The Runner's Guide: Best Cold-Weather Gear for 2023

Goodmorning my good running friend! It’s Monday again! 💪🏻

In today’s edition:

1. Cold Weather Running Gear Must-haves For 2023

2. From Paralympic Appeal to Big Half: The Nicola’s Story

3. 10km Race Recap!

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The Runner's Guide: Best Cold-Weather Gear for this winter

Cold weather running gear requires a little more sleuthing to get right than summer. It’s not just about wicking, now we need things that will keep us dry, warm, upright on the snow and enjoying the miles despite the wind.

The right winter running clothes can make those chilly mornings (or shoot afternoons!) far more enjoyable.

Read along for the ultimate guide to the best winter running must-haves! My step-by-step guide will help you figure out what you’re looking for when picking out your gear along with my top recommendations!

Why We Need the Right Winter Running Gear

Enjoy winter running a WHOLE lot more by gearing up the right way!

From preventing slipping and sliding on the roads, to feeling your fingers for the entire day.

Here I’ll outline the pieces for a winter running outfit that will help get you out the door and back again with all fingers and toes happy.

Before we get started, one of my favorite quick tips is this:

Do a short warm up run of 10-15 minutes near your home or car, so you can shed a layer once you realize you’ve overdone it. I know I’m not the only one who tends to overdress based on just knowing it’s cold!

Here’s an effective warm-up routine to do before your runs!

How to Dress for Running Correctly During Winters

Here are some general rules of thumb to help with temperatures:

• 40 degrees and above: shorts or capris

• 35-40 degrees: average leggings to capris

• 30-35 degrees: base layer with wind pants potentially

• below 30 degrees fleece-lined tights (possible second layer depending on wind or below 10 degrees)

Now you might adjust it a bit according to your personal tolerance levels, but this is a good ballpark to start with.

One of the tricky things about running is that starting out you feel every bit of the cold, but within about 20 minutes it actually feels 20 degrees warmer because of the heat you’re generating.

Then if you tend to overdress like me, you begin to sweat and the longer you run the colder you feel. Your now damp clothes are meeting the air and creating a whole different problem.

Solution: Layers… and stop overdressing!

The Secret to the Best Winter Running Gear: Layering

Picking the right winter gear isn’t just about the fanciest jacket or most expensive wool, it lies in the art of layering up!

If you want to be able to run during the mildest winters to the harshest ones, understanding how to layer is going to become your best friend!

By picking the best base layer and knowing when to add a mid-layer and/or an outer layer, you’re going to have everything you need to stay warm, dry and protected.

Layering really is a versatile way of dressing, and it becomes even more important when you’re picking the right gear from you during colder months.

Details for each of these (along with tights and gloves) and recommended gear to follow:

• Base Layer is your starting layer and might be all you need on some cool days.

• Mid-Layer this is where a quarter zip or thin jacket come in to play. They can be tied around the waist if you get too warm later in the run.

• Outer Layer is usually a running jacket to help block the wind and provide that top level of warmth.

How many layers you choose to use depends a great deal on how you feel about the cold!

By following my step-by-step guide, you’ll know exactly what to wear and when – so you’re never under-dressed or overdressed during the winters.

Guide to Picking the Best Cold Weather Running Gear

To make sure you’re fully covered and have all the right gear while having the cold weather outside, I’ve made a 3-step guide to picking the best running gear for you this winter!

It’s easily customizable to your personal tolerance and to how cold it can be on any given day where you are. Sounds good? Let’s begin:

STEP 1: Choose the Winter Running Gear For Your Feet

We’re starting from the ground up, to ensure we stay standing up!

While talking about the best winter gear, many people tend to neglect one of the most important elements of it: the right shoes!

After all, to run our best we need the proper shoes for our feet. During the winters it becomes even more important so we can ensure that we have a great grip!

I mean, it’s really no fun to go out for a run only to be worried every step of the way because you free like you’re about to fall flat on your face – a big no-no.

So let’s look at the various options we have.

SHOE SPIKES

Grip it, grip it real good especially with this shoe spikes.

While many runners have advised putting nails in my existing running shoes to turn them in to spikes, I just feel more comfortable pulling something on over them.

These are a great cheap way to gain some traction when running in the snow…they are not however going to save you on an icy day!

I like the cleats a little better than the original YakTrax which are a metal cylinder and for me still slid sometimes.

TRAIL RUNNING SHOES

Some days you don’t need spikes, but you need a little more grip and that’s where trail shoes come in to play.

They’re great for running on snow and provide better traction than your everyday road running shoes due to the larger ridges… it’s like putting snow tires on your car!!

• I’ve run in the SALOMON SpeedCross 5 on many different surfaces and love the traction they provide!

• If you’re going to hit much ice, I’m now a big fan of IceBugs (Man version / Woman version) – A running shoes with spikes built-in. Having used these a few times, they do work. It’s largely a confidence issue of running on ice.

Others cools training running shoes to use during the winter are:

• ALTRA Lone Peak 7 (Man / Woman)

• New Balance Men's Fresh Foam X Hierro V7 (Man / Woman)

WINTER RUNNING SOCKS

Smartwool Socks are one’s I’ve used frequently and feel good about.

Our feet go from cold to hot faster than we plan on many runs.

The benefit of good wool running socks is that they can handle both!

They first keep you warm and then as you begin to warm they quickly wick away moisture keeping your feet dry and warm.

I prefer at minimum ankle-length socks to make sure I don’t expose that tiny strip of skin where my tights meet shoes.

STEP 2: Pick the Right Winter Running Clothes

The next step is to make sure we’re covering our bodies right!

Remember that if your body will first send blood to your core.

It’s primary focus is to protect your organs, so that’s why you might be able to get away with running in shorts, but still need gloves.

That’s right, your fingers and toes get colder when you’re under dressed because your body is going to conserve heat around your organs first.

This is why you see a lot of hikers embracing the big puffy vest. That core warmth actually helps to keep the rest of their limbs toasty as well.

BASE LAYERS: STAY DRY AND AWAY FROM MOISTURE

Layers are key in the winter and I have a few different methods that I like to keep it toasty.

Base layers are a thin light layer that sits next to the skin which helps wick moisture away. They are designed to keep you from getting cold, not so much to keep you warm.

Moisture is one of the easiest ways for our bodies to lose too much heat.

To make sure we keep the sweat away and stay dry, it’s best to start with a breathable, sweat-wicking, and quick-drying fabric.

This would usually mean synthetic blends or wood. Wool is an ideal option, especially merino wool. Other great fabric options would be polyester, nylon, and Lycra.

Steer clear of cotton since it tends to absorb moisture and doesn’t wick it away.

Here are a few tips and my personal recommendations:

• MERINO is an ideal base layer, but can cost more. However, they last forever and are great at combating the smell that comes from hours of sweating. (This for woman)

• Under Armour is cheaper when you need long sleeves, but not as much warmth. I’ve always had good luck with the quality of their clothing. Remember in a compression layer to size up if you don’t want it too snug.

•  A running tights base layer is great to put under another layer of running tights to double up without the bulk. I tend to forgo the base layer most of the time and instead pick out warm winter running tights.

MID-LAYERS: RETAIN HEAT

Depending on how cold it gets, and your personal tolerance, you might be able to get away with just a base layer and an outer layer.

But there will be days where you need that added protection to retain heat and keep you insulated.

Make sure to not overdo it though, like I mentioned earlier within about 20 minutes of running it can actually start feeling 20 degrees warmer because of the heat you’re generating.

So, this layer is more for the days you need that extra something. Again, go for synthetic blends and wools. You can also opt for fleece for an even warmer option.

Long-sleeve shirts with a half-zip option are great to help you regulate the heat during your run.

I just saw that SOAR has launched a new winter collection with many cool pieces, check them out here!

OUTER LAYERS: FIGHT THE ELEMENTS

Outer layers are great and super functional! Depending on the weather, you can figure out which is the right option for you.

Take into account the temperature, wind chill, level of humidity, and your own personal tolerance when deciding how to layer up.

They’re exactly what you need on windy days, or when the precipitation is going to bring back all the moisture you’ve been fighting with your other layers.

They help keep your core warm by not letting heat escape it. This way, your body isn’t working so hard to heat up and therefore you have more energy to run and feel your fingers.

Waterproof and wind-resistant options help anything wet and cold from penetrating. Anything from a light windbreaker to an insulated jacket hits the bill here!

Truth, jackets are not cheap.

But all of mine have lasted for years which means WAY LONGER than my running shoes!

STEP 3: Find the Best Winter Running Accessories for Your Needs

Picking the right accessories can be exactly what you need for the best winter workout while running!

Gloves and wicking hats are two that I believe every runner should consider.

I’ve also added a few bonus running accessories down below to help you find everything you’d ever need to find your perfect winter running gear.

RUNNING GLOVES

My fingers are notoriously cold even when the rest of my body is feeling all toasty.

Luckily in recent years most fitness gloves now come with touch fingers so I can still operate my iPod or phone without pulling them off mid-run.

One of the tricks to gloves is they come in a variety of weights!

• New Balance Lightweight Glove – my go to level of glove when it’s just started to get cool or sunny winter days

• Touch Screen Quilted Mittens – When the temps really drop these are what you want. Mittens keep your fingers together, thus in creasing the warmth.

WICKING RUNNING HAT

Don’t wear your stocking cap, the wet material will make you feel cold even faster.

Many people like to do the headbands which cover your ears, but if I’m cold I want to hold on to all the heat possible, so I like the thin caps.

Ladies I’m also excited to say that now most of the running versions come with a spot for our ponytails to stick out… I don’t know why but this is every bit as thrilling as thumbholes!

• Winter running beanie with ponytail spot and fleece lined for maximum warmth

• ROCKBROS Fleece Ear Warmers Headband for those of you who prefer to let the top of your head keep you from overheating.

• New Balance lightweight beanie – because let’s be honest I start sweating super fast, so thermal is often too much (My favorite!)

That’s it!

Hope you have found this guide useful!

I'm sure that with these tips the cold will no longer be a problem and you will go back to having fun even running during the coldest days! Let me know your thoughts simply replying me to this email!

If you haven't already done, please remember to vote in this poll!

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Trivia Question: When was the 1st New York Marathon?

Find the answer at the end of this email.

From Paralympic Appeal to Big Half: The Nicola’s Story

[The following story is shared by a member of our community. If you also want to share your story, send an email to: [email protected]]

“My name is Nicola and I have mild Cerebral Palsy. I started running after I tried out for the #Discovermygold Paralympic appeal in 2018.

Although I was unsuccessful it changed my life.

I’ve always taking part in sport, doing gymnastics rugby and swimming but had a few years off.

I started doing just a mile or so and joined my sister doing Parkrun. From there I joined Bridlington Road Runners, an inclusive club for all ages and abilities. From there I did local 10k races and the races with the club and actually was surprised how well I did 2020 came and with it Covid.

I have always struggled with my mental health and of course as for everyone else lockdown was a challenge.

Fortunately the Road Runners swung into action setting us virtual challenges and relays.

The relays were done via Facebook so one person returned and they messaged the next one to go. It was a saviour."

Having the challenges got me up and motivated and often I would pass other road runners doing their training.

Once back racing resumed and I got quite a bit faster as I got an online coach, AJ running. I completed the Scarborough and Beverley 10K races beating my previous times.

This year has been very up and down but I preserved and did my first half Marathon, the big half in London.

Although I pulled my calf I did it in 2 hours 47 minutes. I have re-entered to do it next year!”

Nicola, what a great inspiration you are! 🔥 I wish you the best and thank you for sharing your awesome story with us – I'm sure it will inspire many runners in our community!

Do you also want to share your story on TheRunningWeek and inspire over 16,000 runners?

Send your running-story at →  [email protected]

NB. Advertising your own profiles and inserting links is not allowed. The maximum length is 300-400 words. You can attached 1-2 photos. If you want, your name will be shown or it will be published 100% anonymously to guarantee your privacy.

Last Week Training Sessions + Race Recap!

Last week's training block was ~56km:

1. Monday: 45min Easy + Gym

2. Tuesday: 6 x 400m Z4 + 100m Z1

3. Wednesday: Rest

4. Thursday: 1h Easy

5. Friday: Gym + 3km Run (tapis roulant)

6. Saturday: 30min shake-out

7. Sunday: 10k race!!

New PB unlocked! 🔥

Yesterday's 10km race was incredible! The level of other runners was very high and this pushed me to give my best!

For this 10km race I decided to break down it in a few block – This strategy has helped me a lot to stay 100% focused on my goal.

And this is how I break down this race:

• 1st / 2nd KM: Keep calm and control that adrenaline…

• 3rd / 5th KM: Keep the pace and stay hydrated…

• 6th / 9th KM: The hardest part! But keep pushing they’re just 3 kilometers!

• Last km: FULL SEND! 💥

and this was a perfect strategy for my race and allowed me to get a new 10km PB – And as you can see from my Strava activity, the fastest kilometer I ran was the last one!

I’m super happy with this new unexpected PB!

Now I think I’ll run some shorter race during december than I have to find an Half Marathon at the end of January to try to complete new challenge starting today: SUB 1.17 CHALLENGE!

Thank you all for the support you show me by replying to emails and writing to me on Instagram! I'm happy to take you with me during all my session with these challenges!

Just for Laughs 😂

Trivia Answer: The first New York City Marathon was in 1970 and cost $1 for the 127 participants – Read more!

Latest Editions

• 5 New Ways To Bring Your Running HR Down (Link)

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• Runners – Beware Of These 4 Myths! (Link)

And at this link you can find all issues I written in the past!

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From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

Thanks COROS for the support.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.