Adjusting your run for the cold weather

Part of the joy of running is that it can be done anywhere, anytime, in any weather. And as we all know, training doesn’t just stop when the weather turns. Running in cold or wet weather is made a lot more enjoyable and safer by checking out our recommendations below.

 

Layer up your running gear

It’s far better to use two or three lighter layers of clothing than one heavy layer (even down to your socks!). Pockets of air are trapped between the fabrics, keeping you warmer. It also allows flexibility for removing layers as you warm up during your run.

Another way to add flexibility to your layers is to use flexible clothing such as tops with half zips so you can vent and release hot air, controlling your body temperature as you heat up during the run.

 

Choose the right fabrics

Select materials that are known to help wick moisture away from your skin. Capilene and polypropylene come highly recommended. Check out some wool/synthetics blends for a more natural option. Avoid cotton as it will not wick moisture away at all, nor provide any insulation.

First layer – Your first layer of clothes for running in cold weather should be a compression top that is lightweight and stays close to your skin. Make sure it is made from a material that wicks moisture away from your skin.

Second layer – The second layer of clothes should be a slightly looser, long sleeve top. This will help you keep the chill off your arms. Consider a pair of compression tights here for your legs. Winter weight tights can be slightly thicker and keep you warmer in very cold conditions.

Third layer – The outer layer of your running clothing is all about keeping the wind and rain out. Choose an outer shell running jacket. Ideally it will stop the rain coming in but still allow moisture out. Gore Tex is the go-to brand here, but shells made with nylon will give you a similar effect for a more pocket friendly price.

 

Running Shoes

The key here is to keep the warmth in and the wet and cold out. Ideally you want to choose shoes with the least amount of mesh. That may mean wearing different shoes for your summer and winter runs, which adds extra cost but could be well worth the money. Shoes with Gore-Tex uppers provide the best protection of all against the rain, slush and snow.

 

Extra items to consider for extreme cold running

If you are determined to race in very cold and wet conditions, add a close fitting hat and gloves to your item list. Reduce the amount of skin you have exposed to the elements. You can even put Vaseline on your face to reduce the risk of frostbite.

Safety is a big concern when running in colder, and often darker conditions. Wear lighter colours or reflective stripes on your outer shell. Sometimes a headlamp can make it easier for you to see and be seen on the road.

If you get all of the above right, then there’s no reason why you can’t enjoy your winter run!

 

 

About Enertor Advanced Technology Insoles 

Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists, the unique design features support your foot throughout training.  Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole.  Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

Enertor insoles are available in all Superdrug stores in the UK, or online HERE for the rest of the world.

 

 

Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site

 

 

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