Winter running: how to dress for training in cold weather?

In winter, with the biting cold and the sun setting earlier and earlier, the desire to stay warm on your couch is more tempting than usual. While we can't do anything about the usual excuses of fatigue, lack of time, outings with friends or television appointments, there is one bad excuse that it's possible to fight against: the cold!

Summary:

• General

• Head

• Hands

• Feet

• Visibility

When temperatures drop or when the cold is humid and the weather overcast, it is essential to apply the three-layer rule well known to mountaineers and hikers.

This multi-layer system includes :

• a first breathable layer,

• a second insulating layer,

• a third windproof and water-repellent layer.

Note: cold doesn't prevent running, especially in France where the thermostat rarely drops below -15°C. Thus, above these temperatures, practicing outdoor physical activity remains beneficial and recommended for the body and mind. If you go out sufficiently well equipped, you don't risk catching the famous "chill". On the contrary, exercise strengthens immunity.

Warning : in this article, we are addressing regular runners. We strongly recommend that beginners make an appointment with their general practitioner to perform a health assessment before starting any new sports activity.

Brand spotlight : Summit Outdoor is a brand of technical thermoregulating clothing ideal for outdoor activities and sports. In very cold temperatures, you can combine one of their extreme t-shirts with extreme line tights that will serve as your first breathable layer. Summit outdoor also offers balaclavas and neck warmers. Find all products on our Summit Outdoor brand page.

Running in winter cannot be improvised, especially if you live in a region where temperatures can regularly drop below zero. Often, we have the reflex to cover the upper body by putting on a warm jacket or windbreaker and we forget the main thing, which is to protect the extremities of the body. Indeed, the feet, hands and especially the head and ears must be protected from the cold. To avoid heat loss without sweating, you will need to choose a breathable and water-repellent beanie. The headband can also be an excellent solution depending on weather conditions and the intensity of your session.

Our pro tip: the neck warmer, an essential accessory for athletes in winter. Very versatile, it protects the neck and/or head as needed and, if you get too hot, it slips around your wrist so as not to burden you. The famous Buff brand has made this essential product its specialty.

Nothing is more unpleasant than running with cold hands. To prevent your fingers from going numb from the cold and spoiling your running session, it is essential to equip yourself with gloves. As with the beanie, they should be chosen in breathable and water-repellent technical fabric to protect you from rain while allowing perspiration to pass through. At the beginning of winter, you should favor thin gloves, not too thick. As temperatures drop, you will probably need to consider opting for more insulating gloves, fleece for example, or even mittens ! There are even special running gloves that can, depending on need, transform into mittens. Also think about thermal touch gloves if you use your phone to record your session or take photos.

Shoes are certainly the most important running equipment and the one on which athletes spend the most money. Indeed, a shoe poorly adapted to your foot can not only cause discomfort, but above all, it can end up causing injuries. And injuries are the nightmare of athletes since depending on the severity, they can delay the return to training from a few days to several months.

For shoes as for everything, there are two schools, namely the pro-waterproof and the pro-breathability. So should you choose completely waterproof shoes, in Gore-Tex, simple water-repellent or none of that?

Our answer is that there isn't just one. This will once again depend on a multitude of factors. First, the type of terrain on which you train. If you run on trails, you should rather consider waterproof trail shoes  with "spikes" to protect you from mud or snow. On the contrary, if you run on road or track, favor lighter, more dynamic, breathable shoes with a smoother sole. You will also need to take into account the weather conditions. If the track or road is completely frozen or covered with snow, it's better to be equipped with non-waterproof breathable trail shoes that will give you more grip on slippery ground while letting your feet breathe. If you're afraid of being too cold, you can also play with the socks. Choose them warm and high, in merino wool or technical textile. Gaiters can also provide additional protection for your Gore-tex shoes if you plan to run on a particularly muddy or snowy trail path.

In any case, we advise you not to choose running shoes that are too tight, as compression accelerates cooling.

In winter, with the days getting shorter, we can quickly find ourselves running in complete darkness. This lack of light can quickly prove dangerous, especially in the city or near roads. To avoid finding yourself in this situation, favor bright clothing or clothing with reflective strips. Likewise, if you run in total darkness, a headlamp will quickly become your best ally for seeing and being seen during your running sessions.

Discover in our shop all our running clothing for winter, our sports shoes and sports accessories in the sports category.