It can be hard to motivate ourselves to run when it’s cold outside.  One easy solution is making sure we’re dressed for it.

Most runners make the mistake of wearing WAY too much clothing.  They then create quite the sweat and potentially end up cold as a result.  At first, when you’re more walking than running, you might need a little extra clothing. Once you start running for longer stretches, you’ll be surprised at how much heat you generate.  

Figuring out what to wear is a bit of trial and error but here are some quick guidelines to get started: 

• Look at the temperature and then wear what you would normally wear if it was 10 degrees warmer outside.  For example, if it is -5 degrees you want to dress as if it’s +5. However, this is just a starting point.  If you’re doing a lot of walking or it’s windy, you’ll want to wear a little more, if it’s sunny, you’ll likely want to wear a little less.
• You should feel a little chilly during your first 10 minutes of running.  You will warm up and start to feel comfortable.   

Dress in layers

Staying warm is all about trapping layers of warm air close to your body.  

The layer that is closest to your body will be important.  Staying warm also requires staying dry. This first layer is generally tight and moisture- wicking to move any sweat generated away from our skin.  Think polyester and/or wool for this base layer,  as opposed to cotton, as they tend to moisture-wick a little better.

Next, you might have an insulating layer (but not always).  This could be another thin layer like your base layer or something thicker like a thin fleece, down, synthetic down or merino wool.

Your outer layer shwould be something to break the wind and/or keep you dry depending on the conditions.  This might be a thin nylon shell or something a little more substantial like Gore-Tex (or equivalent waterproof, wind-proof, breathable material).  Ideally, this layer breaths a little, again to avoid moisture build up that can make you feel cold later in your run.

Layering applies to the lower body too but you can get away with insulated tights (fleece-lined, for example) with something over top to break the wind on the coldest days.  There are technical running tights and pants out there, but the wardrobe can get pricey. You can make do with tights of an appropriate thickness and nylon pants on top on the colder days.