How to Dress For Winter Running and Walking
What's the best way to stay comfortable for winter runs in Central Kentucky?
The Principle of Layering
Don't let cold weather interfere with your outdoor exercise activities. Layering helps insulate and transfer moisture to keep you comfortable during chilly winter runs. Depending on the wind and temperature, you should try to choose a combination that balances your body temperature with outside condition. This usually means starting with a base layer of a "moisture management" fabric that wicks sweat away from the body. This base layer may be called any number of trademark names such as Coolmax, Drylete, DriFit, etc. but all share the common property of being a polyester hollow microfiber that effectively transfers moisture away from your body. Your base layer may be a t-shirt, singlet, or a long or short sports bra for women.
In extreme cold, or if you are a cold-natured person, a mid-layer will keep you warm by trapping air and moving moisture, thus insulating your body from the cold. A long sleeve top with zip neck or crew neck works well for men and women.
Your legs don't get as cold and often need less protection. You will find that tights or running pants of good wicking material are invaluable in keeping your legs feeling warm and dry.
Can This Layer Be Cotton??
NO! Cotton has no place in your running wardrobe. Although comfy and great for casual wear, cotton absorbs 30% of it's weight in water, which will make you wet and uncomfortable in any temperature.
Your outer layer should be designed for wind and weather portection, while releasing moisture into the atmosphere. In Central Kentucky, vests are popular for most winter running days, with long sleeveed jackets good for the coldest days (or for walking). You vest or jacket should be a microfiber that provides a wind barrier with some water resistance. Waterproof/Breathable running suits of fabrics such as Goretex are available for the rainiest and coldest days. They are expensive but really work!
Appropriate socks are most important for your winter running comfort. Once again, cotton is taboo, with wicking fabrics such as Coolmax or wool being integral for moisture transfer therefore insuring you a warm, blister-free, dry run.
Most of your body heat is lost through your head and hands so a breathable and technical hat and gloves/mittens are vital on the cooler days.
A general rule of thumb for winter running is that you should start out feeling a little underdressed to allow for warming as your heart rate increases during your run. Keeping a log of what works best at certain temperatures and wind conditions will help you dress correctly for YOU. What works for your buddy may not necessarily be right for you. You'll find that well thought out layers are the keys to your comfort when dressing for your winter runs.