by Tina Lehman

Created on: April 28, 2009

Dressing properly for a run in the cold weather is extremely important. By wearing too few clothes and you risk getting chilled and possibly frostbitten. If you wear too many clothes or get too warm you may sweat too much (which also can lead to getting chilled). There are several things to take into consideration before heading out for a run on a cold day.

Fabric type

It is best to wear clothing specifically created for runners or other winter athletes. These types of clothes are made from technical fibers and will wick the moisture away from the body rather than allow it to sit next to the skin. These fabrics are also usually lightweight and can be layered on top of one another easily. Avoid cotton clothing (sweatshirts, t-shirts) at all cost.

Layer

The number one rule of dressing for a run in the cold weather is to layer. Many layers will serve as insulation and keep you warmer than a single layer. Runners who wear many layers also have the advantage of being able to remove layers if they begin to overheat. If you wear tights, you can purchase different thicknesses which will keep you from having to layer those. On very cold days, a pair of tights under a pair of more loosely fitting pants may be a good idea.

Choosing what to wear

As uncomfortable as it may seem in the beginning, you should feel a little cold when you begin running. Within ten minutes you should warm up and not feel cold anymore. If you begin your run feeling warm, then chances are you will be too warm once you begin running.

Protect cold body parts

Your hands, feet, and face need extra protection when running in the cold weather. Wearing a hat can keep ears from getting too cold. A headband will protect your ears if wearing a hat keeps your head too warm. A balaclava can help keep your neck and lower face warm if the temperatures are extremely cold. The backs of the hands are especially vulnerable to getting cold. If wearing gloves keeps your hands too warm, wearing gloves with the fingers cut off may be a solution. Shirts that have a hole cut in the bottom part of the sleeve through which you can stick your thumb can keep the back of your hand warm while leaving your fingers free. Your feet should be moving around in your shoes enough to stay relatively warm, but make sure to choose a sock that is thick enough without being too constricting.

Other protection

Remember to wear sunglasses and sunscreen even on cold days because the sun's rays be bright and can burn. A lip protectant is also a good idea to keep your lips from becoming chapped or wind burned on a cold day.

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