It's that time of year again,winter running season! YAY!

Winter running, many fear it, few love it. I believe every runner should get outside instead of spending their winter trapped inside on the treadmill. I have not stepped on a treadmill in over two years and I don’t plan on spending my winter on one, I never do.

Winter running can be one of the most exhilarating experiences and one of the best methods to strengthen your running for the upcoming race season. Running in cold, windy, and icy conditions provide a whole new set of challenges for a runner to overcome. Running outdoors in the winter may seem intimidating at first. However, it is not as difficult as it may seem. There are many tips and tricks a seasoned winter runner uses to keep running outdoors when the conditions get tough. With a little extra planning and a few tips I have learned I hope to inspire you to get out there this winter and RUN!

The main reason for writing this is to inspire you to get outdoors and enjoy the winter months. My goal is to provide as much information as I can based on what I have learned through my own winter running experience. Keep in mind that every runner is individual and not all of these tips may work for you.

Clothing and Layering

Now I have earned various nicknames: the furnace, hot box, wildling, Yirgrette, and the Ice Queen.

I have the ability to generate a substantial amount of body heat. It’s that hot Irish blood running through my veins. Winter running for me is actually easier than running in very hot temperatures where I tend to overheat. Living in a climate where temperatures reach 30ºC with humidity to -30ºC with a windchill I have an extensive array of running gear.

The most frequent question I receive about winter running is what to wear and how to dress. This is probably the most important component to surviving the winter run.

Most people tend to overdress once the temperature drops and underestimate their body’s ability to generate heat. I go by the general rule of dressing 10ºC warmer than the current temperature to avoid overheating and overdressing. Once again, be considerate and mindful of your body’s own individual needs.

One of the biggest factors in winter running is layering. Living in a climate where winter temperatures will range from 0ºC to -35ºC I need to have various options in my closet. You want pieces that will keep you warm but also provide ventilation and little bulk.

Base layer

A base layer is the layer closest to skin. You want something thin and moisture wicking. This layer can also have the added feature of compression if that is something you prefer, every runner is different.

Base layers are generally moderate in price and something I advise purchasing multiple pairs of. A few of my favourites are: Under Armor Cold Gear, 2XU Thermal Long Sleeve Compression Top, Under Armor Base Tight 4.0, 2XU Mid-Rise Compression Tight, and New Balance Seamless Heat Tight. . The key words here are moisture wicking and form fitting.

Your base layer can be worn as an individual layer when the temperatures start to rise again and since you get a lot of use out of them it is worth it to invest in a few high quality base layers.

Mid Layer

A mid layer is also known as your insulation layer. This is the layer that you play around with the most when it comes to temperature and your individual body. I personally don’t incorporate a mid layer until the temperature drops to -30ºC. I am able to run with a good base layer and shell up until that point, remember every BODY is different at generating heat.

A few of my favourites are Sugoi 108 Firewall Zap Tight, North FAce Warm Long Sleeve, and REI Merino Midweight Base Layer Top.

The key words here are fleece, Mireno wool or some type of brand patented thermal fabric to keep you warm!

Outer layer

The outer layer is also known as a shell. Wind is the real killer in winter running. I cannot stress enough to invest in a good shell jacket. The main function of a shell is to protect you from wind and rain; it should keep you warm and dry. Sugoi Hydrolite Jacket is by far my favourite winter shell, while North Face Flight Series Fuse Jacket and Black Diamond Alpine Start Hoodie are a close second.

Features you want in a good shell are lightweight fabric, breathability and ventilation in areas such as the under the arms, bonded seams, zipper pockets, reflective detailing, waterproof material and preferably a removable hood.

A good shell can be worn in the spring and warmer rainy days but also the cold winter days. A shell is an investment piece just like your running shoes.

All-In-One Pieces

Now of course there are pieces of clothing that combine layers, there are winter jackets that are both a shell and insulated mid layer such as the Sugoi Firewall 220 Jacket, and North Face Endeavor Thermoball Jacket. These pieces take most of the guess work from layering and can be a helpful piece to have on thoes exceptionally cold days.

These pieces bring me to my final topic about winter running layering, Budget!

Budget and Building your Winter Running Closet.

I know not everyone can spend $1,000 on winter running gear every year, neither can I! I teach yoga for a living where I am rewarded in making people feel good, not necessarily the most monetary lucrative career. I do however invest in quality winter running gear and see the benefits in doing so.

I budget throughout the year to spend money on races, running gear and travel. Each winter I allow myself to purchase three high quality pieces to add to my collection; a top, a bottom and an accessory. Your winter running closet should be looked at as a long term investment that will grow overtime. You do not need everything at once. First, I would invest in high quality essentials and grow from there each year. Growing your closet is a marathon, not a sprint...unless you have the funds then by all means go crazy.

With proper layering, staying warm throughout the winter is possible.

I hope these layering tips have provided you with enough knowledge that you will get out there and RUN.

The Ice Queen: Winter Running