Winter running tips and recs

In Monday’s newsletter, we talked about building cold weather motivation. Now that you’re ready to go, let’s figure out what to wear.  

The 20-mile training run is a time-honored staple of marathon training. Back when I was training for Boston, my 20-miler happened to fall on a freezing cold morning. It was the kind of run you remember forever, both for the accomplishment, as well as the agony. 

I left the house that morning feeling prepared. My running wardrobe (or ‘kit,’ if you’re fancy) consisted of tights, base layer, jacket, hat, and gloves. I had literally everything covered, except for my face. 

The next day, I felt a horrible pain in my throat and was sure I caught a cold. Turns out, I had just given myself a really sore throat. It’s a common affliction among runners who go out in extremely cold temperatures, particularly when breathing through the mouth, as most runners do. 

The pain went away, but for the rest of the winter I had to do something about protecting my throat. That led to experiments with all manner of makeshift rigs until I settled on tying a bandana around my face like a bandit. Small problem. Every half mile the bandana would begin slowly sliding my face. Someone suggested a Buff band and it worked like a charm. 

Now I don’t even think about wearing a Buff around my neck. It’s part of my winter running wardrobe just like a hat and gloves. Whenever I start feeling frosty, I simply pull the Buff over my face.* In addition to providing a layer of warmth, the Buff also helps protect my neck and prevent chafing via wayward zippers or pack straps. The Buff has so many uses, it’s basically the MacGyver of my running kit. 

*Yes, I read the paper about why you shouldn’t use a Buff as a facemask during the pandemic. We’ll get to that in a future newsletter.*

That’s the thing with gear. When run management problems arise, there’s probably a gear solution to be found. The other thing is you have to be willing to experiment until you find something that works.

When I started training in cold weather, I had never even heard of base layers. Now I have six in various levels of thickness. Over time, I added hats, gloves, warmer socks, lightweight shells, and heavier jackets. It’s taken years to find the right combinations, but I eventually developed a winter running system that works for a variety of conditions. 

Feelig nice and toasty.

If you’ve been running the cold for a while, you’ve probably built your own system specific to your own preferences and climate. I’d love to hear about them in the comments. 

For new runners, all of this can feel overwhelming. Don’t freak out. Before you start panic shopping, look around the house for stuff you may already have. I once spent a winter running in sweats pulled over gym shorts with an old zip-up fleece, and a winter hat from the 90s that was lying around. Remember, we all started somewhere. 

To be sure, cold weather running requires a financial investment. I’d estimate that more than half my gear money has been spent on winter running clothes. It’s one of running’s dirty secrets that gear is a significant barrier to entry, no matter how minimal we like to think we are. 

The good news is that while this stuff may be pricey, it’s built to last multiple seasons. Try to think of gear as an investment in your running, and be honest with yourself about how much you need. 

Before getting into specifics, I want to offer the following disclaimer. When I recommend a specific brand or item, it’s because it works for me. It may not work for you, and in fact, there are literally dozens of other options that may work better for your running. With all that in mind, here’s a few tips to get you started. 

Invest in the basics. 

The reality is you don’t need that much to start running in the cold. A pair of tights or jogging pants, a warm top that wicks moisture, gloves, and a hat will do just fine. Avoid cotton anything -- socks, sweats, shirts -- because cotton absorbs moisture, rather than wicking it away. 

If you’re new to cold weather running, try keeping a training log and take time to assess your clothing options. Experiment with different combinations until you find pieces that work. Typically, gear goes on sale as the seasons change. Each spring, I think about what I might need to take my winter running to the next level, or what might need to be replaced. 

It’s a great idea to develop a relationship with your local running store. Many of them have pop-ups sidewalk sales between seasons. If that’s not available, REI and Running Warehouse are my go-to online outlets.  

Remind yourself it’s OK to be a little bit cold. 

You’re going to warm up significantly over the course of your run, so think about how you want to feel a mile or two into it, rather than how cold you feel at the start. 

Every winter, I have to remind myself not to grab the heaviest stuff in my collection when the temperature drops. Invariably, an hour into a run I’ll start overheating and remember I should have dressed down a layer. There are few things more uncomfortable than frozen sweat. 

Think of cold weather gear like a puzzle. 

I like to lay my clothes out the day before runs. I might swap a piece or two out during the course of the day, but when it’s time to run I want to have confidence in my choices. If I choose my gear correctly, I’ll feel reasonably comfortable throughout the run. If not, I’ll suck it up and try to do better the next time. 

When the temperature gets into the low 30s, I typically start with a tight base layer. Craft makes excellent, albeit expensive, cold-weather tops. Be warned: The fit can be a little snug. A good base layer should move with your body. You don’t want to feel like the Michelin Man while you’re running. 

From there, I might layer with a vest or light shell. The Patagonia Houdini is amazing. If you run in the early morning or after dark, think about getting reflective gear. Most running tights and pants are black, so look to add splashes of bright colors with hats and tops. Have fun, let your running freak flag fly.  

Forget the temperature, look at the wind chill. 

There is a significant difference between a 28 degree run with zero wind and getting out there on a day with 15-20 MPH winds coming out of the northeast. Take stock of the wind chill as much as the temperature when making clothing choices. 

While we’re at it, take some time to get familiar with all manner of weather conditions. Get to know how humidity affects your body in colder conditions and always be on the lookout for precipitation. 

Pay attention to moisture and exposure. 

The one thing I don’t want on a cold-weather run is frostbite. Monitor your extremities at all times, particularly when it’s snowy or slushy. If I’m going out for longer than an hour or two, I make sure to stash an extra pair of socks and a dry hat in my pack. 

When it’s absurdly cold, say less than 20 degrees, make an effort to keep as much of your body covered as possible. Wrists and ankles are particularly vulnerable spots. Bottom line: If you’re wet and feeling cold, it’s time to come in. 

Think about getting a drying rack. 

If you run in the winter, you’re going to do a lot of laundry. As my wife will tell you, wet winter gear packs a particular funk. Most of the gear that’s made of technical material like tights and tops shouldn’t be put in the dryer. Our rickety drying rack is always full during the winter.  

When winter weather hits, slow down and enjoy. 

Running in snow is a lot like running in the sand. The harder you try to push the pace, the tougher it becomes to maintain form. There’s an art to running in snow. It requires patience and persistence. Think light steps and short strides rather than brute force. Whenever there’s snow on the ground, I know my run is going to be a lot slower than normal. But who cares? Running in snow is amazing.

Watch out for ice. 

Quite honestly, I’d rather be on trail than roads this time of the year because icy sidewalks are particularly treacherous. If you encounter ice on your run, try to avoid it. If you find yourself slipping on ice, don’t panic. Find your balance and shuffle slowly until you get back to dry land. 

Pay particular attention to black ice, especially if you go out early in the morning. If it’s cold and you see a wet spot on the ground, just assume it’s ice and do what you can to avoid it. 

If you run on trails or in places with more hard-packed snow and ice than concrete or asphalt, you might try slipping on a pair of microspikes. Some people like Yaktraks. I’m team Kahtoola. I keep a pair in my car year-round because you never know. If you run on trails this time of year, don’t assume that snow and ice will melt as quickly as it does on roads. It will not! 

Embrace your post run comfort.

Congrats on getting out there in the cold. You just did something great. Now treat yourself like the king and queen of winter you are and pamper yourself. 

Because I don’t want to drive home in wet clothes, I keep a post-run backpack stocked with warm, comfortable clothes in my car. Start with a pair of fleece lined jogging pants, add a warm top, cushy socks, a dry hat, and thick gloves. For emergencies, have a stash of hand warmers at the ready. 

My absolute favorite thing to have waiting for me after a cold run is a thermos full of hot coffee. Once I’m dry and comfortable, I pop the hatchback of my Subaru, stare out at the snowy forest with steaming java in hand and think to myself, you sir are a hearty mf-er. 

I’m sure I left a bunch of stuff out. Have questions? Hit me up in the comments or add your own tips and suggestions.

You don’t need a weatherman, but this chart may help.

Over the years I’ve developed a basic weather/gear chart. It’s not that serious and I go off script all the time, but it helps me sort through options when planning runs. You will notice things start getting way more intricate as the weather drops. 

• 70 and up: Tank top weather, baby.

• 60s: Shorts and a t-shirt or tank.

• 50s: T-shirt or tank with arm sleeves or long sleeve. Maybe a warm hat or headband and/or gloves.

• 40s: Long sleeve shirt, definitely a hat and gloves.

• 30s: Maybe tights instead of shorts, mix in a vest or lightweight shell to pair with a long sleeve or tight base layer to keep the core warm. 

• 20s: Definitely tights and two layers, usually a tight base layer and lightweight shell.

• Zero to 20: Heavier fleece-lined tights and warmer base layer. Maybe a jacket instead of a shell, depending on factors like wind chill and precipitation. 

• Below zero: Think really hard about how badly I want to be out there. Put on the warmest gear I have. Make sure to have as little exposed skin as possible. No more than an hour, tops.