Cold weather

Cold Weather Running Fact Sheet
Supplied by Running Room

Running: The Complete Guide to Building your Running Program by John Stanton

  • Wear three layers: a base layer, an insulating layer, and a windproof shell. Some clothing is quite efficient, such as Fit-Wear; if you have this then two layers will suffice.
  •  Do not expose too much skin. Keep all extremities covered e.g.: ears, hands, wrists, ankles, and neck. Your respiratory area (nose and mouth) will stay warm because of the breathing business going on.
  • Up to 50 percent of the body’s heat is lost through the head. Wear a balaclava or toque to keep warm.
  • Shorten your stride to improve your footing on icy roads. Wear Ice Grips over the soles of your shoes for greater traction.
  • Mittens are warmer than gloves.
  • No need to get out the wool socks, or double up on your regular pair. Wear a single pair of thermal socks to stay warm.
  • Chap Stick your nose and ears, as well as your lips.
  • Petroleum jelly on your hands helps keep them warm, and moisturized.
  • Wear your water bottle under your jacket to keep it from freezing.
  • No runner has ever frozen his or her lungs in sub-zero weather. The body warms the air before it enters the lungs. If you find the cold air uncomfortable, wear a face mask or cover-up; it will help warm the air.
  • Warm up properly, start your run at a comfortable pace and slowly build up the pace to a pace slower than your normal training pace.
  • Do not accelerate or decelerate quickly in the cold weather.
  • Make sure your changes in direction are gradual