While exercising on a blustery, 30-degree day may not be as pleasant as a sunny and 75-degree day, it is possible — and even enjoyable, if you do it right. The key is to dress correctly. As the Norwegians say: “There’s no bad weather; only bad clothing.” Whether you’re heading out for a run or hitting the slopes, the following tips — and gear — will help you stay warm and dry.
Layer up: The main rule of thumb for winter workouts is to layer, layer, layer. You’ll want to wear two to three layers, depending on how cold it is, the wind chill, and your level of acclimation to the cold.
A moisture-wicking base layer, preferably made of merino wool, works great in cold weather. Avoid cotton. The second layer should be a lightweight jacket or vest in a synthetic material like polyester or fleece. The outer layer should be a windproof jacket, with or without insulation, depending on the temperature. Start with one less layer than you think you need to avoid overdressing. You should feel a little chilly when you first walk outside, as your core temperature will rise as you exercise.
What to wear by temperature:
50 degrees F (10 degrees C):
Thin, long-sleeved shirt with moisture-wicking material. Comfortable shorts. Thin, moisture-wicking socks. Headband for women.
45 degrees F (7 degrees C):
Slightly thicker long-sleeve shirt or T-shirt with a thin long sleeve. Longer shorts or capris. Thin, moisture-wicking socks. Thin hat.
40 degrees F (4 degrees C):
Medium thickness long-sleeve with a windproof outer vest or moisture-wicking T-shirt underneath. Half-length tights/capris for women or shorts/pants for men. Lighter headband. Thin, windproof, waterproof gloves.
35 degrees F (2 degrees C):
Thicker long sleeve made of moisture-wicking material or a second layer of long sleeve.Running tights or pants.Lighter headband.Thin, windproof, waterproof gloves.
30 degrees F (-1 degrees C):
Two long-sleeve layers; one thin base layer, plus a thicker long sleeve. Thicker running tights or pants. Fleece headband or hat. Thicker, moisture-wicking socks.
25 degrees F (-4 degrees C):
Thick, high-rising long sleeve (fleece inside). Windproof, water-resistant running jacket or second thicker long sleeve. Thicker running tights. Mittens. Thicker hat with fleece inside.
Below 20 degrees F (-7 degrees C):
Two long sleeves; consider at least one thicker long sleeve. Wind/water-resistant running jacket. Two pairs of tights. Neck gaiter. Two pairs of gloves. Thicker hat with fleece inside. Thicker, moisture-wicking socks.
Accessorize smartly: Hat and gloves are must-haves for winter workouts. Your hands will get especially cold, so find warm gloves to ensure you’re not wasting energy trying to warm your hands throughout your workout.
In extremely cold temps, a winter hat is recommended, but a baseball hat might be better in slightly warmer conditions to prevent overheating.A running headband works to keep ears warm without excess insulation.Consider a helmet and heavy-duty ski gloves for skiing.
Step up your footwear: Your regular running shoes should suffice on most cold-weather runs, but if the terrain is wet or icy, consider water-resistant shoes with Gore-Tex.
For icy conditions, use special traction devices like YakTrax. Choose shoes with reflective elements for visibility if running early in the morning or later at night.
Hydrate: Don’t forget to drink plenty of water, even in extreme cold. It can be difficult to remember to drink when bundled up, but you still need extra water to replace what you lose through exercise.
Protect your skin: Wear sunscreen, especially on reflective snow. Vaseline can act as a barrier when applied to your face or exposed skin before a cold or windy run.
Use common sense: Sometimes, it’s too cold to work out in the great outdoors. Avoid frostbite by refraining from working out when the wind chill is in the negative temperatures, especially -15 degrees or less. In such cases, opt for a treadmill or gym session. If you have asthma, poor blood circulation, or heart problems, check with your doctor before heading out in cold weather.
Knowing what to wear can keep you running in the hottest days of summer and the coldest days of winter. Dress appropriately, and you can knock out those runs and keep your training on schedule, regardless of the weather.
