How to dress up for cold weather running?
- Liubov Lomonosova
- Oct 23, 2020
- 2 min read
Fall is here and winter is on its way in so many places in the world. With winter coming days become shorter and we see less sun. That leads to seasonal affective disorder or as many tend to call it - winter depression.
"There's good epidemiological data to suggest that active people are less depressed than inactive people. And people who were active and stopped tend to be more depressed than those who maintain or initiate an exercise program." - James Blumenthal, PhD, a clinical psychologist at Duke University.
Todd Durkin, MA, CSCS, is an internationally recognized strength, speed and conditioning coach, personal trainer, body worker, motivational speaker, and author who motivates, educates, and inspires people worldwide stated in his latest book Get Your Mind Right:
"A great workout reduces negativity, dampens depression, wipes pot pessimism, and decreases ill feeling because feel-good chemicals are released by the body during strenuous exercise. Powerful chemicals like dopamine, oxytocin, serotonin, and endorphins released during exercise supercharge both the body and mind.
In addition, potent hormones like cathecolamine, adrenaline, noradrenaline, hydrocortisone, and glucocorticoid interact with receptors in your brain, causing the immune cells to crazy and flood the cardiovascular system. These hormones help protect the body against illness and can also relieve aches and pains."
There are multiple benefits of regular exercising. So it during fall and winter time it is very important to continue being physically active.
Solutions for winter running:
- run outside when possible
- invest in the treadmill or gym membership for indoor running
When it is cold outside more likely you would like to stay on cozy sofa in a warm place with a cup of hot coffee or tea. Tough if you dress up appropriately, running outside when cold might be pleasant as well, furthermore you will feel better physically and mentally.
How to dress up for cold weather running?
50F/10C and above— short sleeved shirt/tank top/ sports bra + shorts
40-50F/ 4-10C — long sleeved shirt + cropped leggings or shorts
30-40F/ -1 to 4C — long sleeved shirt + tights + light sweatshirt + gloves + ear warmers
20-30F/ -6 t0 -1C— long sleeved shirt + tights + light sweatshirt + lightweight jacket + gloves + hat
It’s important to stay warm, though it’s not good to feel too hot — so wearing layers is always a good idea. You can start your run wearing more pieces of clothes and as you warm up, you can take some layers off.
Running clothing should be made of moisture wicking materials. It can be synthetical or merino wool blends.
Great winter socks options can be crew cut socks by Features, Stance, SmartWool.
As for winter/fall shoes, GoreTex/waterproof/water repellent shoes can be a great option.
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