Do you want to keep running during the cold winter months?
In this episode, coach Whitney shares what layers you need for running during the colder winter months providing you specific temperature zones. You will learn our 3 cold weather running categories and how to dress from head to toe!
We’ll provide valuable insights on hats, ear warmers, mittens, jackets, and even the best running socks for cold weather running!
Listen to the Podcast Episode during your next run!
COLD: 40-50 deg F/ 4-10 deg (Celsius)
COLDER: 20-40 deg/ -6 – 4 deg
COLDEST: < 20 deg F / > -6 deg Celsius
Keeping your head and ears warm will make a huge difference in how cold you feel during your run! You can use a hat, like a beanie, or ear warmers. Coach Whitney prefers to wear ear warmers over a hat with a “bill” to keep the sun out of their eyes!
Even if you are wearing a jacket or vest that has a nice collar, wearing buff of a neck gaiter can help keep you warm. Coach Whitney lives in Arizona and she doesn’t typically wear one because she normally runs when it’s “warmer”. However, for those of you who live where it’s super cold, neck gear will definitely become one of your favorite items!!
Layers, layers, layers! Everybody loves layers! It is easy to take a layer off and tie it around your waist if you get too warm. Find a top that you really like and buy it in a couple sizes so you can layer. Coach Whitney loves her “momentum” tops from Athleta. There are little thumb holes that prevent the sleeves from riding up and it’s just an extra perk! Find something that works for you!
Try to avoid cotton and don’t wear a traditional sweatshirt! You will get soaked with sweat and then your sweat will get cold, and then you will be cold, and that will be a very unpleasant run.
Coach Whitney prefers a vest over a jacket. She feels that she gets a little too hot in a full jacket. However, there are companies that make jackets specific for runners that have more breathable fabric and allow for more arm movement.
Find a vest that fits you well and has the things you’re looking for. Having pockets with zippers is a big plus! You can carry your phone, gels, or even your gloves and ear warmers if it gets too warm and you need to take them off.
Even though it’s cold, you still need hydration on your runs. Coach Whitney prefers wearing a hydration vest over handheld water bottles. Please make sure you are taking water or hydration mixes on your runs. Coach Whitney finds that wearing a hydration vest in the winter can be very beneficial. Not only do you have your water with you, but all those pockets as we mentioned previously. If it is very cold where you live, you may want to wear your hydration vest OVER a running vest or jacket.
Make sure you are VISIBLE. Not only for other runners but for cars as well. Wear reflective clothing or even better, purchase a Noxgear light vest! This will make you BRIGHT so everyone can see you!
A lot of runners run early in the morning before work or before their kids wake up. This can be challenging in the winter months when it’s dark out. Make sure you have a light that you like so you can see where you are running.
Noxgear makes a light that can clip right into your light vest!
Gloves are good but MITTENS ARE BETTER! They allow for the fingers to warm each other! Coach Whitney has a pair of gloves that are also mittens. They have the mitten part separate so you can flip it over your mittens and have an extra layer. The outer layer is water and wind resistant which makes them nice and toasty.
Hand warmers are also an awesome addition to have for your cold weather running gear. Coach Whitney puts these in her mittens and they keep her hands and fingers nice and warm.
Tight leggings will keep you warmer than looser pants. A pair of microfleece leggings for your base layer are AMAZING! They will keep your legs nice and toasty. You can layer your pants and make sure you are choosing the right amount of layers for where you live. It all depends on how cold it is where you live and how tolerant you are of the cold!
During your cold runs, wear socks that are slightly higher than the sock you wear in the summer. Wear higher socks to keep your ankles warm!
When it comes to shoes in the cold, you don’t really need to do anything special. If it’s icy or slippery where you live, you may want to consider something extra. A lot of runners switch to trail shoes in the winter since they have extra tread which helps to grip the ground a little bit better. There are also “yak tracks” that you can strap onto your shoes if it’s too icy. However, be careful with these! They are designed to be worn if there is at least 1/2 of snow or ice.
A big thanks to ucan for your support for this episode!
Want to know how I fend off the cold weather comfort food cravings? I fuel with Healthy Snacks from UCAN during my work day!
Great for a breakfast boost, an afternoon pick-me-up or a pre-workout snack. The granola and almond butter are all natural, keto-friendly, gluten-free and provide energy you need to get through your day and bring out your personal best during your training or after to enhance recovery.
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!
If you have seen my early morning runs during the winter months on social media you know I am always staying safe and visible with my Noxgear Tracer2 and Tracer Lamp!
Run smarter by adding Noxgear’s powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence to light up the path in front of you!
Click here and use code HEALTHYRUNNER for 35% off your entire Noxgear order!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: [Download] How to Grow as a Runner (6 Steps)
Connect with Dr. Duane:
Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.
Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having a hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered a running-related hamstring tendon injury and many others as a novice runner.
As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.
He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running. Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury. He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better. Through strength and run specific training you can grow a strong mind, strong body, and just keep running!
Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.
As an athlete, Duane is an adult-onset runner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!
A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players. They all love to explore new beaches along the east coast.
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You can teach an old dog new tricks!!! I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach. I am soooo glad I made the investment in me! I finished my half marathon last weekend and couldn’t be any happier! The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching. I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong. I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot! The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally. I built confidence and strength I didn’t know I had, even at my age. Honestly could not have done this without Spark Healthy Runners!
My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.
I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.
I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!
Wanting to run more consistently, and to increase my long run distance and total weekly mileage, I was concerned about hip pain due to hip alignment issues. This is an issue I had when I trained for my first half marathon several years ago. Having listened to the Healthy Runner podcast for the past couple years, I knew Duane Scotti could help. I signed up for the four-month strength and running training program and am extremely happy with the results.
The program Duane and Coach Whitney developed for me was exactly what I needed. It was tailored to my needs and to my target race. Coach Whitney was very helpful, and with the biweekly coaching calls, we were able to fine tune the program based off my performance and feedback.
At the end of the program, I completed a 10K trail race feeling strong and pain free.
I highly recommend Duane Scotti and the Healthy Runner training programs.