November has arrived. When the temperature drops and the sun sets earlier, running might not seem as enjoyable. But the Runday community knows: there's no such thing as bad weather, only inappropriate clothing!
Running in cold weather is incredibly beneficial: it builds resilience, supports the immune system, and gives you a unique sense of triumph. All you need is the right clothing strategy.
Here's our complete guide to help you run comfortably and safely.
1. The Golden Rule: The Three-Layer Strategy
Remember the key rule for running in the cold: dress as if it's 10-15 degrees warmer than it actually is outside. You'll warm up within 10 minutes.
Layer 1: Base (Moisture Wicking)
This is the most important layer, as it contacts your skin.
- Purpose: Wick moisture (sweat) away from the body. Wet clothing = rapid cooling.
- Clothing Choice: Thermal underwear or sports synthetic fabrics (polyester, merino wool).
- Avoid: Cotton! It gets wet quickly and stays cold.
Layer 2: Insulating (Heat Retention)
This layer traps the air warmed by your body.
- Purpose: Insulation.
- Clothing Choice: Fleece jumper, lightweight sweatshirt, or brushed long-sleeve top.
- Tip: If it's above +5 °C outside, you can skip this layer or replace it with a vest.
Layer 3: Protective (Wind and Moisture)
Your outer barrier against the elements.
- Purpose: Protection from wind, rain, and snow.
- Clothing Choice: Lightweight windbreaker or thin jacket made from windproof fabric. It should be breathable to avoid a "greenhouse effect" (i.e., it shouldn't be rubbery or completely impermeable).
2. The Secret to Success: Head, Hands, and Feet
The body loses the most heat through the extremities and head.
- Hands: Lightweight sports gloves are essential, even if it seems warm outside. You can always take them off and tuck them into a pocket.
- Head and Ears: A hat, headband, or buff is a must. They prevent rapid heat loss and protect the ears from cold winds.
- Neck: Use a buff that can be pulled up to your nose on particularly frosty days.
- Socks: Choose high, warm (wool, thermal) running socks. Protecting the ankles from the cold is crucial.
3. Safety in the Dark: Reflective Gear
With the onset of shorter days, safety becomes priority number one. Runday always starts at 9:00 am, but on other days you might be running home at dusk.
- Reflective Elements: Ensure your outerwear, trousers, or shoes have reflective strips. They make you visible to drivers.
- Bright Vest: If your clothing is dark, always wear a special reflective vest (often distributed at large running events).
- Torch (optional): A head torch is useful if you run along unlit park paths
4. Post-Finish: Safe Recovery in the Cold
Preventing hypothermia after stopping is just as important as dressing correctly for the start.
- Remove Wet Clothing: As soon as you finish, remove the wet base layer as quickly as possible.
- Put on Dry Clothing: Throw on a dry jacket, jumper, or towel.
- Warm Drink: Hot tea or water will help warm you from the inside. By the way, our volunteers are always ready to help you with this!
Run Towards the Cold!
Don't let the weather dictate your Saturday plans. Dress appropriately, come to Runday, and enjoy the friendly atmosphere that warms better than any thermal underwear!
Share your favourite cold-weather running hack in the comments – and we'll be waiting for you on Saturday!
Find your local event or download the Runday app on iPhone or Android to get started today.
