WEEK 3: HOW TO DRESS FOR RUNNING WHEN IT'S COLD OUTSIDE

03/02/17

WEEK 3: HOW TO DRESS FOR RUNNING WHEN IT'S COLD OUTSIDE

HOW TO DRESS FOR RUNNING WHEN IT'S COLD OUTSIDE

15°C and ABOVE

  • Lightweight running short- or long-sleeved shirt,
  • running full.-lenght or short pants,
  • running (ankle) socks.

 

4°C – 15°C

  • Lightweight running short- or long-sleeved shirt or/and lightweight warmth running sweatshirt,
  • running pants,
  • compression socks for achilles tendonitis.

 

-1°C – 4°C

  • Lightweight running long-sleeved shirt (I recommend ski underwear),
  • lightweight warmth running shirt,
  • warmth full-lenght running pants,
  • compression socks for achilles tendonitis,
  • gloves,
  • running cap made of good material to avoid itching.

 

-1°C – 4°C

  • Ski underwear recommended,
  • lightweight warmth running shirt,
  • running jacket (only for slow long-distance run),
  • warmth full-length running pants (light full-lenght running pants + warmth full-lenght running pants),
  • compression socks for achilles tendonitis,
  • gloves,
  • running cap made of good material to avoid itching.

 

-10°C AND ABOVE

Running at very low temperatures can be a challenge, depending on how someone is used to running in winter. Also the respiratory tract is an important element.

When going for a run, you shouldn’t feel warm in the moment of stepping out of the house, as your body will warm up already after few minutes of an activity.in windy conditions put on an anorak. Too many layers can cause overheating of your body and, consequently, you become tired and affected by stress. As a result, your performance isn’t the best.

There is no formula of how to get dressed for a run. Just listen to your body and you will find the right way. When running fast, you don’t need many layers, but put some extra layers for a slow long-distance run.