Run into the cold

November in the northern hemisphere comes with a chill. 

While it’s not uncommon for a Fall marathon to feel unseasonably warm, there’s no escaping the cold as we get deeper into the season. Runners from Seattle to Seoul will be faced with the same dilemma: 

It’s 45℉ outside, do I dress warm and sweat through the run or wear something light and feel cold at the start?

If you’re out when the mercury starts dipping, you’ve seen how this dilemma plays out. Fair weather runners stay home or hit the treadmill. Others trudge down the path with jackets tied around their waists or heavy-gauge sweatshirts soaked through with sweat. Then there are the wild ones who look like they left the house without even thinking about the weather. Shorts and a shirt — but at least it’s a long sleeve!   

Turns out what might seem reckless is actually spot on. 45℉ is chilly if you’re going out for a walk, but for a higher intensity exercise like running, it’s pretty close to perfect conditions. As fall turns into early winter, the biggest challenge to a satisfying run is resisting the urge to overdress for it. 

Here are a few principles to follow when choosing what to wear in colder weather:

1. Feel cool at the start 🥶

Overdressing might feel cozy at first, but it can lead to discomfort and overheating as your body temperature rises during the run. It might seem crazy when you step outside and feel the air, but have faith that once you start moving you’ll feel just fine — maybe even invigorated! This transition is the essence of running through cold.

2. Dress for a run, not a walk 🏃🏽  

As you start moving, your body temperature will rise quickly—usually within a mile or so into the run. It's widely acknowledged by exercise physiologists that runners feel approximately 10 to 20 degrees Fahrenheit warmer than the actual ambient temperature due to the body's heat production during exercise. Too many layers can quickly lead to overheating. 

3. Move faster, get warmer ⏩

Increasing your pace generates more body heat, which helps keep you comfortable in colder weather. Even a short burst of speed can turn up the temperature. Of course, if you plan to go really slow, you can always choose a warmer kit — just try to limit the layers to what’s most essential.

4. Avoid cotton 💦

Cotton absorbs and holds moisture remarkably well. This can leave you feeling damp, cold, and miserable as sweat doesn’t evaporate effectively. Opt for moisture-wicking fabrics instead to stay dry and warm, especially on longer runs.

5. Hydrate ahead of time 🚰

Starting well-hydrated helps regulate your body temperature and keeps you feeling strong, especially in cooler weather when thirst cues might be less noticeable. Drinking water or an electrolyte beverage before heading out ensures your muscles are ready to perform.

6. Get out of the cold  🏠

After your run, get inside and warm up right away. Changing out of damp clothes as soon as possible helps prevent you from getting chilled, especially in cooler weather. Enjoy a warm drink or shower to help your body recover and relax. You’ve earned it!

Your mind may try to tell you otherwise, but your physiology is very different at the beginning of the run compared to the middle and end of it. Don’t be surprised if your gloves need to come off, sleeves pulled up, and beanie gets tucked away. 

Dress with the entire workout in mind to stay comfortable from *just after the* start to finish.

Ilan & Stephen