Training Tips by Runzy Director of Coaching Joe McConkey

Winter Running Mantra #2

When it comes to dressing appropriately for winter running...

PAY ATTENTION TO THE DETAILS!

If you are running outside and feel cold ask yourself, what is the temperature outside? What is the ‘real feel’ temperature given the wind? Where exactly are you cold? Is it your legs, face, hands, body? Once you have this information you can now start to make a list of what apparel is needed for specific conditions. Below is a common general list of winter running apparel for various temperature ranges. Fine-tune this list so you can go out for a run and not regret it 10 minutes later...

• synthetic, thin running pants or tights
• breathable synthetic short sleeve shirt (wicking’ layer - to allow sweat to leave your body)
• breathable synthetic long sleeve shirt (wicking and insulator)

• synthetic, thin running pants or tights
• breathable synthetic short sleeve shirt (wicking)
• breathable synthetic long sleeve shirt (wicking and insulator)
• light running jacket (windbreaker layer)
• thin gloves and hat

• thicker, warmer running pants
• breathable synthetic short sleeve shirt (wicking)
• breathable synthetic long sleeve shirt (insulator and wicking)
• thicker running jacket or vest (windbreaker and insulator)
• thicker gloves and hat

• thicker, warmer running pants (insulator)
• lighter, thin running pants over the thicker pants (windbreaker)
• breathable wicking synthetic short sleeve shirt (wicking)
• two layers of breathable synthetic long sleeve shirts (insulator and wicking)
• thicker running jacket or vest (windbreaker and insulator)
• thicker gloves and hat
• face mask
• thicker socks

• thicker, warmer running pants (insulator)
• lighter, thin running pants over the thicker pants (windbreaker)
• breathable wicking synthetic short sleeve shirt (wicking)
• breathable synthetic long sleeve shirts (wicking and insulator)
• cotton long sleeve shirt (insulator)
• thicker running jacket or vest (windbreaker and insulator)
• thin layer of gloves (wicking) + thicker gloves (insulator), and hat
• face mask
• thicker socks or two pairs of socks

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