Beginner's Training Program

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Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

Week 6: Basic Winter Clothing

Runner's Handbook Recommended Reading

• Apparel and Accessories: Chapter 17, pages 221-231
  
• Dressing for Cold Weather Running

  The Basics:

  • Stay warm. Avoid bulk. Overdressing leads to overheating.
    
  • Keep dry. Clothing should vent excess heat to minimize sweating. The body loses heat 32 times faster in wet than dry clothes.
    
  • Protect the extremities--toes, fingers, ears and face from frostbite.
    
  • Dress in layers.

  

  Beginner's Curriculum Textbook

Layering

Dressing in layers traps body heat and allows you to regulate how much you keep. Start with an inner wicking layer, add a middle insulating layer, and top it off with an outer wind-breaking layer. You may need more or less. Some gear combines functions.

Legs

One layer is usually enough for legs. They generate a lot of heat. Try a pair of tights - relaxed fit if you are modest. Lightweight Lycra-Spandex styles are warm enough in most weather. For colder runs try heavier tights made of wicking fabrics like DryLete. In wind, try Coolmax, or Gore-Tex pants over a pair of shorts or tights.

Private parts

A word of caution: If a runner gets wet down under and then catches a strong headwind, private parts get uncomfortably cold--or worse, frostbitten. Don't laugh, it has happened to more than one unfortunate runner. A pair of wind-briefs will wick moisture and have a windproof panel in front. Also helpful are running briefs and sports bras made of moisture wicking fabrics.

Feet:

Prevention is important. Steer clear of puddles, wet snow, and slush! One layer of wicking socks - acrylic, polypropylene, or wool - is usually enough. In very cold weather use an inner, thin wicking sock under an insulating outer sock. Two thick pairs impede circulation or causes blisters. Plastic bags, nylon or cyclist's booties over socks keep toes warm in nasty weather.

Head

About half of your body's heat goes up the chimney and out your head. Use a hat as a chimney damper: Keep it on to keep heat from escaping. The hat is the first to go if you need to open the damper and cool off. The less thatching up top, the more likely you are to need the supplemental coverage.

Protect ears from frostbite with a hat or headband - sometimes both. In extreme cold, protect the face too--either wear a facemask, balaclava or slather exposed portions with petroleum jelly.

Hands

Fingers share their heat in a communal mitten. Socks worn as mittens keep hands toasty too. Gloves are okay, too, but better if they are used as liners under mittens.

A Little More

Running Coach Shelly Glover has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner’s Handbook, is a veteran road runner and marathoner. She also coaches The Greater New York Racing Team is available for private coaching. Coaching Services