As we enter mid-to-late November, temperatures gradually decline. With the arrival of winter, you outdoor running enthusiasts also need to know how to dress and gear up in order to run healthier and safer.
Among various winter outdoor sports, running is undoubtedly the simplest and most effective form of exercise. Running in winter can enhance your body’s cold resistance and help prevent colds. However, low temperatures and strong winds are the biggest challenges of winter outdoor running, making clothing choices an important issue.
Here is a carefully curated winter running gear guide to help you bravely take on the challenges of winter.
Above 10°C
Bottoms: Consider shorts with a slightly longer cut than those used in summer training, or opt for three-quarter-length pants.
Tops: Long-sleeve shirts, or short-sleeve shirts paired with arm warmers.
Accessories: A lightweight baseball cap-style hat. Be sure to do proper warm-ups before running.
1-10℃
Bottoms: Three-quarter-length pants or three-quarter-length tights. Optional long tights or regular pants.
Tops: Wear two layers of long-sleeve shirts, or one layer plus a windproof top. Alternatively, wear a waterproof jacket, a thick vest, or a thin insulating layer.
Accessories: A skull cap and thin gloves.
Tip: Why choose tight-fitting tops and bottoms?
1. Excellent fit: In cold or windy conditions, they prevent cold air from directly hitting your skin and avoid any flapping, which is especially useful in winter.
2. Superior sweat-wicking ability: Because they fit tightly against the skin, tights are designed with relatively good sweat-wicking and breathability. Sweat is quickly absorbed and moved to the surface of the fabric to dry in the wind.
Between -6°C and -1°C
Bottoms: Fleece-lined tights or pants, consider wearing thermal underwear. Wear tall socks to cover any exposed skin.
Tops: Wear two layers of long-sleeve shirts, or one long-sleeve shirt plus a thin jacket. Alternatively, go with a thicker version as described above.
Accessories: A skull cap and thick gloves. Sunglasses protect your eyes from cold gusts. (Consider clear lenses on cloudy days.)
Between -18°C and -6°C
Bottoms: Waterproof, fleece-lined, insulated, and windproof tights or pants, along with long socks.
Tops: Long-sleeve shirts tucked into your pants, or a mid-layer like a hooded sweatshirt to keep your neck warm, plus an insulated jacket.
Accessories: A neck gaiter to cover your neck, even your cheeks and mouth. A warm skull cap to cover your ears, thick gloves that fit well, and sunglasses.
Tip: Since the human body prioritizes maintaining core temperature in the cold, extremities such as fingers, nose, and ears are more prone to feeling cold. To avoid frostbite and discomfort, pay extra attention to keeping these areas warm.
Yun Xian