The Squeeze

Brainfood for lush living

Layers of Success

I frequently hear, “You run outside in the winter? Are you crazy?” While that is up for debate, I know that if you want something you have to work hard for it and your work out should not be an exception. This means being consistent and dedicated towards achieving your goals in all seasons and weather.

As much as I love running, the thought of running in the cold, let alone with snow or rain, used to terrify me. My biggest challenge was not the miles, but the notion of freezing and getting sick. Since I normally get hot while running, figuring out the correct layering was key for a successful run. A little foul weather should not deter you from getting your workout in and can be treated as a challenge to conquer. Trust me, once you get going, it is a lot of fun to run in all kinds of elements and can be even more rewarding.

Successfully racing throughout the year is about preparing yourself for all possible conditions. If you feel you have the same sort of anxiety I did about the weather, here are a few tips for dressing for your run in any temperature that I put together to help you get outside and moving.

Disclaimer: Everybody’s thermostat is a little different and you may need to make slight adjustments to these suggestions to get your perfect layering. The first few times in a new temperature, you may have to try out a few different options.

Always make sure that your first layer is a wicking material (such as dri-fit). This is extremely important since the weave allows the moisture of your sweat to easily evaporate off of the fabric. Unlike, traditional cotton clothing, wicking clothing doesn’t become soaking wet, which is helpful in the winter when excess moisture on your skin could easily cause a chill. Beyond allowing for breathability, this fabric is also the perfect combination of being extremely light, durable and ideal for layering and keeping your body at a healthy temperature.

A breakdown of recommended clothing per degrees outside:

50 °F +

short sleeve shirt, shorts, light weight socks

50-40 °F

light long sleeve shirt, capri or cropped leggings

40-30 °F

tank top, light long sleeve shirt, vest, long leggings

30-20 °F

tank top, light long sleeve shirt, thicker long sleeve shirt, long leggings, gloves, headband warmer, jacket if snowing or raining

20-0 °F

tank top, light long sleeve shirt, thicker long sleeve shirt, long leggings with a fleece layer, gloves, headband warmer, neck warmer, jacket

Another helpful hint: While you may be colder and not as thirsty running during the winter months, it is still important to stay hydrated in addition to dressing for the right temperatures. Staying hydrated will help increase your blood flow, boost your immune system and replenish your muscles. Many forget to stay hydrated during colder seasons and it can lead to sickness and tired, sore muscles. The Juicery offers durable, light weight water bottles AND you get 50% off a smoothie with your purchase!

I hope this guide helps you layer for running success especially throughout the rest of this winter and motivates you to get out there and put some miles in.  If anyone needs any training tips or wants to talk more, message me!

Stay active,