One of the most important things about running in colder weather is how you dress. There are so many runners that will overdress. If you do this, then you can get too hot during your run and be uncomfortable. Actually, you want to be a little chilly when you first start out. You will warm up as you start running. A good rule of thumb is to dress as if it is 10 degrees warmer than it actually it.
You want to dress in layers. And, you definitely need to have your base layer be made of technical, moisture wicking material. This will help to draw the moisture away from you as sweat during your run and help you to stay warmer. Definitely stay away from cotton. It will get wet, stay wet and you’ll be chilled during your run. Your top layer should be made of a breathable material such as Gore-Tex. This layer will also help you if it is windy or snowing/raining.
Make sure that you are wearing gloves and a cap or hat. You can lose 20%-30% of your body heat out of your head and hands. So, you want to make sure that you are keeping them covered.
If you can and you are running out and back, try to start your run heading into the wind. This will make your run much better at the end. The wind will be at your back when you are tired and heated up from your run. You’ll feel better and you will keep from getting chilled.
Even though it’s colder outside, you want to make sure that you are staying properly hydrated. You are still sweating and losing fluids. And, with the cooler weather you sweat will be evaporating more quickly and not cooling your body down. So, make sure you are still drinking adequately.
Running through the colder weather is good for many reasons. And, most importantly you will stay in shape through the winter season. This will give you a head start on your training when spring gets here.