5k training

[Card29]

Would love to hear tips for running in very cold weather. Like, under 30 cold. I don't have a good cold weather running wardrobe and would like to know how to properly equip myself.

if you've never ran in the cold regularly, the MOST important thing to learn is that it WILL be uncomfortable the first 3-4 runs, especially your lungs. I'm talking below 30 and especially when you get around 20. It doesn't matter what shape you are in. When I was at my peak (early college days), I still had to adjust to the cold. But once your body gets used to it, cold runs are the best! You never overheat (unless you have in too much clothing and can't take any of it off for whatever reason), it is secluded especially at normally packed parks, it is quiet (animals hibernating). And it just feels great to be exercising during the season when most people are inside packing on their winter pounds. So embrace the cold, don't be discouraged by it! Also, once you get used to it, do NOT be afraid of the really cold temps (10-25 F). You'd be surprised how comfortable you can be if you run hard in that with the right clothes. Plus, there is nothing like getting into a warm shower after a hard, frigid run!

Wardrobe depends on how vigorously you run and how cold it is. If you run hard the whole time, causing your body to make more heat, you'll need less clothes. If you casually or even walk some of it, you'll need more insulation.

when it's cold, you'll always need gloves. Wear a hat/tobaggon that you can take off and carry somembow (tuck into waistband) if you get too hot. It is an easy way to regulate your temperature. When first walk outside, you should feel cold in your clothes. That will change 3 or 4 minutes into the run. Until you know what to wear, I find it enlightening to get dressed, doing some in-place cardio while still in your house for 5 minutes (jumping jacks, whatever), and then step outside. That will be how you feel while running.

Here is my typical outfit for a 30-40F run:

- light gloves
- tobaggon that I usually take off 10-15 minutes into run
- two thin shirt layers, one long sleeve
- shorts, shoes normal

If it dips into the mid 20s or below, I upgrade to heavy gloves and a hoodie. Still run in shorts. If I'm running in the low teens, I might put on full length thermal underwear, top and bottom. If it gets so cold where you need thick layers WHILE running to keep from freezing, then it's time to hit the treadmill or just cozy up with a blanket and a good book lol

Also, as a woman, there is one cold problem that you don't have to deal with that us guys have trouble with, especially when it dips to the low teens or single digits...