The Ultimate Guide To Running In Cold Weather
Nothing should get in the way of your running training – especially the weather. We’ve produced the ultimate guide to running in cold weather… from the shoes on your feet to the hat on your head and everything in between. Also, how to stay safe on your runs, and, if you are one of the many people that struggles with breathing in cold weather, we have a great hack that we use when running in the cold.
One of our favourite things about running is, whatever the weather, it’s one of the few sports where you can get your trainers and running gear on, head out the door, and go for a run.
But when it comes to winter, it’s usually dark, wet, windy, and cold. This means we need to place some thought into what we’re going to wear so that we can remain safe when we run, stay warm and dry in adverse weather conditions, and most importantly still enjoy our runs!
In this blog post, we’re going to be covering what running gear you should be wearing when you do your winter runs and our recommendations for the best running gear.
Let’s start from the bottom and work our way up.
Which running shoes should I wear in winter?
Winter training is when most runners spend time building their strength, endurance and fitness levels, which means getting more miles on the clock.
Your usual road or track shoes aren’t going to cut the mustard in winter. You’re going to need something with more grip, that’s been designed for slippery, muddy trails and that will keep the water out.
There’s nothing worse than running with cold, wet feet. When it’s freezing cold outside your toes and fingers are one of the first things to feel it. Our body prioritises our essential organs, pumping more blood around your core area to keep this warm and worrying less about your extremities.
If you combine cold weather with wet shoes, your run is going to be pretty miserable. This is why we suggest investing in a good pair of grippy waterproof running trainers. We’ve put the 3 best winter running shoes below.
Whatever shoes you decide to run in this winter, look after them! If you’re shoes are caked in mud and wet through when you get back from your run, make sure you rinse them off. What I do is stuff them with some newspaper or amazon packaging to dry them out. Doing this will always mean you have got a pair of dry cleanish trainers when you go out for your run. Some people are tempted to stick them on a radiator, but this is going to dry them out too quick and ruin your trainers.
Top 3 running shoes this winter for everyday running -
ON Running Cloud Waterproof
Inov8 Terra
Hoke Challenger ATR 6
Top 3 running shoes this winter for racing -
HOKA Clifton 8
Nike Air Zoom Alphafly Next%
Saucony Endorphin Pro
What socks should I wear on my winter runs?
When we’re running in winter, the socks we decide to run in is important. Compression socks will help you recover quicker post run and will give you a snugger fit.
Compression socks can really help with easing sore shins too. So if you’re like me and sometimes your shin splints can flare up, especially when you’re putting in the extra miles in winter, compression socks are what you need to be getting.
They’ll also help you avoid blisters, rubs and protect your Achilles when you run, which is commonly injured in runners. When I find a sock that works for me I make sure I buy extra pairs.
The top 3 compression socks for your winter runs –
Rockay Vigor Compression Sock
2XU Vectr Merino
CEP Run Socks 3.0
Other Compression Socks
Shorts, Tights or Running Trousers - Which do you prefer?
When it’s cold I prefer to wear full length tights. This keeps my legs warm, protects my Achilles and keeps “everything” in place.
This is personal preference, some runners prefer to wear shorts throughout winter as some feel too restricted in full length tights which we understand as this can lower your knee lift, reduce your stride length and the speed you can run at.
What you can also find with full length tights is when it’s raining they tend to soak up the water, which can restrict movement, make them heavy and you may find them falling down, and nobody wants to see that while you’re running.
The compromise, if you’re not quite ready to run in shorts, is loose-fitting runner trousers. Again we’ve put some of the best ones below.
If you prefer to run in shorts even in the deep winter then these are the best -
Men’s Winter Running Shorts
Nike Flex Stride Shorts
If you prefer to wear running tights on those cold morning runs here are a couple of links -
2XU Wind Defence Comp Tights
Nike Shield Tech Tights
Running trousers are a great alternative if you don’t like running tights. Here is a pair that are great value -
Baleaf Tapered Athletic Running Pants
Men’s Running Trousers
What should I wear on my top half on cold runs?
When it comes to what you wear on your upper body, a rule of thumb here is “be bold and start off cold”. If you’ve been sat down in a warm office all day, it’s going to feel cold when you step outside. Usually what we find as we start to warm up is a lot of our layers come off.
There’s a little bit of planning involved when it comes to layering your upper body:
What’s the weather like outside?
Is it raining?
What’s the temperature?
What session have you got planned?
Will all dictate how many layers you do or don’t wear.
When I’m running in winter I find that I like to wear a thermal base layer and a t-shirt or long sleeve t-shirt over the top and if it’s raining I’ll put on a lightweight waterproof coat.
Because we train at a track it’s quite easy to take layers off and just drop them at the side of the track. But if you’re running around a park or on the road, this is where the planning comes in.
You need to think about what you’re wearing and make sure if you do need to take layers off, you can easily tie them around your waist. Rain and windchill can make the conditions feel a lot colder too, so it’s worth investing in a jacket that’s windproof and waterproof.
Top half winter running gear recommendations -
The Best Running Thermal
Other Running Thermals
The Best Running Coat
Other Running Coats
Keep those hands and head warm on winter runs
Earlier we spoke about when conditions are colder, the body aims to keep your core warm and takes blood away from your extremities - like your hands and feet.
Your head and ears are where we lose the most heat… so it’s a good idea to wear a hat in the winter to keep your head and ears warm.
Gloves are an essential part of my runs in winter, simply because my hands are where I tend to feel the cold first.
When I haven’t worn gloves, trying to type a message on my phone is near impossible, and everything you do is just harder when you can’t use your hands.
Having a few different types of gloves can be really useful, so a thin cotton pair to keep your hands warm and a waterproof pair for when it’s raining so your hands don’t feel like blocks of ice.
Running glove recommendations for your winter runs -
The Best Cotton Gloves For Running
Other Cotton Gloves For Running
The Best Waterproof Running Gloves
Other Waterproof Running Gloves
Running hats recommendations for your winter runs -
The Best Hat For Running
Other Hats For Running
Why do I struggle breathing on cold runs?
When you run, if you’re struggling to breathe or your nose is running, we’d recommend getting a snood or buff.
If you’re struggling to breathe during outdoor exercise it is likely you are suffering from Exercise-Induced Bronchoconstriction (EIB). This is where you are breathing in air that is cooler and drier than the air in your lungs.
The symptoms can include;
Trouble breathing
Coughing
Chest pain
Chest tightness
Wheezing (breathing that makes a hoarse, squeaky, or whistling sound)
We’ve found a great way to minimise the effects of (EIB) when training is to wear a snood when the temperature drops, it warms up the air you’re breathing and makes breathing easier when run.
Snoods we recommend for winter running -
The Best Snood For Running
Other Snoods Available
Don’t go from cold to running - you need a good warmup
The colder it is, the more time you’re going to want to spend warming up. The last thing you want is to pull a muscle in the cold, especially if it’s a longer session or some speed work.
We’ve made a 7 minute pre running warm up routine that’ll make sure this doesn’t happen, which you can check out here.
When you finish running what you do next is really important. If you’re cold and wet and you just stay in those clothes, you’re increasing your chances of getting ill and having to take time off from running.
The best thing you can do when you finish your run is get out of cold and wet clothes and into some dry ones. What most people will do is get straight in the shower… DON’T, you’ll get chilblains and if you’ve ever had them you’ll know how painful they are.
Finish your run, get into some dry clothes, have a hot a drink, and do a cool down before you get in the shower.
Stay Seen
When it gets to winter the chances are you’re going to be spending more time running in the dark. Whether that’s in the mornings or evenings.
Some running clothing and footwear have reflective elements built-in but wearing a high vis vest will help you get seen and stay as safe as possible.
A really good investment is a head torch, We use these a lot when we were running early mornings in winter at our local park and they really help you to be able to see where you’re going and avoid dips in the ground that could potentially give you an injury.
If you’re running on the road think about wearing some sort of light on your back so that traffic coming up behind you can see you.
Head torch recommendations for winter running -
The Best Men’s Head Torch For Running
Other Head Torches
Final Thoughts
So before you head out for your winter runs, planning is going to be key for you. Check the conditions ahead of time and wear what is going to be appropriate for the weather.
If you’re heading out for your run early in the morning or after you finish in the office, pack your running gear the night before so that you’re prepared.
And just remember what we said at the start, “be bold and start cold”. It’s better to start off a little bit colder and warm up quickly that it is to have too many layers on and get halfway through your run, and end up with half your running wardrobe around your waist. Carrying those extra layers can impact your running performance.
We hope this article and video will help you to stay warm, dry, safe, and most importantly enjoying your runs despite the cold weather.
