How to Dress: Cold Weather Track Training

February 12, 2019
custom track uniforms outdoor cold running

When the cold weather sets in, track running evolves into a brand-new type of challenge. It’s true to say that running when the temperature drops below zero is nothing like running through the summer. One of the biggest mistakes that you can make is over-dressing and adding too many layers.

People who do this will often forget that when you start moving, your body heats up fast. So, if you’re running you can quickly build up a sweat and if you’re wearing multiple layers this can quickly get uncomfortable. Similarly, once you stop you’ll be drenched in sweat and that sweat will grow cold fairly quickly if you’re outside. So, it’s important to have some warm, dry clothes ready to slip on when you’re in this type of situation.

Let’s look at some of the best tips to help you get dressed for a track run in cold weather.

Add Twenty Degrees

This is a general rule of thumb when you’re running. You need to add at least twenty degrees to the outside temperature as this will calculate your running temperature. So, if it’s -5 outside it’s actually going to feel like 15 once you start running. This should give you a good idea of what you need to wear and how many layers you’ll need. If your running temperature is going to be about fifteen degrees, you will need two shirts, some gloves, potentially a hat, a pair of long pants and possibly even a windbreaker jacket.

If the temperature drops further than this, then you might also want to consider a ski mask. This will protect your face, particularly if you are going to be running into the wind.


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Wear Layers

Do make sure that you are wearing layers. Wearing layers is great particularly when training for track running. The benefit here is that if you have incorrectly estimated the temperature you can simply pull some of the layers off and keep running. You can then tie these around your waist and continue to run. Or, since you’re on a track, you can simply drop off the extra layers at the start of the loop and pick them up when you’re finished. Layers also mean that if the weather takes a turn for the worst, you’ll also be able to bulk up with some extra protection.

Think About Body Mass

You need to think about your size too. Generally speaking, smaller runners with less body mass will require additional layers and should only add about 15 degrees onto the temperature outside to find their running temperature. This could be the difference between needing two layered shirts or just a long sleeve tech shirt and a jacket. Typically, the smaller you are the more layers you’ll need for cold weather track running.

Finally, you should think about the level of wind too. The more wind there is the more layers you’ll need to stay warm and keep going on the track. Don’t forget, if you’re running into the wind and you’re already sweating, you can get cold very quickly indeed. A good windbreaker jacket can help combat this issue.

We hope this helps you prepare your full outfit when cold weather track running.

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