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Winter Running
Layering System
by Eileen Portz-Shovlin -
Visit
Runner's World Online
We inspire and enable people to improve their
lives and the world around them
The three-climate layering system that assures
you ultimate victory
and warmth in the fight against freeze For
nonrunners, dressing in winter is simple. You pile on as many clothes as it
takes to stay warm. For runners, it isn't so simple. Too little clothing, and
you'll never warm up on a run. Too much, and by mile 2, you'll be drenched in
sweat, which can lead quickly to bone-chilling cold.
The trick is to
dress warmly, but not too warmly. You need adequate bundling, but not so much
that you limit your movement. And it all depends on the temperature and wind,
as dressing for 45 degrees is a lot different than dressing for minus 10
degrees.
That's where our layering guide comes in. We're going to
show you exactly what to wear in three different winter climates: moderate,
cold and extremely cold. In this scheme, "moderate" means 40 to 60
degrees,"cold" means 10 to 40 degrees and"extremely cold" means 10 degrees and
below.
Armed with this know-how and the proper running clothes,
you'll run comfortably even on the coldest days."Running in really cold
temperatures can look pretty uncomfortable, but it usually feels just fine,"
says Goldman Miller, a resident of Kaltag, Alaska.
She ought to know.
She trained for a marathon last winter in temperatures that occasionally
reached 70 degrees below zero. The secret, of course, is layering. Doing a
15-mile run in 55 degrees below zero, Miller wore three long-sleeved shirts and
a wind shell, two pairs of pants, a fleece hat with ear flaps, a neck gaiter
and mittens. Seems like a lot of clothes, but the layers were light and
breathable, so she was fine.
Here's the basic plan: Always start with
a base layer that's light and breathable. This is the most important piece for
keeping you dry, comfortable and chill-free. A good, breathable base layer - a
long-sleeved shirt and lightweight tights, for example - moves moisture away
from the body so it can evaporate. It's important to wear synthetic, wicking
materials rather than absorbent fabrics (such as cotton) that get wet and stay
wet. For moderate winter temperatures, this one layer should be enough.
When the temperature dips below 40, add a second layer. This outer shell
on the upper body will protect you from the cold, wind and snow yet will still
allow perspiration to evaporate. One layer on the legs should be fine, though
it may need to be somewhat heavier.
Even the best two-layer system
won't keep you warm when the wind is howling and the temperature drops below
zero. That's when you need a thermal layer between the base layer and the outer
shell. This layer continues the moisture-transfer process but traps air to keep
your body's natural heat from escaping.
On the following pages, our
layering-system guide will help you run comfortably in three different winter
climates.
Climate 1 Cold
(40 - 60 degrees)
Within
this temperature range, you'll normally need just one layer of clothing. If
it's wet or windy, however, you may want to add a vest and some extras.
Consider the following wardrobe:
| BASE LAYER |
SHELL |
ESSENTIAL EXTRAS |
Short-sleeved shirt and shorts
Lightweight long-sleeved shirt
Lightweight tights |
Water-resistant,
windproof vest |
Lightweight gloves
Headband or hat |
Climate 2 Cold
(10 - 40 degrees)
Here's
where you'll need two layers. If you're in a snowy area, you should consider
investing in a water-resistant jacket. Overall, your wardrobe should include:
| BASE LAYER |
SHELL |
ESSENTIAL EXTRAS |
Long-sleeved shirt,
Medium-weight
tights,
Wind pants,
Vest |
Water-resistant,
windproof jacket |
Gloves and mittens,
Headband or hat |
Climate 3 Extremely Cold
(10 degrees and
below)
When the temps drop below 10 degrees, you need to be careful. No,
your lungs won't freeze (a worn-out myth), but the rest of you might. Proper
layering is key, so stock your gear closet with the following:
| BASE LAYER |
THERMAL |
SHELL |
ESSENTIAL EXTRAS |
Long-sleeved shirt
Long underwear |
Fleece shirt
Fleece or
medium-weight
tights |
Water-resistant,
windproof jacket
Wind pants |
Gloves and mittens
Hat or balaclava
Neck gaiter |
Peak
Comfort
To help take the guesswork out of your winter clothing
strategy,
remember these five guidelines:
1. LAYERING 1-2-3
Perspiration moves more easily through two thin layers than it does through one
thick layer. A well-designed layering system keeps you warm and dry, yet still
allows freedom of movement.
2. YOU GOTTA BREATHE
Breathable
fabrics wick perspiration away from your skin and pass it on to the next layer.
One wrong (i.e., nonbreathable) piece, and the layering system breaks down.
Which translates to unpleasant running in heavy, damp clothing.
3.
USE YOUR HEAD
You've always heard that you lose more than 50 percent of
your body heat through your head. Well, you heard right, so keep your head and
other extremities well covered when the temperature dips below 40 degrees.
4. FACE UP TO IT
On cold, windy days, remember to cover your face.
Consider buying a neck gaiter or balaclava. If you have neither of these, you
can always dab some Vaseline on your face.
5. DON'T OVERDO IT
More runners overdress than underdress. A good rule of thumb: you should feel
chilly during the first mile or so of your run. If you feel toasty soon after
heading out the door, you're probably going to get too hot and sweaty later on.
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