what to wear to run in 35 degree weather
Best Clothing Options for Running in 35-Degree Weather
When running in 35-degree weather, it’s important to choose clothing that will keep you warm but also allow for breathability and moisture-wicking. Here are some clothing options to consider:
Base Layer:
A base layer is the first layer of clothing that comes into contact with your skin. Look for a moisture-wicking fabric like merino wool or synthetic materials such as polyester or nylon. These materials will help keep you dry by wicking sweat away from your body. Avoid cotton as it tends to hold onto moisture and can make you feel cold.
Mid-Layer:
The mid-layer provides insulation and helps retain heat. Opt for a lightweight fleece or a long-sleeved shirt made of a thermal material. This layer should be breathable and provide some warmth without causing overheating.
Outer Layer:
The outer layer should protect you from wind, rain, and snow. Look for a jacket that is both waterproof and windproof to shield you from the elements. Choose one with ventilation options like zippered vents or mesh panels to prevent overheating during intense workouts.
Tips:
- Dress as if the temperature is about 10 degrees warmer since your body will generate heat during exercise.
- Consider wearing tights or leggings made of thermal material to keep your legs warm.
- Don’t forget about your feet! Wear moisture-wicking socks made of wool or synthetic materials to keep your feet dry and warm.
Recommended Materials and Fabrics for Running in Cold Temperatures
When running in cold temperatures, it is essential to wear materials and fabrics that can keep you warm and dry. Opt for moisture-wicking materials such as polyester or merino wool as your base layer. These fabrics will help draw sweat away from your body, preventing you from feeling damp and chilled during your run. Additionally, look for materials that provide insulation, such as fleece or down, for your mid-layer. These fabrics will help trap heat close to your body, keeping you warm.
For outer layers, choose materials that are windproof and water-resistant. This will protect you from the elements and prevent wind chill from affecting your body temperature. Nylon or Gore-Tex are popular choices for outer layers due to their durability and ability to repel water.
Moisture-Wicking Base Layer
- Polyester
- Merino Wool
Insulating Mid-Layer
- Fleece
- Down
Windproof and Water-Resistant Outer Layer
- Nylon
- Gore-Tex
Layering Tips for Running in 35-Degree Weather
Layering is key when running in 35-degree weather to ensure you stay warm without overheating. Start with a moisture-wicking base layer that fits snugly against your skin to keep sweat away from your body. Next, add an insulating mid-layer made of fleece or down to provide warmth. Finally, top it off with a windproof and water-resistant outer layer to protect yourself from the elements.
It’s important to note that you may need to adjust your layers based on your personal preference and the intensity of your run. If you tend to get warm quickly, consider wearing lighter materials or removing a layer once you start heating up. On the other hand, if you know you’ll be running at a slower pace or in particularly cold conditions, adding an extra layer or wearing thicker fabrics can help keep you comfortable.
Layering Order:
- Moisture-Wicking Base Layer
- Insulating Mid-Layer
- Windproof and Water-Resistant Outer Layer
Tips for Adjusting Layers:
- Remove a layer if you feel too warm during your run.
- Add an extra layer or wear thicker fabrics for slower-paced runs or colder conditions.
Essential Accessories and Gear for Staying Warm While Running in Colder Temperatures
In addition to proper clothing layers, there are several accessories and gear items that can help keep you warm while running in colder temperatures. These include:
Gloves or Mittens:
Your hands are susceptible to the cold, so invest in a good pair of gloves or mittens made of insulating materials such as fleece or wool. Look for options with touchscreen compatibility if you plan on using your phone during your run.
Headband or Ear Warmers:
To protect your ears from the cold wind, consider wearing a headband or ear warmers made of moisture-wicking and insulating materials. These accessories will help keep your ears warm without causing overheating.
Neck Gaiter or Buff:
A neck gaiter or buff can be worn around your neck or pulled up to cover your mouth and nose, providing extra warmth and protection from the cold air. Look for options made of breathable and moisture-wicking materials.
Reflective Gear:
During colder months, daylight hours are often shorter, so it’s crucial to wear reflective gear to enhance your visibility. Invest in a reflective vest, jacket, or accessories such as armbands or ankle bands to ensure you can be seen by drivers and other pedestrians.
Recommended Accessories:
- Gloves or Mittens
- Headband or Ear Warmers
- Neck Gaiter or Buff
- Reflective Gear
These are just a few examples of how you can expand on each subheading. Feel free to add more information based on your knowledge and expertise in running in cold temperatures.
Protecting Extremities: Hands and Ears in 35-Degree Weather
Wearing Insulated Gloves
When running in 35-degree weather, it is crucial to protect your hands from the cold. Wearing insulated gloves can help keep your hands warm and prevent frostbite. Look for gloves that are specifically designed for running in cold temperatures, as they often have additional features such as touchscreen compatibility and reflective elements for visibility.
Using Ear Warmers or Headbands
In addition to protecting your hands, it’s important to keep your ears warm during cold-weather runs. Ear warmers or headbands are great options for this purpose. They provide insulation without obstructing your hearing, allowing you to stay aware of your surroundings while keeping your ears cozy.
Tips:
- Choose gloves with moisture-wicking properties to keep your hands dry and comfortable.
- Consider wearing thin liner gloves underneath thicker insulated gloves for added warmth.
- Opt for ear warmers or headbands made of breathable materials to prevent excessive sweating.
Choosing the Right Shoes for Running in Colder Temperatures
Selecting the appropriate footwear is essential when running in colder temperatures. Here are some factors to consider:
Insulation and Waterproofing
Look for running shoes that offer insulation to keep your feet warm. Additionally, consider shoes with waterproof or water-resistant features to protect against wet conditions such as rain or snow.
Traction and Grip
In colder temperatures, surfaces may be icy or slippery. To ensure stability and prevent accidents, choose shoes with good traction and grip. Look for outsoles made of rubber or other materials that provide excellent traction on various terrains.
Tips:
- Consider wearing thicker socks or using shoe inserts for added insulation.
- Check the weather forecast before your run to determine if you need shoes with more or less insulation.
- Regularly inspect your shoes for wear and tear, as worn-out shoes may not provide adequate protection in colder temperatures.
Pacing and Intensity Adjustments for Running in 35-Degree Weather
Running in colder temperatures can affect your body’s performance. To ensure a safe and effective run, it’s important to make pacing and intensity adjustments:
Warm-Up Properly
Before starting your run, spend a few extra minutes warming up indoors or performing dynamic stretches. This will help increase blood flow to your muscles and prepare them for the cold conditions.
Slow Down Your Pace
In colder temperatures, your muscles may take longer to warm up, making them more prone to injuries. Slow down your pace initially and gradually increase it as you start feeling warmer. Listen to your body and adjust your speed accordingly.
Tips:
- Incorporate interval training or shorter bursts of higher intensity to generate more body heat during the run.
- Avoid sudden stops or standing still for extended periods during the run, as this can cause rapid cooling of the body.
- Pay attention to any signs of discomfort or pain and be prepared to cut short your run if necessary.
Hat or Beanie: Necessary Headgear for Running in 35-Degree Weather?
When running in 35-degree weather, wearing headgear is crucial to prevent heat loss from the head. Here’s what you need to know:
Benefits of Wearing a Hat or Beanie
A hat or beanie can help retain body heat and keep your head warm during cold-weather runs. It also provides protection against wind chill, which can make the temperature feel even colder.
Considerations for Choosing Headgear
When selecting a hat or beanie, opt for one made of moisture-wicking material to prevent sweat accumulation. Look for options that cover your ears as well, as they are susceptible to frostbite in low temperatures.
Tips:
- If you prefer not to wear a hat, consider using an earband or headband to cover your ears while allowing heat to escape from the top of your head.
- Choose headgear that fits snugly but not too tight, ensuring comfort and preventing it from falling off during your run.
- Experiment with different materials and styles to find what works best for you in terms of warmth and breathability.
Preventing Overheating with Multiple Layers during Cold-Weather Runs
Dressing in layers is essential when running in 35-degree weather as it allows you to regulate your body temperature effectively. Here’s how:
Base Layer: Moisture-Wicking Fabric
The base layer should be made of moisture-wicking fabric that draws sweat away from your skin, keeping you dry and comfortable throughout the run. Avoid cotton as it retains moisture and can leave you feeling cold.
Middle Layer: Insulation
The middle layer provides insulation by trapping warm air close to your body. Choose a lightweight and breathable material that provides warmth without adding bulk. Fleece or synthetic fabrics are excellent options.
Outer Layer: Protection from Wind and Rain
The outer layer should be windproof and water-resistant to shield you from the elements. Look for jackets or vests made of breathable materials that allow moisture to escape while keeping you protected.
Tips:
- Consider wearing tights or leggings as a base layer for added warmth on colder days.
- Adjust the number of layers based on the temperature and your personal comfort level.
- Don’t forget to protect your extremities with gloves, socks, and a neck gaiter or scarf if needed.
Tips and Recommendations for Safe and Comfortable Running in 35-Degree Weather
To ensure a safe and comfortable run in 35-degree weather, here are some additional tips:
Stay Hydrated
Even though it may not feel as hot as during warmer months, staying hydrated is still crucial. Cold air can be drying, so remember to drink water before, during, and after your run to maintain proper hydration levels.
Protect Your Skin
Apply sunscreen on exposed areas of skin, such as your face, even in colder temperatures. The sun’s rays can still cause damage, especially when reflected off snow or ice.
Mind Your Breathing
In cold weather, breathing through your nose can help warm up the air before it reaches your lungs. However, if you find it difficult to breathe comfortably through your nose while running, breathe through both your nose and mouth.
Tips:
- Wear reflective gear or use a headlamp if running in low-light conditions to enhance visibility.
- Plan your route carefully, considering areas that may be more exposed to wind or have icy patches.
- Listen to your body and adjust your run accordingly. If you start feeling too cold or experience any discomfort, it’s better to cut the run short and prioritize safety.
In conclusion, when running in 35-degree weather, it is crucial to dress appropriately by layering up with moisture-wicking fabrics, wearing a hat and gloves, and ensuring proper footwear. This will help maintain body temperature, protect against the cold, and optimize performance during the run.
