My general guidelines for 4+ miles are:

Below 55 degrees: Tights instead of shorts. Short-sleeve shirt. You will be cold starting out, but that's what you want. You'll get used to it!

Below 45 degrees: Tights, long-sleeve over short-sleeve shirt, preferably with sleeves long enough to pull over hands if necessary. Consider light gloves.

Below 35 degrees: Above + wool running socks instead of cotton. Light gloves.

Below 25 degrees OR cold + very windy or wet: Add light water-resistant, breathable running jacket and hat. Warmer, waterproof/windproof gloves.


On gear/brands: Target is fine for beginning runners or someone who doesn't sweat a lot (wish I didn't). I found that once the miles started adding up, I was much more comfortable in better-made tops (Athleta, Patagonia). You can buy just one set and hand wash and hang up to dry for the next day. Better-made tops breathe better, dry faster, and have extras like tiny zipper back pockets that you will come to appreciate. Better-made pants last longer and often look better, but otherwise offer little bang for your buck.

Good luck keeping it up this winter! Once it became a personal challenge for me to meet the elements at their level, I found it invigorating.

layers! A long sleeve wicking shirt (Target has some reasonable Champion stuff) and maybe a couple jackets. I picked up a fleece at the Under Armor outlet last year and i LOVE it. Light weight but super warm.

I don't really run much in the real cold anymore, but I also used to wear running tights (full length spandex) with some sort of pant over that (sweats when I was young, more high tech pants later). B/c the wind cutting through what you do have on can be a killer.

But layers are good so you can shed if you feel like it. And wicking materials help. You are going to have to experiment to see what works for you.

Eastbay.com has cheap tech gear under their own brand. Here, find I don't need my real cold weather gear, but a goretex running suit (roadrunnersports.com has these) can be great when it's miserable (like 33 and pouring rain).

One note --- if ts not raining or snowing, I'm ok in shorts and a long sleeve tech shirt plus tee shirt down to about 25, so I'd experiment before buying a lot of stuff --- your needs will be different than mine and everyone else replying.

I would definitely get some videos (strength, pilates, dance) for when you just can't get outside.

For cold weather running, I layer the thicker thermal tops over a running tank bra and/or long sleeve top. You really have to see them in the store to make sure they are thick enough, but something like this: http://www.citysports.com/Nike-Element-Thermal-Run-Hoodie---Womens/213315/Product

Anonymous wrote:

Anonymous wrote:I have run through a few winters. I don't run on ice, but cold and rain are fine. I never bought a jacket - I thought I needed one, but the guy at pacers told me that a long sleep short over a short sleeve short would be just fine. If it's in the mid-40s or higher, I run ina short sleeve shirt. If it's super cold (30s) I run in a long sleeve over short. in between, i might just wear a long sleeve shirt. I always use tech fabrics. I use pants that hit at mid-shin year round.

BTW - is running the only thing you do? I learned the hard way that working some strength/flexibility into your routine is KEY. Maybe just because I am a bigger runner (5'11", 200 pounds) but if I only run, and I don't do any squats, my knees start to feel funny. And if I don't do enough exercises for my lower back and abs, my posture gets bad after 7- 8 miles.

OP here. Thanks for all the suggestions. Re: do I only run? No, I take a yoga class a couple nights a week. When I picked up running again my hips and knees hurt and I was getting very discouraged. Someone suggested yoga and I found that my back pain subsided (from carrying the kids and from back-to-back pregnancies) and the pains I was experiencing running went away. I'd like to add some additional strength training but getting to the gym is too tough right now, so I just do some push-ups, squats and lunges.

That's great - I think you can get a good lower body workout at home. They are kind of cheesy, but have you tried the Firm videos? For lower body, I think they are more than enough to keep everything in check for running.

Anonymous wrote:I have run through a few winters. I don't run on ice, but cold and rain are fine. I never bought a jacket - I thought I needed one, but the guy at pacers told me that a long sleep short over a short sleeve short would be just fine. If it's in the mid-40s or higher, I run ina short sleeve shirt. If it's super cold (30s) I run in a long sleeve over short. in between, i might just wear a long sleeve shirt. I always use tech fabrics. I use pants that hit at mid-shin year round.

BTW - is running the only thing you do? I learned the hard way that working some strength/flexibility into your routine is KEY. Maybe just because I am a bigger runner (5'11", 200 pounds) but if I only run, and I don't do any squats, my knees start to feel funny. And if I don't do enough exercises for my lower back and abs, my posture gets bad after 7- 8 miles.

OP here. Thanks for all the suggestions. Re: do I only run? No, I take a yoga class a couple nights a week. When I picked up running again my hips and knees hurt and I was getting very discouraged. Someone suggested yoga and I found that my back pain subsided (from carrying the kids and from back-to-back pregnancies) and the pains I was experiencing running went away. I'd like to add some additional strength training but getting to the gym is too tough right now, so I just do some push-ups, squats and lunges.

I have run through a few winters. I don't run on ice, but cold and rain are fine. I never bought a jacket - I thought I needed one, but the guy at pacers told me that a long sleep short over a short sleeve short would be just fine. If it's in the mid-40s or higher, I run ina short sleeve shirt. If it's super cold (30s) I run in a long sleeve over short. in between, i might just wear a long sleeve shirt. I always use tech fabrics. I use pants that hit at mid-shin year round.

BTW - is running the only thing you do? I learned the hard way that working some strength/flexibility into your routine is KEY. Maybe just because I am a bigger runner (5'11", 200 pounds) but if I only run, and I don't do any squats, my knees start to feel funny. And if I don't do enough exercises for my lower back and abs, my posture gets bad after 7- 8 miles.

I run year round and in the winter I am usually out before sun up. I wear a white jacket and have reflective stuff on me to make me more visible to drivers. More than that, I just stay aware. I don't use music/headphones in the dark and I always assume that drivers CAN'T see me, and run accordingly. I only run on roads that have a sidewalk so that I can jump on that really quick when I see a car coming. Luckily, I run so early that there are few cars on the road (on a 45 minute run I'll typically encounter 3 or 4 cars total).

I started running at a time in my life that I was BROKE and didn't have much to spend on running gear. For gloves I just use those stetchy ones you can buy at Target for about a buck or two. I have just a regular hat to keep my ears warm--though this winter I'd like to get on with a hole for my pony tail.

I love this one running top I have that has long sleeves with a hook to go over the index finger on each hand, so it keeps your hands a lot warmer, but isn't too hot like gloves can be. I got it at Target. I get almost all my stuff at Target.

Do you have to run in the dark? I realize that early morning winter means dark but I shift my running to weekend mornings just as the sun comes up and then I try to fit in something during the week. Until the time changes I do it after work, but before picking up the kids. Once the time changes I run at lunch and just shower at my office. For me the places I like to run I just don't feel safe as a women doing it when its dark (morning or night) and since there are fewer people out there I'm not comfortable, my running buddies stop in the winter. I aim for 2-4 days a week and fill in other times or other activities.

With that said you need good reflective gear, shoes and socks that keep your feet warm - be careful of black ice early in the morning. Reflective vest is a must. My head gets over heated so I prefer something that goes over my years (ear muffs or head band), a fleece neck up to breathe thru on cold mornings. I like long sleeve shirt that has a zipper so I can regulate temperatures. A good pair of tights. Layering helps.

I love cold weather running! 2 winters ago I was outside running every day at 5am. It really depends on how cold you get. For me I find that fleece lined running tights are important in the really cold months (<20 degrees outside). for tops I like layering a tank top with a heavier top. I had a fleece lined one for really cold and windy days. it was just a champion brand from target. Then a lighter wicking top one for days when it was above 30 degrees.

Gloves are nice but an individual thing. No matter how cold it is outside I have never worn gloves for more than 10 minutes while running. My hands just get too hot. My husband is the opposite though he ears gloves and his fingers still freeze. It’s a circulation thing.

I also prefer a fleece headband over my ears versus a hat. I overheat in a hat. A reflective vest is also important in the months when it gets dark early.

Checking out a race expo is a great idea. Anyone can go-you don’t need to be signed up for the race.

this blog has some good info:
http://www.peanutbutterrunner.com/cold-weather-running/

A lot depends on your personal temperature needs. I run year round outdoors and I love the colder weather. You can also look on line for recommendations for what to wear at certain temperatures and adjust accordingly. My staples are - several long sleeve shirts - different weights and have a zip up the front so you can regulate your temperature as you get warmer. I also love to have vests - different weights - I have one fleece, one lighter weight and one heavier weight. For the bottom - in the 50's I'm still in shorts, in the 40's tights, in the 30's winter tights or cross country ski pants, below 30 with wind chill then I wear light weight long johns under my winter tights, gloves, hats that cover ears, gloves. Fleece jackets, especially important is socks - get some smart wool socks (worth the cost). Neck up for your chin and to breathe thru on the really cold days.

I tend to go with cross country ski gear than outdoor running gear.Unless its a hard core running outlet I have been disappointed with what they call "winter" gear - it doesn't handle wet snow, freezing rain and windchill. Also make your own screw shoes for icy/snow/slippering conditions. Its trial and error. I often have too much on and have to carry it with me as I run. But after you do a few runs you get a sense of what works and what doesn't. Don't forget to hydrate even in the winter and look for gear that will wick away the moisture away from your body - you can chill down very quickly if you are sweating and its cold.

Also BODY GLIDE - put it on places like butt, thighs etc that will be more exposed to wind/weather. If you can find shirts that are longer in the back that will protect your butt from the cold with an extra layer.

Anonymous wrote:If you live in this area, I'd encourage you to attend the Marine Corps Marathon expo on the Thursday, Friday, and Saturday before the MCM. Lots of sale items there and there will be a ton of people who are happy to take you through all this stuff.

They'll also be selling various lights that help light your path (light headlamp) or make you visible to drivers (blue flashing armband).

It'll truly be one-stop shopping with plenty of vendors and you'll be able to try various brands to see which feel the most comfortable. Some of the booths there are gigantic (National Running Center, for one) and have a ton on clearance.

Link to the Health and Fitness Expo:
http://www.marinemarathon.com/MCM_Weekend/Health_and_Fitness_Expo_by_GE.htm

Thanks for the recommendation! I assume I don't have to be signed up to the marathon to get into the expo.

If you live in this area, I'd encourage you to attend the Marine Corps Marathon expo on the Thursday, Friday, and Saturday before the MCM. Lots of sale items there and there will be a ton of people who are happy to take you through all this stuff.

They'll also be selling various lights that help light your path (light headlamp) or make you visible to drivers (blue flashing armband).

It'll truly be one-stop shopping with plenty of vendors and you'll be able to try various brands to see which feel the most comfortable. Some of the booths there are gigantic (National Running Center, for one) and have a ton on clearance.

Link to the Health and Fitness Expo:
http://www.marinemarathon.com/MCM_Weekend/Health_and_Fitness_Expo_by_GE.htm

I finally lost the last of my baby weight (20 lbs) when I got on a consistent running schedule. Part of the reason I was successful was because I was able to run outdoors after the little ones were tucked into bed. I still had enough day light and on those really hot ozone days I just waited until the sun was going down. I don't have a treadmill and I know with the temperatures dropping and it getting dark SO early that I am going to lose momentum. I'd really like to stay on track this winter. I don't want to invest in a gym membership ... I hate running on a treadmill and I can't be consistent about getting to the gym.

Please tell me what clothing to invest in this fall/winter to get me through the cold months. I hate walking out of the house and being cold so I bundle up and then I get too hot on my run. I'd love some suggestions what brands runners find work best. I've been surfing the web (athleta, title nine, etc.) and some of the long sleeve shirts and jackets can be pretty expensive. I don't mind investing in a few pieces but would rather get some suggestions before buying. Also, when do you run? Morning or evening? I'm really finding it challenging to motivate myself to get outside when it's dark.

TIA!