In autumn and winter the most common mistake is not wearing too little, but too much. After a few minutes of running you warm up, your clothes soak up sweat, and then that sweat starts to cool you down. Below you will find a simple rule, outfits for specific temperatures and a few things that are easy to forget.
The “plus ten degrees” rule
Dress as if it were about 10 degrees warmer outside than the thermometer shows. At the start you should feel slightly cool. If you feel pleasantly warm as you leave the house, you will be too hot after two kilometres. In strong wind, rain or on a very easy run, add one more layer.
Layers instead of one thick piece
- Base layer, next to the skin: technical base layers that wick away sweat. Cotton will not work, because it soaks up moisture and dries slowly.
- Mid layer: a thin sweatshirt or long-sleeve top, added at lower temperatures.
- Outer layer: a light jacket that protects against wind and drizzle.
Three thin layers keep you warmer than one thick one, and if needed you can take one off and tie it around your waist.
What to wear at a given temperature
Around 10°C
Shorts or thin leggings, a long-sleeve top, or a short-sleeve top with a light windbreaker. In the wind, an ear headband will come in handy.
Around 5°C
Full-length leggings, a technical long-sleeve top and a thin sweatshirt or windproof jacket. Add a headband or a thin beanie. Hands get cold faster than you think, so thin gloves are worth having.
Around 0°C
Insulated leggings, technical base layers, a sweatshirt and a windproof jacket. A beanie, gloves and a multifunctional neck tube that you can pull up over your mouth in frosty weather.
Below zero
Full three layers, a warm beanie and a neck tube or balaclava. On slippery surfaces, think about shoes with a winter outsole or spikes. We describe choosing such shoes in the guide Running shoes for winter.
What to put it together from at Azyl
- Base layers: UYN Visyon tops (also in a women's version) and Nessi Thermo. You will find the whole range in the Base layers category.
- Warm leggings: Mizuno Warmlite Tight (men's and women's) and New Balance Impact Run Heat Tight.
- Sweatshirts as a second layer: Mizuno Warmlite HZ or New Balance Impact Run Heat Grid, more in the Sweatshirts category.
- Jackets: Mizuno Reflect Wind Jacket with reflective details, Brooks Essential Jacket III and others in the Jackets category.
- Head and neck: the Buff Thermonet beanie, the Buff Merino neck tube or the Buff Dryflx+ balaclava.
Things that are easy to forget
- Visibility. In December it gets dark as early as around 4 pm. Choose clothes with reflective details, and take a head torch for unlit stretches.
- Socks. Higher technical socks protect your ankles from cold and mud. Wet feet cool down fastest. How technical socks differ from compression socks is explained in a separate guide.
- Warm-up at home. A few minutes of movement before you head out means the first kilometres are not a fight against the cold.
- A quick change after the run. Take off wet clothes as soon as you get back, even if you feel warm.
Not sure what to match with your training plan? Come to Azyl Biegacza at Gdyńska 4. You can try everything on in the store, and we will suggest which pieces can replace several others.