How do I outfit myself for winter running?

In My Humble Opinion
1

For the first time in my life, I’m running for exercise (without a phys ed teacher screaming with me).

Right now I’m alternating 2 minutes of running with 2 minutes brisk walking. I’ve been running on the treadmill at the gym, but over winter break this becomes stunningly inconvenient, so I’m thinking of switching to running outside. Where it is cold. This may be a stupid plan, but, due to my carpool schedule, work location, work demands, etc. it’s going to be really hard to get to the gym.

I already have:

A jacket. I have an Adidas windbreaker. It’s old and unstylish and hot pink, but I think it’ll be okay in the keeping warm yet beathing department, 'cause it’s got vents and stuff. Any suggestions for what should go under it? Long sleeve cotton tee?

A good exercise bra. 'Nuff said.

A heart-rate monitor. Dunno if I really need it, but I’ve got it, so why not use it.

An iPod. Essential for motivation. I also plan to use it for interval timing. (I have a playlist of songs that are 1:45-2:15 minutes long. How clever is that!)

Water bottle. I’m used to having the ledge on the treadmill to put it on. I’m a bit unclear on what to do with it when I’m running. Carry it in my hand?

I think I’ll need:

Some decent running shoes. At the gym, I’ve been using some crappy “cross-trainers” from K-mart, but I think I need real shoes if I’m going to run on cement. I have a pair of Adidas running shoes for my everyday shoes, but I’ve had them for many months, and I’m guessing the shock absorbancy is probably shot. However, they fit goooood and were quite cushiony back when I got them, so I’ll probably go for another pair of Adidas (which is usually the only brand of sneakers that fit my wide feet, anyway.)

Pants. I need something to keep me lower extremeties warm. And, uh, prevent chafing. What characteristics should I be looking for?

A hat. Maybe I’m just channeling my mother, but this seems like an essential. Any suggestions for finding something that wicks good?

Anything else I’m forgetting. Gloves? Special socks? Performance-enhancing steriods?

2

NEVER wear cotton when running outside in the cold. Cotton will hold your sweat near the skin, then the cold will make it even worse. You need a wicking material, such as Nike Dri-Fit or anything from Underarmor. Prices on these are a bit higher, but they perform much better and will keep you warmer.

Socks- also, avoid cotton at all costs! Cotton socks usually lead to blisters.

Do you have a running specialty store near you? They should be able to help with the apparel.

As for the chafing, I use a wax-type skin lubricant called Bodyglide.

Water - there are water bottles that have a hand strap, so it you don’t really have to hold it, it just stays strapped onto your hand.

3

Reflectors if you’re running in the late evening or early morning.

4

FWIW, here’s what I wear running in the winter. Keep in mind, I do live in Texas so it’s rarely colder than 35 degrees here.

Running tights. Yeah, they look dorky but all the other runners wear 'em too so you get over it. I prefer not to have a lot of loose fabric flapping around my ankles.

Good job bra.

Shimmel, which is basically a tight fitting lycra tank top. Smaller breasted women can sometimes just wear a shimmel without a jog bra but I prefer to wear it with the bra.

Long sleeved T-shirt. (yeah, I know all about cotton versus wicking fabrics but I usually strip it off).

If it’s really cold, I’ll throw on a light pull-over fleece and wear gloves (your hands can get really cold). I don’t usually wear a hat unless it’s unusually cold.

I usually get hot enough that I pull off the fleece and the long sleeve t-shirt and tie them around my waist so I’m only running in the shimmel and tights.

I don’t listen to music because it’s distracting plus it’s a pain in the ass having to deal with wires when you’re stipping off clothing.

I don’t carry water, I just make sure I stay well hydrated through out the day. If you’re pretty well-hydrated, you can easily go an hour or so, even if you’re sweating.

Really, the less stuff you carry, the easier it is. Plus, I always try to start out just a little bit under-dressed because I know I’ll warm up really quickly. If it’s really cold, I may wear extra layers to tempt myself outside but I usually wind up regretting it as they’re a pain to deal with.

5

I wear my cold-weather camping thermal leggings (a snug-fitting polyester) under a pair of cotton sweats. On top, I wear my long-sleeve cotton/spandex shirt covered in a thin fleece jacket.

When I can afford it, I will buy more of a windbreaker to wear on top instead of fleece.

Lastly, I dislike hats, so I wear a fleece full-band ear warmer.

I don’t carry water, but I don’t run for more than 1/2 hour.

6

Sorry, I didn’t mention that I am in the Chicago area.

7

Depending on the cold, dress in layers starting with technical underwear able to wick moisture away from the skin and an outer layer able to break the wind. (Insert flatulence joke here.) Something for neck is good and light head coverings. Be particularly careful in windy weather, which can be deceiving. If you dress too heavily you will sweat like crazy, but dress too lightly and frostbite is a possibility.
I know because I try to run in Manitoba.
If it is icy go slow.

8

I don’t run voluntarily, but this is how I dressed for cross-country skiing in upstate New York, when the temperature is in the single digits Fahrenheit and below.
Bottom: silk long underwear, silk sock liners if it’s at or below zero, or at night. Smartwool socks. Goretex pants, both for windbreaker, and because I fall down occasionally.
Top: jogbra. Moisture wicking long underwear. Silk turtleneck. Thin fleece vest from my biking days. I usually put my iPod in the back pocket of the vest, then I don’t have to hassle with the wires if I take off my jacket. Goretex jacket. Fleece gloves under mittens or waterproof gloves. Silk glove liners with wind or at night. Face mask if there’s wind. Neoprene ear band. Wool blend stretch hat. Usuallly, by the two mile mark, the hat and face mask are in my pocket and my jacket is open. Unless it warms up, I need both pair of gloves.

if it’s in the teens or twenties, I usually leave off the silk and the neoprene, and use a stretch neck gaiter that can become an ear band when my hat goes in my pocket.

I didn’t carry water, because the loop I skied was so close to the house; just drank before and after.

Man, I miss winter!

9

You probably already have this, but look into a good sport case for your ipod. An arm band or beltband. Belt clips don’t work too well unless your pants are pretty snug fitting.

10

More :

If you go outside when it’s cold and you feel nice and warm and comfortable right away, then you probably dressed too warm. Remember that your own internal heat will warm you up a significant amount. Some people say to dress as if it was 30 degress warmer.

Again about the layers; first layer should be fairly snug to the body, then a layer for warmth, such as a fleece vest, then your ‘shell’ to protect from wind and rain.

11

Gloves - I don’t know where you’re running, nor how cold it actually is there. But my hands and head are the first things that get cold when I run outside. So gloves are a necessity. And a hat. Often, while I’m running, the rest of me will warm up (so I’ll end up with the jacket around my waist and the sleeves pushed up. But the gloves stay on.

Water Bottle holder They aren’t really comfortable, but some are better than others. I do like the diagonal ones that are on your back. But I have run with the bottle in my hands, it depends on how far I’m going.

Something bright colored & reflective if you’re running where a car might be.

Also, women’s running clothes tend to be notorious about not having pockets. The most useful thing I’ve ever bought was a small pouch that went on an elastic belt. In there I put keys, ID, and a small amount of cash. That goes with me whenever I run, bike, etc. outside.

12

I’m in luck . . . My favorite sports store is having a big winter sale. I got some running tights and an Underarmor T-shirt (Which looks frightfully unappealing on my flabbly physique! Gah! Why didn’t your warn me!?) and a wool hat with a fleece band. I also got some of those cheap stretch-to-full-size gloves.

I decided to just wear my current sneakers. Maybe I’ll spring for some new ones after the holidays.

Thus equipped I went out for a run. It’s warm today (mid thirties) and windy, and I was very comfortable. Well, the clothing was very comfortable. I was gasping and hacking and counting every step . . . pant pant . . . but no pain, no gain, right?

We’ll have to see—I may need to look into some more layers for warmth when it gets colder. My arms were a bit chilly.

13

Does anyone else get itchy legs when they run in cold weather? Mainly in my quad area, and it’s the deep type of itching that feelsl ike there’s an insect squirming inside your muscles, and when I itch it it gets a thousand times worse.

Is there something I can wear to prevent this?

14

Let me add that it happens both when my legs are naked, and when I am wearing covering. But I don’t remember what exactly the materials I do cover myself with are.