what is everyone's take on the nights closing when it comes to running. These last two weeks its started getting darker earlier and therefore its put me off running after work. Not only am I totally unprepared for the shift in weather (no warmer clothing or equipement) I'm not sure how i feel running outside alone in the dark!
Therefore, these last 2 weeks ive found myself in the gym on the tread more than id like. Is it just something i need to get over and do? Also I'm not entirely sure what to wear as I know its getting colder but i am a heavy sweater and easily overheat when running!
any tips and advice welcome thanks !
Written by
TormundsBeard
To view profiles and participate in discussions please or .
I recently invested in a pair of OpenRun out of ear headphones, which makes me feel a huge amount safer - they sit next to your ear rather than in it. Meaning you can hear traffic etc clearly.
To treadmill or not to treadmill is a question for us all! I’m not a fan of it myself but luckily I’m a weirdo who actually likes running in the wind and rain so I just run outdoors all year round. The only time I’d miss it is for ice (I won’t run if there’s any ice at all) or weather where it’s actually risky to be out. Then I’d usually do some strength training or yoga at home instead.
My winter run kit is all about seeing and being seen. I’ve got a head torch which is great for late/early runs. A cheap fluorescent lightweight jacket-not waterproof to avoid the boil in the bag feeling. Tops/leggings with reflective bits on. A beanie hat with reflective threads running through the material. Basically anything that can be reflective or lit up!
I find most of the time I’m still too warm rather than too cold. I usually start with gloves and a hat but they get ditched pretty quickly-clothes with pockets or a hydration vest with plenty of stash space are your friends here. A lightweight long sleeved top with leggings and a lightweight windproof jacket is my typical run outfit. Layers are good if they can be tied around your waist. When you’re on a cool down walk you can put everything back on again!
Having two pairs of trainers so one can dry properly is a real help.
I’ve also got Shokz bone conducting headphone-they’re absolutely brilliant. I wouldn’t run with anything else now.
Warming up/cooling down indoors instead of the 5 minutes walk can be a good plan if it’s very cold.
If you use the Nike Run Club app, coach B has a nice podcast on cold weather running. That’s worth a listen. It’s called “A Cold Run”.
You may well find its trial and error to find what works for you. It’s absolutely fine to move indoors and do all your runs on the treadmill if that’s your preference. Winter is also a good time to pick up more strength and flex work while it’s harder to run outside and you might be on tick over mode. My physio thinks all runners should do that!
MissUnderstanding has said most of what I was going to say and nowster did a very good answer regarding this on a previous post.
I'll just echo that layers are the answer. A good rule is to dress for 10C warmer than the air temperature.
Make sure your extremities are warm and dry, merino socks are wonderful for this. If it's very cold wear gloves or mittens. When it's 5C or below I'll wear and M&S thermal top instead of my running gear.
My coldest run was -10C. I wore a thermal beanie, thermal vest, running jumper, a cheapo Trespass folding windproof jacket, Decathlon warm leggings, mittens, thermal knee socks, merino running socks and my trainers. The only bit that was cold was the bit between my bum (covered by the jacket) and my knees (where the socks ended). That bit was so cold I couldn't feel anything but the rest of me was toasty.
Running in the cold is great, just get hold of breathable layers and you'll be absolutely fine.
I sweat a lot too. It doesn't matter with the right kit. You could be soaking wet but still warm whilst running. There's what I call the Wetsuit Effect: the trapped moisture closest to your skin doesn't move, and warms up with you. (Don't get chilled during the cool down, though.)
My running kit is usually completely sodden by the time I've finished a run.
The trick is layers:
* A skin-tight base layer made of an elastic material which can wick away the sweat from the skin. I have an UnderArmour Coldgear Compression Mock Long Sleeve Shirt that I like for this. It fits very closely but doesn't squeeze.
* A warm layer above that. I have a fleecy Decathlon-brand Warm Long-Sleeved Running T-Shirt.
* In really cold weather another layer above that. In cold winds you need a dense but thin layer that will stop the chill getting through.
On my legs:
* Shorts until it's really cold, then I switch to running leggings/tights, then when it's even colder some thicker running trousers.
On my feet:
* Running socks, thickness and length appropriate to the weather.
And don't forget coverage of the neck, face and head.
I sometimes run up in the woods in the dark using a head torch. It doesn’t worry me; I won’t meet anyone crazier than me! As for clothing, layers do the trick as others have said. Technical bottom layer for the torso to wick the sweat, leggings under shorts; you can get different thicknesses to cope with the temperature range. Shorts on top (I need deep pockets for my phone !), waterproof woolly hat and warm gloves; maybe thicker socks; job done. I find cold easier to manage than excessive heat.
I might give it a try - i did a run lst week throhgh a very dense wooded area of my local park and it got very dark very quick and had to use the torch on my phone to navigate my way 😆
As others have said, layers is the thing, and a woolly hat. Still 25°C here so still running in shorts and T-shirt. But when the cold weather arrives I will be putting the summer running clothes away, and wearing long running tights and long sleeved base layer with running hoody. When it's really cold I'll have a skiing base layer under all of that, and a buff round my neck Running in the cold is fun, you will have more energy
One of my most useful discoveries is a lightweight belt pack. Carries inhaler, GTN, phone. It’s also really useful when I remove my outer layers, because they just tuck under the belt, and I don’t have to worry about things in my jacket pocket falling out/being inaccessible when I take it off when running, because they’re in the belt pack.
Would second running with a belt or vest as if your running with layers you can stash hats, gloves etc in there , couldn't manage running with a belt, always run using a saloman vest had so many pockets etc to stash stuff in and it weighs next to nothing
I have a vest with a phone and water bottle pouch but i would like to get a different one with some more storage for longer runs, and as you say for storing hats and gloves etc
At least you will be getting outside once a week for the parkrun. I presume a run at work during the day is not an option? I wondered if there were any running groups near you, I always find the dark nights are better with company and it also gets me out the door.
As well as warmer clothing MissUnderstanding makes a good point about having a second pair of trainers.
For reflective clothing I have found the Proviz to be very good in car headlights and a headtorch if running on darker paths.
Gloves and a hat are great as they are easy to take off and store once I heat up
I tend to try and do both , gym work and treadmill plus get out for a run .... I try to go before the day has started rather than afterwards less nutters around .... if I run in the dark I always run I lit populated places , main roads etc if the streetlights aren't great I have a petzl head torch which more than lights the way I tried running in a high Vis vest wasn't fit me also have used hi Vis led armbands to mixed success
I am still working up my determination to go before work! I have no issue getting up at 5:30 for the gym but the idea of 5:30 run in the cold terrifies me!!
Having recently done an 8 mile long run for this weekends Cardiff half starting at 5:15 in the morning ive come to the conclusion that I'd much prefer to run into a sunrise and the dawn virus than into a sunset at this time of year heck tbh early morning runs are glorious anytime of the year just have to remember to drag my sorry backside out of bed each time lol
Properly designed running gear should wick sweat away. But the big brands can be horribly expensive. I found some much needed seasonal running clothing via Parkrun, who work with the Contra brand. Recently I got a fluorescent long sleeve shirt in their online sale at the bargain price of £7.
Decathlon is brilliant for reasonably priced, good quality kit. The only problem is just coming out with what you went in for when you shop there! So much temptation.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Light at the end of the tunnel!
Is the change in the seasons to blame ? 
Running end to end: the Wales Coast Path
