Running in winter can be a real challenge: the cold, wind, snow or even rain can make your outing uncomfortable or even dangerous. However, with the right outfit, it is entirely possible to run comfortably and safely, even in freezing temperatures. Here are our tips for dressing well and fully enjoying your winter runs.
Adopt the principle of layers
The most effective strategy for dressing in winter is based on the principle of three layers:
1st layer: The base layer
Choose a technical base layer made of synthetic material or merino wool. This layer should be tight-fitting and able to wick away sweat to avoid getting soaked and cold.
2nd layer: Insulation
Opt for a lightweight but insulating garment, such as a fleece or a merino wool sweater. This layer serves to retain body heat while continuing to wick away moisture.
3rd layer: Protection
A windproof and waterproof jacket is essential to protect you from bad weather (wind, snow, rain). Choose breathable models to avoid moisture build-up inside.
Choose an outfit that will keep you comfortable during the second half of your run. It's normal to feel a little cold at first, although it can be uncomfortable. After a few minutes of running, your body will naturally warm up, and you'll feel good.
Protect your extremities
The extremities of the body are particularly vulnerable to the cold. Here's how to protect them effectively:
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Head : Wear a thermal hat or headband to keep your head and ears warm.
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Hands : Invest in technical gloves that protect against the cold while being breathable.
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Feet : Choose socks made of merino wool or socks specially designed for winter running. They will keep your feet warm and dry.
Choose suitable shoes
In winter, ground conditions can vary: snow, ice, mud... It is therefore essential to wear running shoes with good grip. Look for models equipped with notched soles and, if necessary, add removable crampons to prevent slipping.
Add reflective accessories
Winter days are short, and you're likely to be running in the dark. To be seen, wear clothing or accessories with reflective stripes, or use a headlamp.
Adapt your outfit to the temperature
A good guideline: dress as if the outside temperature were 10°C warmer than it actually is. Your body will warm up while running, and you may overheat if you dress too heavily.
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0 to 5°C : Base layer, light insulation layer, windbreaker jacket.
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-5 to 0°C : Warm base layer, insulating layer, waterproof jacket.
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-10 to -5°C : Same configuration as above, with warmer accessories (hat, gloves).
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Below -10°C : Layer up if necessary and limit the duration of your outings.
Prepare yourself after the race
Once you're done running, change quickly to avoid staying in wet clothes. Bring dry, warm layers to avoid catching a cold.
By following these tips, running in winter will become an enriching and enjoyable experience. So, don't let the cold stop you, put on your sneakers and enjoy the magic of winter landscapes!
