Well, it is finally here! Winter has reared its ugly head already dropping sub-freezing temps on us! This creates a dilemma for many as to stay inside on the dreaded treadmill "dreadmill" or head outside to collect those winter miles! Well, we are here to say you can run outside in the winter and on most days. We will say that please use some discretion as well because sometimes, it is not the actual weather, but can be conditions such as ice & excessive wind that may keep you inside. Keep an eye on the weather reports and make that call that works best for you. Here are some tips about how to dress for your run in the winter in Chicago!
Start with your base layers - this is can be for most the key critical pieces for keeping you warm during your winter run. The key is to be balanced with your selection so as to keep you cool and dry as you sweat, but not becoming damp due to the layers affecting the wicking. Most folks start with a wind blocking undergarment or a pair of running shorts for the mid-section. The top for women will include a sports bra, one that is firm and also allow for wicking sweat. Men will have a wicking short sleeve run top to start with.
The next layer up top will be your choice of long-sleeve top. This can be varying weights from thin wicking top to a thicker wicking top! Many manufacturers offer various weights and again it can all depend on the temperature outside. Usually under 20 degrees (F) you go with a little heavier long-sleeve top.
Jacket selection is also critical! It can vary on the weather for sure along with Jacket thickness. What has been really popular and great in all weather are the blended jackets with a wind/water block front and then wicking material in the back to allow for maximum breathability and element protection. Vests can often be used as well for folks in moderately cold weather providing the protection around the chest area and leaving the arms open so folks get maximum cooling. Once it gets below 25 degrees, you may need the coverage of a jacket around the arms.
The Bottom half! For this we talked about having running underwear and possibly one that has wind block if it is needed for protection, especially with the guys. Frostbite on the boy parts can happen, so take caution! For most this now becomes personal preference. Do you wear a tight or a pant? This is personal preference for everyone. The good thing is that many run shops have tights and pants so you can take a look, try on and decide. A pant is a nice option for the winter offering wind/water block front and breathable back. Keeping the legs warm and loose is key for winter running!
Socks! These can be critical! The key to a great cold weather sock is the thickness and also that it covers your ankle! Think of having that cuff over your ankle like the scarf around your neck. It gives that warmth and expands down into the foot! Some folks have also tried using thin wicking socks and doubling up. This helps in also blister prevention (the two socks rub instead of your foot) as well. A few brands make a double layer sock as well which can work really well.
Hat & Gloves...These become another personal preference for folks as you various weights, colors and styles. The key though is to cover the head to keep the heat in. A wicking winter hat is key, as you will sweat for sure so to get that sweat off you is critical and many hats from many of the major running vendors will work very well! If you are someone who can't do a hat, headbands are a nice option for folks to keep the ears warm. Ladies (and gents with long hair), hats with the ponytail cut out exist as well so if you are one who is looking for that, options are available! Gloves/mittens come in different weights & materials as well. The key is to be sure your fingers are taken care of. The most warmth will come from a mitten as it will keep the fingers together and use the body heat to keep warm. Going with a glove is a cooler option for folks that don't want/need the heat of a mitten! Also, depending on the weather, you may need a running mask to go over the face.
Footwear...Now again, this is personal preference for many folks! Most shoes will work as many places do a great job in plowing and getting road/sidewalk conditions ok to run in. For a bit more traction though, the Yaktrax clip on cleats for any running shoe! They work great in snow & ice, but do remember, any cement sections and they could break. Another option is a trail shoe with the aggressive tread or lugs on the bottom and a stiff rock plate which forces you to dig in a little on each stride. Look for shoes with sturdy lugs and some sort of water resistant upper/water proof upper.
Night/Early Morning Runs - if you are running where daylight is not an option, wearing reflective materials or a vest is recommended like the Amphipod Xinglet Flash LED Vest. For quick light options, you have the Amphipod Vizlet LED and the Micro-Light Band. If you need a front light, the Swift-Cap Clip LED Light from Amphipod is a great option! Be safe when light is dim to none and we have some great Amphipod options for low light/no light running!
With these tips for you, running outside is not bad and can be done in Chicago! One thing to keep in mind is that when you start out on your winter run, you want to be a little chilly starting out. That allows the body to heat up and utilize all the layers properly to wick the sweat and keep heat in. If you are warm starting out, you may overheat and then sweating can make you actually colder. Layering is always key for winter running! Again, play it safe with temps & road/trail conditions as well to be sure you are safe at all times during the run. One more thing! With all the layers and such, you may have some additional rubbing! Be sure to use the body glide for winter running just like you did in the summer on those areas that rub or sensitive! Now get out and show winter you can run and enjoy yourself in the great Midwest winter outdoors!
Joel Feinberg
Director of Community Engagement & Marketing
Chicago Area Runners Association
