Everything You Need When Running in Cold-Weather

Posted on Dec 22, 2017

When it comes to working out and running, the cooler temperatures are very welcome to most people since it is a relief for them after an extremely hot weather. But definitely, cooler temperatures make a person dress differently.

There are some things you need to know when running or working out under chilly temperatures. You must remember that once you have started running, moving or working out, your body heats up fast which will leave you too warm if you’re already bundled up. Meanwhile, once you stop moving, running or working out, your body will cool down quickly, so you need to be prepared to get out of those wet clothes immediately once you are done with your exercise routine. It is always necessary to bring a change of dry clothes to put on as soon as you finish your run or to jump into a warm shower if readily available.

“There’s no such thing as bad weather, just bad gear,” this is the phrase we often hear from runners, which is also true. If you are properly dressed for the different types of weather conditions, nothing can stop you from doing your workout routine.

Since it is perfectly safe to exercise during the cold weather season, as long as you have all the things you need for a cold-weather running. Layer up your clothes for a cold-weather run with our cold-weather running essentials. Layer up your clothes for a cold-weather run with our cold-weather running essentials.

The hardest part about running under the cold weather condition is deciding what you need to wear. So, to avoid sweating through your clothes and jacket, or having cold and freezing hands, follow our tips:

1. Are you vigilant for possible hypothermia and frostbite?

You need to have handy gloves that will keep your hands warm without feeling uncomfortable. Your gloves must be wind resistant and it should also be comfortable enough to help you grip on your workout equipment and keep you safe.

Even in moderate temperatures, your hands can be wet and cold when you run, so wearing a good pair of gloves are always a necessity. Running gloves with a cozy fit will keep a tight seal of your hands and fingers against the cold weather condition.

So, wear gloves if frostbite and hypothermia aren’t life goals of yours.

2. Do you know how to protect your extremities from the cold weather?

Your lips, fingers, nose, and ears are the first to freeze, so be sure that your clothes can keep you well protected from the freezing temperature while you are doing your exercises. Wool clothing is perfect for keeping you warm during a cold-weather run.

Aside from wearing gloves, wool knit masks can also cover your whole head. It has holes for the eyes and nose. If you do not like this, then you can wear a heavy synthetic wool knit cap which can be pulled down low. Use it with a neck muffler or scarf.

Wool retains its insulating properties even when it is already wet because of the air pockets in its fiber which traps warm air. Socks that are made from wool will make you feel comfortable and will not make your feet feel itchy as you exercise and run.

Even if your private parts are not exposed, you still need to protect them from the cold weather. Nylon underwear like boxers or briefs with a barrier is very important for men and women during cold days. The nylon panel on men’s underwear keeps the heat intact and the wind out.

3. Have you invested in a medium-weight and a heavy-weight layer and jacket

Do not forget to wear a thermal jacket before you go out for a run. A lightweight thermal jacket will not be a barrier to your running speed and you will still look good on it.

Of course, you will be wearing other garments underneath, this is why you should choose the right size that would fit you well and make you feel comfortable as you workout. A jacket that is too small can make you feel suffocated when worn with other garments under it.

A breathable, warm, hooded, windproof jacket with solid layers underneath will give you the best results of your running exercise.

4. Run with a buddy on your side

Running with a friend by your side could surely boost up your speed and eagerness to exercise. It is also good to have a friend to run to especially during the cold weather just in case something goes wrong. Here are some of the things you can achieve if you workout with a buddy:

  • Supports and motivates you
  • Working out will become fun
  • You can try new workouts together
  • Your fitness goals can be achieved with a help of your buddy
  • You can have a friendly competition
  • Workout routines will be safer

Of course, if you think the weather is too bad to go for a run, you can head to a gym and just run on a treadmill. Making dates on a gym to lift weights, take a yoga class or Pilates class together can definitely help you stay on track with your activities.

Having a buddy to workout with can help you with your lifting exercises, sit ups and running. Your buddy can help you give it your all when it comes to your workout routines. If you want to achieve great results then you need to give it everything you’ve got. The right workout buddy can keep you motivated and can even push you through more reps and extra miles.

PilatesPlus informal guide for dressing

Here is our guide for dressing up during a cold-weather run:

  • 60+ degrees: Wear a tank top and shorts
  • 50–59 degrees: Wear a short-sleeved tech shirt and shorts
  • 40–49 degrees: Wear a long sleeve tech shirt, tights or shorts, gloves and ear covers
  • 30–39 degrees: Wear a long sleeve tech shirt,  tights or shorts, gloves, ear covers and headband
  • 20–29 degrees: Wear a layer of two shirts,  long sleeve, and short sleeve tech shirt or you can wear a long sleeve shirt paired with a jacket. For your bottom, wear tights and jogging pants. Also wear gloves, cap, and ear covers
  • 10–19 degrees:  Wear a layer of two shirts, mittens, cap, and tights, windbreaker pants and jacket
  • 0–9 degrees: Wear a layer of two shirts, tights, windbreaker pants/jacket, mittens, cap, a wool mask to and ear covers

A friendly warning from PilatesPlus:

If you are running on a cold-weather, you should remember that hypothermia and frostbite could strike you. This is why you should be dressed for the condition even if you’re exercise is at an easy level. If it’s cold outside, you must watch out for these two dangerous conditions:

Frostbite: This happens when your skin temperature falls below 32 degrees Fahrenheit. Frostbite mostly affects your ears, cheeks, fingers, noes, and toes. It usually starts with aching, burning, redness, and tingling that lead to numbness.

Hypothermia: This usually strikes once your body loses more heat that it can produce. Once your core temperature falls under 95 degrees Fahrenheit, you can feel the symptoms of hypothermia such as numbness, shivering, confusion and lack of coordination. This usually happens when your skin is wet during the snowy or rainy season.

At Pilates Plus, we promote proper breathing techniques to help you maximize the results you get out of your Pilates class. Breathe your way to good health and wellness—join us today!

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