running shoes

Outdoor running is not just for warm, sunny days.  Running can be a real pleasure in any weather–especially when you consider how you feel afterward.  Don’t let the weather keep you indoors.

Here are a few tips that can help get you out the door and keep you feeling good in any weather.

Spring

Key items in the spring would be removable layers that you can shed as you warm up.  On sunnier days, a cap and/or sunglasses can keep the sun out of your eyes.

If for you spring is a rainy season, breathable technical fabrics will help you stay dry.  This can include underwear and socks.  Wearing a light breathable, water-resistant shell can help block rain and wind and is easy to remove once you warm up.  It also helps to keep you dry and warm on cooler days.  Caps and hoods can also help keep you dry on rainy days.

Summer

Essentials for the summer time are hats, sunglasses, and sunscreen to protect your skin on those outdoor runs.  Avoid cotton as it’s highly absorbent and will keep you wet from perspiration, which will make you feel hotter and more uncomfortable.  In warm weather, it’s most important that your clothing breathe to prevent overheating.  Shorts and a top of a technical fabric are usually enough.  You can find a technical fabric at a running or sports shop.

Staying hydrated, although not part o your apparel, is important.  Having an accessory such as a hand-held water bottle or hydration belt  with help you stay cooler, hydrated, and to feel more energized.

Autumn

Like spring, the weather may vary from warmer days to cooler days. Most important is to not dress to warm, or to wear layers that you can easily remove.  While it may be a bit chilly out, it’s quite easy to warm up once you get started.  Carry water on longer runs to stay hydrated (important for any weather, but especially on warmer days).

Winter

Wear layers in cold weather.  Three top layers in the coldest weather might include—a thermal under-layer, a short sleeve running shirt, and a windproof running jacket.  Add warm winter tights for ladies and men.  It’s possible to add shorts or a skirt on top.  Gloves, hats, ear warmers, and neck gaiters can also help keep you warm.  Some runners even opt for down running vests.

If you have trouble keeping your feet warm, try compression socks which help improve the circulation in your lower legs, allowing blood flow to your feet and keep them warmer.  Wearing a double layer of socks might help, but can also cause blisters.

On snowy days, you can buy spikes to attach to your running shoes.  Wear with caution.

chart for all-weather running

chart for all-weather running

For more ideas about what to wear in all weather, click on the chart above to view a PDF version.

 

Laurie Villarreal

Laurie’s an accomplished endurance athlete and has been running since 1998. She’s the founder of House of Running and a professional Running Coach, a certified Personal Trainer, Fitness Nutrition Specialist, and Health & Wellness Coach. Laurie’s trained and worked with nearly 1000 runners since 2010. She’s a master in her field with over 10,000 hours of run coaching experience. Laurie helps ambitious professionals make running part of their healthy lifestyle through on-on-one online coaching and fun group training programs. She has a unique holistic approach to running, helping her runners think beyond running to realize their running dreams. Click here to find out how to work with Laurie in one-on-one online coaching.

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