Running through the cold weather can help shake those winter blues, improve your energy level, and guarantee that you'll be in better shape once warmer weather rolls around. But dressing for winter activities is a tricky game; too much or too little and you'll be miserable out there.

Below are some guidelines for dressing appropriately for the cold:

Key Apparel Pieces

A long sleeve wicking base layer keeps you warm by trapping warm air between your body and the top. The technical fabric will help move moisture away from your skin keeping you dry and comfortable. You can layer this over a technical tank or short sleeve tee for an extra layer of warmth.

Pants keep your muscles and tendons warm and promote circulation. The technical fabric moves moisture away to keep you dry and prevent unpleasant chafing. Running pants are available in a tight or loose-fit option.

Your jacket is protection against the elements. It traps warm air in and prevents cool wind from reaching your skin. Pockets allow you to store running essentials, such a Gu or a cell phone.

As much as 30% of your body heat escapes through your hands and feet. On mild days, wear running gloves that wick moisture away. Mittens are a better choice on colder days because your fingers will share their body heat.

Wearing a hat will help prevent the loss of another 40% of your body’s heat. When it's really cold, wear a balaclava (face mask) or a scarf over your mouth to warm the air you breathe and protect your face.

Wearing the right running socks when running in the cold weather is not only about comfort, it's also a safety issue. Cold, wet feet put you at risk for frostbite. Cotton is an absolute no-no!

Dressing Guidelines

COLD

30 degree weather: 2 tops, 1 bottom. Long sleeve base layer and a vest to keep your core warm. Tights (or shorts) for you polar bears.

10-20 degrees: 2 tops, 2 bottoms. A jacket over your base layer and wind pants over your tights.

COLDER

0-10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold prone) and a jacket. Windbrief for the men.

-10 to 0 degrees: 3 tops, 2 bottoms, an extra pair of mittens, 1 scarf or neckwarmer wrapped around mouth or a balaclava.

COLDEST

-20 degrees weather: 3 tops, 3 bottoms, 1 balaclava, sunglasses.   
 

Additional Cold Weather Tips

• Dress as if it is 20 degrees warmer that the temp reads
• Think layers and technical fabrics to wick sweat
• Reflectivity--gear/apparel that is made of high-visibility fabric is a must
• Zippers you can adjust will help you regulate as you heat up
• Your body still heats up and sweats even in the cold, so remember to stay hydrated
• The glare from snow can cause snow blindness, so get some sunglasses
• Cold air can trigger chest pain or asthma attacks so check with your doctor if you think you are at risk
• Wind penetrates your clothes, eliminating the warm air around you--if wind chill is a factor consider an indoor workout
• A slow warm-up and easy effort are the name of the game on very cold days