The Norwegians have a saying that our Toronto physiotherapists and sports medicine specialists appreciate – there is no such thing as bad weather, only bad clothes. When it comes to running in the winter, that saying couldn’t be more appropriate.
The right gear can make the difference between an unpleasant, challenging experience, and a great run in the cold. Naturally, the first rule of thumb is to dress in layers that will keep you warm, and let you adjust your coverage when (if) you warm up enough along the way. Along with the basics, here are five pieces of essential equipment to make your winter runs more fun.
1. Running socks – merino wool is the ideal material, both moisture-wicking and warm
2. Weatherproof jacket & pants – this set is a must-have to add as a top layer on the coldest or windiest days, and will keep precipitation away from your body.
3. Headband or hat – this is essential even during the fall when it only begins to get cooler. Keeping your head and ears warm will go a long way towards your overall comfort in cold weather. In the coldest weather, a tight skull cap covered with a warm woollen hat is your best bet.
4. Running gloves or mittens – look for warmth without too much bulk, so that you can still use your hands easily.
5. Long-sleeve tech shirt as a base layer: best in a moisture-wicking wool or polyester blend. The best idea is to have both a medium-weight poly-blend for moderate cold, and a heavyweight wool blend for the coldest days. You can also get them with a hood – handy for windy days.
Here’s how to ramp up your gear as the weather gets colder:
- Early fall – a long-sleeve shirt, running tights or shorts, lightweight gloves plus
headband.
- Mid-fall – two layers over your torso, running tights, gloves plus headband.
- Late fall into winter – two long-sleeve layers over your torso, running tights, gloves or mittens, hat plus windproof jacket & pants on top.
- Coldest winter days – add a ski mask to cover your whole face, and you should consider goggles to cover your eyes as well.
If you are looking for advice on your running routine, our Toronto physiotherapists and sports medicine specialists are ready with answers. Don’t hesitate to contact one of our Toronto physiotherapy clinics today.
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