You can also use the Vaseline on your nose and cheeks (or anywhere else on your face) to prevent windburn and chapping.

Gloves/Mittens: You can lose as much as 30% of your body heat through your extremities, so it's important to cover those hands.

Sun Glasses: will help the wind from stinging the eyes and making them watery.


Tights/Running Pants: Your legs generate a lot of heat so you don't need as many layers on your lower body. You can usually wear just a pair of tights or running pants made of synthetic material such as Thermion, Thinsulate, Thermax, Coolmax, polypropolene, and/or silk. If it's below 10 degrees F (temperature or wind chill), you may want to consider two layers on your lower body: a wicking layer of tights, and a wind-proof layer such as track pants.

Socks: Never wear cotton socks (in cold or warm weather) when running because they won't wick away the moisture, leaving your feet wet and prone to blisters. Instead, be sure to wear a good pair of wicking socks made of fabrics such as acrylic, CoolMax, or wool (in the winter).


Not only do layers trap body heat, they allow sweat to move through the layers of clothing. The moisture is wicked away from your first layer to your outer layers, and then evaporates.

Wicking Base Layer: The layer closest to your body should be made from a synthetic wicking material, such as DryFit, Thinsulate, Thermax, CoolMax, polypropolene, or silk. This will wick the sweat away from your body, keeping you dry and warm. It's very important to make sure you don't wear cotton for this layer because once it gets wet, you'll stay wet.

Insulating Layer: Your second or middle layer- an insulating material, such as fleece. This layer must continue wicking moisture away from the skin. It should have the perfect balance of trapping some air to keep your warm, yet release enough vapor or heat to avoid overheating.

Wind- and Water-proof Outer Layer: This layer should protect you against wind and moisture (rain, sleet, snow), but at the same time allow both heat and moisture to escape to prevent both overheating and chilling. It's a good idea to wear a jacket with a zipper for this layer, so that you can regulate your temperature by zipping it up and down. Suggested outer layers: ClimaFit, Gore-Tex, Microsuplex, nylon, Supplex, and Windstopper.

 If it's between 10 and 40 degrees F, you can usually get away with a wicking base layer and an outer layer.

When roads or trails are icy, yaxtrax or something similar are a good option to put over shoes to grip the ice and prevent slipping.