Winter Running: what to wear and how to be seen

Our Half Wits program takes place during a time of the year that presents some challenges with both weather and daylight. Fortunately with today's technology and a little bit of knowledge, all runners can be comfortable and safe during the winter months.

LIGHT UP THE NIGHT:

Given the shortened days during winter, many of us have to run in the dark if we are to run at all. Night-time running presents issues that are not present when you run during the day and issue #1 is to make sure traffic is aware you are on the road. Just think about when you have driven at night and come across a person or animal that you don't see until the last second. The same thing can happen when you run.

1. Be aware.

Notice oncoming traffic. Move to the side of the road or the sidewalk. Do not assume that an oncoming driver can see you just because their lights are shining on you.

2. Invest in items to "light you up"!

Flashing lights. These little dynamos have come a long way recently. Many come with good clips which allow you to attach them directly to your clothes. Many lights on the market are much brighter than the lights we used just a few years ago. You should probably buy two so you can put one on both your front and back. Also, you may want to think about a headlamp. There are many lightweight and easy to wear headlamps.

Reflective Material. Vests, hats, gloves, jackets, velcro strips, etc...there are many items that contain reflective material, including a lot of basic winter running clothes. For my money, the best investment that gets you seen at night is a reflective vest. I don't wear one as much as I should because I usually don't like they way they fit, but there is no item that allows motorists to see you better than a reflective vest.


DRESS IT UP!

Today's running clothes are incredible. Fabrics that control moisture have spawned a whole new reason why to expand your wardrobe. Cotton is meant for the t-shirt you wear after the run...not during the run! And winter running clothes bring out the best in these new fabrics!

1. Invest in some good "basics"

Legs: running tights or looser pants do the trick. I'm partial to pants which are a little looser, plus they usually are a bit heavier than basic tights.

Upper body: a base layer of a short sleeve or long sleeve moisture wicking shirts, tops made from fleece or heavier material, and a running jacket for very cold, windy, or rainy days.

Head and hands: often overlooked, but investing in good running hats and gloves can make a huge difference. I absolutely hate cold/frozen hands. Get some good gloves, and for colder days use mittens. Mittens keep your hands much warmer than regular gloves with fingers. A wide range of running hats covers the gamut from lightweight to lined with wind stop material.

2. Layering, that's the key.

Every runner has a different thermostat. The way to make your running clothes work for you is by layering. Start with a base layer, then add from there. If it is under 40, I usually start with a short sleeve shirt then add a long sleeve over and then a fleece top or jacket depending on the temperature. As for the legs, I usually wear shorts if it is over 40 (unless it is windy). If it is teens or below, I might wear a tight pair of pants under a looser pair.

You will get a handle fairly quick on what the right amount of clothing is good for you. The thing to remember, though, is that once you get running you will warm up in a hurry. The standard line of thinking is to "dress like it is 20 degrees warmer."

And the great thing about layering is that you can remove a layer if you start getting too warm.

3. Post run: dry and warm.

Runners often like to visit after their runs. Nothing can get you chilled quicker than standing around in your sweat soaked clothes on a cool evening. I always bring a dry shirt (that's where the cotton comes in handy...it is warmer against your skin that polyester) and another top/jacket to change into following a run. And a thermos of hot chocolate never tastes quite as good as after a tough hill workout!


All of these items can be purchased at our local running stores or at most sporting goods stores. Check them out, ask some questions, and get yourself outfitted for a great winter of running!