How to Layer Clothing While Running Outdoors in the Winter

Running in the winter can be challenging. Low temperatures and poor weather conditions make it difficult to stay warm and dry. Wind, ice and slippery sidewalks can be hazardous. Read on to learn how to protect yourself from the elements and continue running through the coldest winter months in comfort and style.

Things You'll Need

• Thick wool socks
• Gaiters
• Traction devices
• Running tights
• Wind pants
• Wicking layer (lightweight polypropylene such as Cool Max)
• Warmth layer (polar fleece )
• Shell layer (waterproof windbreaker in nylon or Gore-Tex)
• Hat
• Neck gaiter
• Sunscreen
• Sunglasses
• Fleece-lined waterproof mittens or gloves
• Vaseline

Instructions

1. Wear the wicking layer closest to your skin. Wear the wicking layer on your torso, legs (running tights), hands and feet. Materials made with polypropylene are designed to wick away sweat.

2. Cover the wicking layer with the warmth layer. Polar fleece is effective. You may not need this layer on your legs if the weather is not extremely cold.

3. Finish with a shell layer. This layer should be waterproof and windproof. Wear this layer on your torso, legs (wind pants) and hands.

4. Cover your legs and feet with gaiters if running in wet, damp or slushy conditions.

5. Choose a hat that covers your ears. Hats designed for winter running will include a built-in wicking layer.

Tips & Warnings

• Most body heat is lost through the head and extremities. Keep them covered. Carry heat packs for your hands. Throw your clothing in the dryer before you dress for running. Take extra time to warm up gently. Modify your run to deal with weather conditions. Avoid routes that expose you to wind or shorten your run if necessary. Wear sunscreen on your exposed skin. Put Vaseline on your lips to protect them. Wear sunglasses to protect your eyes from snow glare and harsh wind.

• Frostbite can occur in cold weather. Monitor your body periodically. As your body heats up during the run, continue to protect your extremities. When in doubt, play it safe. It is always better to skip a run today than to end up missing the next 6 months due to injury. Since it gets darker earlier in the winter and drivers often must deal with less than perfect conditions, reflective clothing or a light will help drivers see you more easily. You may not notice dehydration because of the cool temperature. Be certain to drink fluids. Bring a cell phone in case of emergency.