Running know-how
Winter running: what to wear in the cold
In winter it is cold, wet and dark by five. Sounds like a good excuse for the sofa, but this is when the fitness for spring marathons is built. With the right clothing, running in the cold is actually fun. Promise.
The 10 degree rule
The best known rule of thumb: dress as if it were about 10 degrees warmer than the thermometer says. Running produces so much body heat that otherwise you start sweating within minutes. If you feel slightly cold for the first five minutes, you got it right.
Layering
Instead of one thick jacket, wear several thin layers:
- Base layer: a close fitting technical shirt that moves sweat away from your skin. No cotton, it stays wet and chills you.
- Mid layer: a light long sleeve or thin fleece when it is properly cold.
- Outer layer: a windproof, breathable running jacket against wind and drizzle.
That way you can take off a layer or tie it around your waist when you warm up.
Head, hands, neck
You lose heat quickly through your head and hands. A thin hat or headband and light running gloves make a huge difference. A neck tube protects your neck and, below freezing, your mouth and nose too, so the cold air arrives in your lungs slightly warmed up.
Be seen
In winter you often run in the dark. Reflective details on jacket and shoes, a head torch or a small clip light make sure cars and cyclists see you early. All black looks fast, but after sunset it is mostly camouflage.
Grip and ice
On snow and ice, shoes with a more aggressive tread help, and on really slippery paths even slip-on spikes. And if it is pure ice: treadmill or rest day. No training plan is worth a cast.
After the run
Right after training you cool down quickly. So do not stretch outside for another ten minutes. Get inside, change into dry clothes and have something warm to drink.
Running where it is really cold
Looking for winter motivation? Some of the most beautiful marathons are in the north. Our shirts for Oslo, Stockholm, Helsinki and Reykjavík are a reminder that cold is mostly one thing: a question of the right layer.
