Tips for Dressing and Surviving BadWeather Running

Check the wind strength and direction, as well as temperature and wind chill. Dress for 10 degrees warmer to make up for the heat you will generate, but prepare for the “real feel.”

Choose layers that can be adapted during the run to allow for ventilation when you heat up, or more protection when wind direction changes or for walk breaks.

Do a complete change into dry clothing immediately following your run to prevent getting chilled. Simply putting a jacket over wet gear doesn’t prevent loss of body heat.

Windy, overcast days might require yellow or clear glasses to protect eyes and reduce some glare, even when its dark.

Winter running shoes are a worthwhile investment – just like snow tires on your car. Adding spikes or “Yak Traks” to your regular shoes are great for consistent, snow covered or icy surfaces, but cleared asphalt can still be slick with wet leaves or ice crystals that are slippery to navigate in your summer shoes. For really deep snow, wear cross-country gaiters or high socks over your tights to keep snow out of your shoes – or consider snow shoeing.

You can never have too many buffs: under your toque to keep the wind out of your ears, around your neck, inside your zipped up jersey, pulled up over your mouth and nose to filter cold air, twisted around your wrists to prevent cold air from going up your sleeves, possibly even down the front of your tights if the wind briefs aren’t doing the job.

Ladies – don’t hesitate to wear men’s wind briefs as your base layer under tights. They are far more comfortable to wear, chafe less, and that windproof panel at the front comes in handy for keeping your innards warm. (A cold bladder means more pee stops.)

Vaseline is effective for protecting your face in really cold temperatures, especially on your lips and around the eyes and cheeks that tend to be left exposed.

Hydration is just as important during winter running – your body still sweats, the air is dryer and you still need electrolytes. Keeping it from freezing can be a real challenge if you are relying on your usual systems, though. Check out the options available for insulated hydration bottles or packs that are appropriate for your winter run distances, and read up on tips and hacks for keeping them functional in the deep cold. Water freezes faster than sport drinks containing sodium.

Double gloves, or gloves with mitts on top, can be more functional than one heavy duty set of ski gloves to give you the option of peeling off one layer. The top layer should offer some wind protection, but the thumb should always have an absorbent section for that runny nose. Tuck the first pair inside your jacket cuff, and the top pair outside your jacket cuff to keep the wind out.

Pockets with a zip should be zipped up if anything is in them. Fumbling around with gloves on is a sure way to lose gloves, buffs, money, car keys, etc.

Cover your GPS watch with your jacket cuff. Most watches can still get readings when covered up, so there is no need to freeze one wrist. You will probably be less focused on your pace on these runs, anyway. Alternatively, wear it over your jacket cuff as long as it is functional in the cold temperatures, but keep it loose enough to allow your jacket to move as you swing your arms.

Rain and wind don’t always require wearing waterproof run jackets, especially if the temperature is above freezing. Unzipping a waterproof jacket, once you are overheated and wet, starts a chill that is tough to regulate. Sometimes it’s easier to get wet from the rain and let your body heat create a warm layer next to your skin. Sometimes a vest and long sleeves, or a lighter jacket with removeable sleeves, gives you better options for protection and heat regulation. This also applies to cold, sunny days when overheating happens quickly with too many layers.

Combine hats to adapt to conditions on the run. A ball cap is great for sun and rain protection, but doesn’t protect your ears from wind or cold – and can be a nuisance on really windy days. An earband, or buff, combined with the ball cap sometimes works. A toque on top of the cap works on other days. And, as the weather conditions change during your run, you have alternatives.

Visibility is critical, and the options for reflectors, lights, headlamps and LED vests are varied. Most runners (and cyclists) wear black for a lot of practical reasons – which makes it more important to add lights for both visibility and to light the way in front of you, especially if you run at dawn or dusk. Don’t rely strictly on the reflective strips on your jacket to do the job – they’re not enough.

Wear a smile and have fun! Once you accept the conditions, your body will warm up and relax more easily. Forget about your pace, remember to keep your core strong for better balance, and invite your inner child to come out and play.