Don't be fooled, summer is more than forgotten. You look out the window and see that the cold is here to stay. The asphalt shines with a thin layer of frost and the mist escapes with every breath. You debate between staying indoors or going out for a few miles, but you know that nothing beats the feeling of running on a cool day. Then the million-dollar question surge: what should I wear so I don't freeze but don't sweat too much? Finding the perfect balance between warmth and comfort in winter can be a challenge, but with the right tips, you'll be ready to brave the cold and enjoy every stride.
If you've only been running for a short time, you've probably been there one morning when you decide to go for a run even though the thermometer is reading negative numbers. You bundle up with everything you can find: thermal T-shirt, sweatshirt, windbreaker, buff, hat, gloves? After ten minutes, the sweat soaked you and the cold had become a portable sauna. You learn the hard way that balance is key.
Before talking about clothing, it is essential to understand how our body reacts to cold during physical activity:
Internal warming: as we run, we generate heat that raises our body temperature. What may seem cold at first, can turn into a feeling of warmth after a few minutes if we are overdressed.
Heat loss: The body loses heat mainly through the head, hands and feet. Protecting these areas is key to maintaining an adequate body temperature.
Sweating: Even in cold weather, we sweat. Inadequate clothing can soak our clothes, increasing the sensation of cold and the risk of hypothermia.
Our body has the ability to maintain a constant internal temperature, around 37°C, through a process called thermoregulation. When outside temperatures drop, the body activates mechanisms to conserve heat:
However, during exercise, these mechanisms can be disrupted. When running, we produce additional heat from increased metabolic activity, which can lead to sweating even in cold conditions.
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Go to the Shoe FinderAlthough it may seem contradictory, it is possible to sweat profusely when running in cold temperatures. This sweat, if not properly managed, can cool and reduce body temperature, increasing the risk of hypothermia.
The body loses heat unevenly. There are areas that are more prone to release heat and need special attention:
Wind can cause the perceived temperature to be much lower than the actual temperature. This phenomenon, known as wind chill, intensifies convective heat loss:
Convection: Moving cold air removes heat from the surface of the skin more quickly.
Wind protection: It is essential to wear windproof clothing to minimize this effect and maintain body heat.
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Running in cold temperatures without adequate preparation can also carry certain risks that should be taken into account:
Hypothermia: Occurs when body temperature drops below 35°C. Symptoms include uncontrollable shivering, confusion and poor coordination.
Frostbite: Prolonged exposure to cold can damage tissues, especially in fingers, toes, nose and ears.
Cold exercise-induced asthma: Cold, dry air can trigger airway constriction in sensitive individuals.
It's not all disadvantages. The body also adapts and can benefit from training in cold conditions:
Increased caloric expenditure: The body burns more calories to maintain temperature, which can be beneficial for those looking to control weight.
Improved mental toughness: Facing and overcoming the hardships of the weather strengthens discipline and determination.
Boosting the immune system: As long as extremes are avoided, moderate cold exercise can boost the body's defenses.
Pay attention to the signals your body is sending you. Every runner is different. What works for some may not be ideal for others. Pay attention to how you feel during your workouts and adjust your clothing accordingly. If you notice excessive sweating or bone chilling cold, it's time to reevaluate your apparel.
Persistent shivering: They indicate that the body is struggling to generate heat. It's time to seek shelter or increase your coat.
Numbness: If you lose feeling in any extremity, it could be a sign of incipient frostbite.
Unusual fatigue: Cold can increase the perception of exertion. If you feel excessively tired, consider shortening your session.
A practical and simple tip is to dress as if the outside temperature is 10 degrees warmer. This takes into account the heat we will generate while running. For example, if it is 5outside, we dress as if it is 15°C. This allows us to start with a slight cooling sensation that will disappear as we warm up.
Overdressing: This can cause excessive sweating, increasing the risk of subsequent cooling.
Wearing cotton clothing: Retains moisture and takes time to dry, which can lead to discomfort and cold.
Forgetting key areas: Leaving hands, head or neck unprotected increases heat loss.
The secret to running comfortably in winter is the layering system. This method allows you to regulate your temperature and adapt to changing conditions during your run.
Function: To keep the skin dry by wicking away sweat.
Recommended materials: Technical fabrics such as polyester or polypropylene. Avoid cotton, as it retains moisture.
Tip: Opt for tight-fitting, long-sleeved shirts that absorb and evaporate sweat quickly.
Function: Retains body heat.
Recommended materials: Synthetic fibers, lightweight polar or merino wool.
Tip: This layer may be optional depending on the temperature. In very cold weather, a technical sweatshirt is ideal.
Function: To protect from inclement weather such as wind, rain or snow.
Recommended materials: Windbreaker or breathable waterproof jackets.
Tip: Look for ventilated and reflective garments for safety.
Head and neck
Hat or headband: A lightweight hat or earband helps conserve heat and prevent temperature loss.
Neck brace or buff: Protects the neck and can be pulled up to cover the nose and mouth in very cold weather.
Hands
Tactile gloves: Thin, breathable gloves that allow you to manipulate devices without taking them off.
Feet
Thermal socks: Technical socks that keep feet warm and dry. Merino wool is an excellent choice.
Legs: the balance between freedom and protection
Thermal leggings: Ensure warmth without restricting movement.
Windbreaker pants: In more extreme conditions, you can wear windbreaker pants over your tights.
Opt for running shoes with soles that offer superior grip, designed to maintain traction even on wet surfaces. Low-temperature-specific rubber compounds maintain their flexibility and grip, reducing the risk of slipping and injury.
In addition, if you run in the rain or on wet asphalt, it would be wise to look for running shoes with waterproof and breathable materials, such as Gore-Tex membranes. They will keep your feet dry in the rain or snow, avoiding that annoying wet feeling that can ruin your outing. Don't forget that feet are especially sensitive to the cold; shoes that provide good thermal insulation, combined with appropriate technical socks, will help prevent numbness and discomfort associated with low temperatures. Investing in winter-specific footwear is not a whim, but a smart decision that will make a difference with every stride. By equipping yourself correctly, you will be able to enjoy winter running to the fullest, without the weather being an impediment to keep adding miles and experiences.
1. Warming up beforehand
Warm up dynamically indoors or in a sheltered place. This prepares your muscles and avoids starting the race feeling cold.
2. Hydration
Although it may not seem like it, we also lose fluids in winter. Take water or an isotonic drink with you if you are going on a long run.
3. Change of clothes
If possible, have a dry change of clothes to change into at the end of the ride. Avoid staying in wet clothes that can get cold quickly.
4. Listen to your body
If you feel very cold or notice symptoms such as intense chills, numbness or excessive fatigue, it is best to stop and find a warm place.
Temperatures between 10°C and 5
Long-sleeved base layer.
Tights or leggings.
Optional hat or ear band.
Temperatures between 5and 5
Base layer + light mid layer.
Thermal tights.
Thin gloves and hat.
Neck warmer.
Temperatures below 5
Base layer + thicker mid layer.
Waterproof windbreaker jacket.
Thermal tights + windbreaker pants if necessary.
Thicker or double gloves.
Additional face protection (balaclava or buff).
Running in winter can be a very rewarding experience if we are properly equipped. The key is to find the right balance: not too much, not too little, but just the right amount of clothing to keep us warm without overheating. Remember that everyone is different; what works for some may not be ideal for others. Experiment and adjust your clothing according to your feelings and the conditions of the day. Winter is no excuse to stay indoors. With the right clothing, the miles will keep adding up and the feeling will be unbeatable. See you out on the pavement, warm and enjoying every stride!
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