My Winter Running Kit
Start running they said, it’s a cheap sport they said. All you need is a good pair of running shoes, and you’re set, right?
Well, technically, yes, that is true, however, there are definitely some items that might help make your runs a bit more comfortable and enjoyable. Here’s my list for winter running in the Pacific North West (the rest of you, well, all I can say is layer up!).
Winter Running Nutrition + Hydration
First up, because I’m a nutritionist, food and hydration are always top of mind. Maybe your not running as long and far when the weather cools, but that doesn’t mean you skimp on nutrition. I always make sure to carry extra fuel, just in case…On those really cold days I also try to keep my nutrition close to my body to keep is soft and warm. Although I recently learned that the xact chews stay soft even on the coldest days!
Adding electrolytes or sea salt to your water not only gives you the benefit of staying hydrated, it also can help prevent your water from freezing on those really cold days by lowering the freezing point of your liquid.
Winter Running Shoes
The most technical and most important purchase will be your running shoes. It’s best to go into a running shoe specific store. These stores will help find a shoe that meets your needs and fit according to your running goals. Take the time to try on different pairs and see how they feel. Many stores allow for a trial period where you can return the shoe if you find it’s not right for you after a short period of time, provided that they are worn only indoors or on a treadmill. I would recommend staying away from waterproof shoes, unless you use them for light runs or walks only on wet days. However, in the trails your feet end up wet from the inside and then can’t breath and so they don’t dry, leaving you with a soggy mess in your socks.
Added to the shoes, i’d recommend a good pair of spikes that you carry with you in your backpack. These can be helpful even on snowy and icy days and if' you’re planning on heading into any kind of elevation.
xact nutrition
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Winter Running socks
The importance of good running socks cannot be stressed enough. Your feet will thank you for it. Good running socks are seamless and have been designed to wick away moisture and sweat from the foot. These can help massively in reducing friction and with the prevention of blisters.
Look for socks with more padding in certain areas to aid the shoes in cushioning. Some socks are designed to be left and right specific, so look out for these and wear them on the correct feet!
In winter, I would recommend warmer socks that have wool fibers like Merino wool woven in or other materials for the extra warmth and sweat-wicking technology. I love me my Icebreaker socks (also because they have a lifetime guarantee!). For a fun flare, my favourite compression sock are from Outway, a Canadian company making super fun and high quality socks
Winter Running tights
When the weather gets cold it is advisable to wear tights to keep your legs warmer and thus reduce the chance of injury. Running tights can be custom fit to hug the legs more efficiently and stop the wind and rain penetrating to the leg itself. This helps to reduce injuries from cold muscles and also means that you can enjoy your running more even when the weather is far from ideal.
Tights should be snug fitting and comfortable. It is important to try them on before you buy because many manufacturers have different cuts to suit different styles of runner. Winter running tights for women generally are thicker or have a fleece lining for the extra warmth. You may also consider moisture wicking fabrics to help stay a little drier.
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Winter Running tops
I would never recommend running in an ordinary cotton top, which rapidly absorbs sweat or rain and can lead to added friction. Loose cotton garments can chafe under the arms and rub in places you wish they didn’t. You can wear any cotton garments when you’re warming up or after your run, but it’s not advisable to run in them. Keeping your inside layers dry when the temperatures drop and removing any wet clothes can make all the difference in your enjoyment and recovery.
The mid to top range performance tops all generally wick away sweat to keep you cooler and allow greater air circulation through the fabric. They feel very light-weight but have the properties to keep you warm or cool depending on conditions. My preference are wool blends, but they are definitely on the higher priced side.
Running tops should be reasonably tight but not necessarily figure-hugging and likewise they shouldn’t flap around when you run in them. It is a fine balance between well fitted and slightly baggy you should aim for.
Winter Running Hat
In cold conditions, up to 30 per cent of your body heat can be lost through your head, hence the importance of a hat. Hats are similar to gloves in that woollen ones are often the norm because they are easy to get hold of and cheap. More expensive hats offer wind or waterproof protection.
Caps offer greater protection from the rain, snow and sun but often they can get blown off in windy conditions, and they don’t offer the same warmth capabilities as woollen or high-tech fabrics. In addition, caps are better for runners who wear glasses because they help shelter the glasses from rain or snow.
If hats aren’t your style, try headband or fold up a buff to keep your ears warm on those cooler winter days.
Running gloves
Because running causes large volumes of blood to be diverted from the extremities (fingers and hands) to the working muscles in your legs primarily, the hands can get very cold, hence the need for gloves. Gloves should be lightweight and comfortable. Only in extreme weather will you need to wear thick running gloves and more often than not you will heat up enough to be okay in the normal thin type.
Synthetic or wool gloves are the norm because they are cheap, but they don’t offer the same waterproof and wind breaking capabilities of other fabrics. In our wet climates, it is worth investing in a decent waterproof/windproof pair. Running with cold hands can ruin the experience for you, so choose carefully when you buy. I like the type with the windproof flap that you can fold over for extra protection when needed.
Layer Up
Layering is key to staying comfortable on those colder running days
Winter Running jacket or vest
When the weather gets really cold or wet it is advisable to run in a vest and a long sleeve waterproof top. The top range options offer excellent wind-stopping and rain-resistance capabilities and can keep you warm and dry throughout the worst of most runs. More affordable versions will be fine for most running conditions but they will sacrifice certain aspects like not being 100 per cent waterproof or windproof.
A good sports bra
Ladies, this is key! A good sports bra can reduce unwanted and uncomfortable movement of the bust which is important if you want to avoid stretching the supporting ligaments irreversibly and keep your chafe free. Expect to pay more for a good sports bra than a standard one. Get along to a store where you can be properly measured and fitted for your sports bra. Do the jump test in the change room to get a feel for the support the bra will provide. My favourites are the high support versions made by Athleta and Lululemon, however I hate the ones with the front zipper closure as it just means more things to rub on your skin which you want to avoid.
Be visible running in the dark
This is especially important on because it gets dark at like 3pm here! It’s always worth taking into consideration when buying your kit the need to be visible. Many items of clothing have reflective strips or are considered high-viz with reflective marks in key area of the gear, enabling you to be seen when out running in the dark. Alternatively, wear a fluorescent bib so that drivers can easily spot you.
On a similar note, consider a head lamp to guide you through those morning and evening runs. Headlamps can be worn both on your head or around your waist, which can sometimes feel more comfortable. Look for headlamps within your budget with the highest lumen possible, especially if you’re out on the trails.
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A few other winter running essentials
Buff or neck warmer these small and versatile tubes are great accessories to any run kit. They can be used as a hat, headband, neck warmer in colder months. They can also double as cooling agents when worn wet or to help wipe away dirt and sweat.
Watch - one can easily get swept away with all the fancy running watches on the market, but often enough, a simple digital watch with a timer can do the trick if your timing you runs or working through intervals. Many smart watches now sink up to training apps like Strava that log and track your runs if your into analyzing your running data.
Running belt/Hydration belt - as you increase your time and distance, you want to consider carrying a form of hydration with you. It can be cumbersome to carry a water bottle on your longer runs, so there are a number of options ranging from belts to vests that can comfortably carry your essentials for you.
Don’t ruin your run kit in the wash
As a final piece of advice, always follow the manufacturer’s washing/drying instructions. After investing in good winter running gear, the last thing you want to do is ruin it the first time you wash it. Some fabrics are specially treated with water-repellent coatings or equivalent and need to be washed or dried carefully so as not to ruin them, or even worse, shrink them.
A winter running kit doesn't have to cost a small fortune. However, good quality running-specific garments will not only last and therefore be a good investment, but will also enhance your running enjoyment. I’ve had some of my favourite pieces for over 10 years. I take good care of them and they still look and preform like they did on the first day. By being prepared for cooler conditions enables you to stay warm, dry and enjoy the run more.
