Running in Cold or Bad Weather

July 8, 2022 / ASICS Australia
Running in cold or harsh weather might be unavoidable at times.
Running in Cold or Bad Weather

But with the recommended equipment and preparation, you should be able to train comfortably in any climate.

Taking steps to protect yourself from tough weather conditions allows you to enjoy the benefits of running throughout the year.

What to wear when running in the cold

Wearing appropriate attire while running in cold or bad weather is essential. When selecting workout clothing to protect you from cold weather, you’ll want to look for the following features:

  • Water and wind repellent. Wear an outer layer that’s both water and wind repellent. This will help maintain your body temperature and keep you from becoming too cold in wintry conditions.
  • Breathable. It may seem odd to wear breathable clothing when you’re trying to layer up and shield yourself from the weather conditions, but breathable base layer clothing wicks moisture away from your skin. As a result, this helps you stay dry and comfortable.
  • Thermoregulating. Thermoregulating clothing traps warm air close to your skin for temperature regulation. This type of clothing can keep you warm without adding too much bulk.

How to layer up for winter running

Layering properly is not only crucial for warmth but also safety.

Look for anything in ASICS Winter Clothing Collection to help in adding layers of warmth.

Layering allows you to choose a suitable combination of up to three layers:

  • Outer or shell layer to protect you from wind and rain.
  • Mid layer to provide extra warmth on top of your inner layer.
  • Inner or base layer for additional warmth from wind chills.
  • Head and face for protection and comfortable movement in cold winds.

What to wear while running by temperature

what to wear when running in the cold

Layering up while running in cold weather is crucial if you’re looking for an enjoyable run. In order to do this, you’ll want the appropriate attire.

Running in 16 degrees Celsius

In temperatures like this, you’re bound to get overheated once warmed up and mid-run if you use thick gear. It’s best to stick to a breathable short sleeve top and light pants . This can help prevent discomfort on your run.

“Dress appropriately with good quality, warm but breathable [running gear],” said Chris Campion , an ASICS FrontRunner member. “Don’t wear [so] many layers that you sweat too much [because] as the sweat cools you will start to feel very cold.”

Running in 10 degrees Celsius

You’re most likely running in cooler, southern regions of Australia within this temperature range. Consider bringing more clothing for your runs, such as a short sleeve base layer with a pair of shorts or tights . Some runners also prefer to wear gloves or beanies until they’re fully warmed up, which can be removed and easily carried on the rest of your run.

Running in 4 degrees Celsius

Although these temperatures seem freezing, once warmed up and moving, these running conditions can be great with the proper gear. For this temperature, you may want to wear a base layer, vest, tights or leggings, gloves and possibly a hat.

Running in below freezing temperatures

While rare in Australia, if you’re running in below freezing temperatures, you’ll want to layer up. The layers should go as follows: a base layer, insulating layer, heated tights and a jacket. It’s also wise to cover your head, neck and hands. Wearing a hat, neck warmer and good gloves is just as important as keeping the rest of your body warm.

Running in bad weather: cold winds and rain

Bad and cold weather can mean running in high winds and heavy rain. If you’re still determined to run in this weather, the best thing you can do is properly prepare.

Running in the wind

Wind makes the already cold air feel much colder during a run. The increased resistance also means you’ll have to work a bit harder to push yourself forward. This is why it’s important to have an outer layer or shell to serve as a shield between you and the elements.

Running in the rain

If you know it will rain during your run, take the time to dress appropriately. Unlike everyday raincoats, you might want something ventilated and sweat wicking to prevent overheating.

7 tips for running in cold or bad weather

“By running outside all year and dressing for the temperature, my body got used to the cold weather,” said Linn Ravn , an ASICS FrontRunner member.

Use the following tips to help you prepare for running in cold or bad weather.

1. Add an extra warm-up exercise to your routine

On a colder day, it’s a great idea to extend the time of your warm up. You can also decrease the time between your warm-up and run . By doing this, your muscles are less likely to start cooling down.

2. Stick to your plan

When the winter approaches and the days get shorter, it can be harder to stay on track with your training plan. You may have to make some adjustments to your running schedule in order to get your exercise in and enjoy some daylight. Regardless of how you decide to adapt your running schedule, sticking with your new routine is the best way to continue to progress.

3. Keep your head insulated

To help keep your head warm and insulated during a cold run, you could consider wearing a bandanna, beanie or a head wrap. Additionally, placing a scarf or mask over your mouth can help heat the cold air before it enters your lungs , which may make breathing easier and more comfortable.

4. Be conscious of how you’re breathing

Using the recommended breathing technique while running is important, especially in cold weather. A general rule to follow is to inhale through your nose and exhale through your mouth. This is because your nose is able to warm incoming air better than the mouth can.

5. Stretch to stay warm

In order to stay warm on a cold day, it helps to stretch your muscles before a run . Stretching helps your body stay warm and limber during a workout.

6. Perform the proper recovery routine

Performing the proper recovery routine may help your body adjust from freezing conditions. For example, in the summer you might take a cold bath to cool down after a run. In colder temperatures, you can consider taking a warm bath to help loosen up any tight muscles.

7. Protect and cover up your skin

Don’t ignore the importance of covering exposed skin while running in the cold. Cold air is generally less humid, meaning it can dry out the skin and potentially lead to itching and discomfort. If you do experience dry skin, applying petroleum jelly to affected areas of the body may help in treating cracking or irritation.

Layer up and start running

Layering the proper clothing can be vital to the success of your exercise in cold and bad weather. If you are planning to continue your workout routine through these conditions, ASICS winter apparel can help you stay warm and comfortable.

Please note: This information does not contain or constitute medical advice or a medical opinion, and it is provided for informational purposes only. You should always consult a qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.