Cold Weather Running

The winter months can bring numbing temperatures, grey skies, and icy roads – not exactly the kind of weather that inspires outdoor workouts; however, with the proper winter workout gear, you can comfortably and safely take on the elements.

Our experts at UPMC Sports Medicine compiled a list of the top ten winter essentials needed to continue running outdoors.

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Gear You Need for Winter Running

  1. Base layer: Pull on a form-fitting T-shirt or long-sleeved base-layer shirt made from wool or polyester. These fabrics are warm, and more importantly, moisture-wicking to keep you dry.
  2. Mid layer: This moisture-wicking layer provides additional insulation by trapping heat; often a jacket or fleece.
  3. Outer/Protective layer: A wind-resistant and water-proof coat, often made of nylon, can protect you against the harshest weather conditions and prevent your clothing from becoming soggy and damp.
  4. Thermal tights: Moisture-wicking thermals are the difference between warm legs and frozen limbs.
  5. Safety light or reflective vest: With less daylight during the winter months, it’s important to make sure you’re easily seen by drivers. Their visibility is often compromised during rain and snow storms.
  6. Hat or balaclava: Prevent heat from escaping by covering your head and ears in an insulating, wind blocking hat. On colder days, choose to wear a balaclava to cover up from head to neck. The less skin exposed, the better.
  7. Wool gloves and socks: Prevent frozen toes and fingers by choosing socks and gloves that provide insulation and warmth.
  8. Trail shoes or traction aids: Winter running calls for a shoe that has extra traction needed for slippery surfaces and uneven terrain. Pick a shoe designed for any surface, even if you’re only hitting the roads.
  9. Heat patches: For long runs, heat patches can easily slip inside gloves or shoes and can generate hours of heat.
  10. Lip balm and moisturizer: Cold weather easily dries out lips and skin. Use lip balm and moisturizer to prevent or repair chapped lips and cracked skin.

For more tips on how to prevent injuries, improve performance, and stay active throughout the winter, visit UPMC Sports Medicine or to make an appointment with one of our experts, please call 1-855-93-SPORT(77678).

About Sports Medicine

Sports and physical activity bring with them a potential for injury. If you are looking to prevent, treat, or rehabilitate a sports injury – or improve athletic performance – UPMC Sports Medicine and the UPMC Sports Medicine Concussion Program can help. We serve athletes and active people of all ages and experience levels. Our experts partner with the Pittsburgh Steelers, Pittsburgh Penguins, Pitt Panthers, and about 100 other high school, college, and regional teams and events throughout Pennsylvania – working daily to build better athletes.