Keep Your Head Covered A substantial amount of body heat is lost through the head. A hat which covers the ears is an essential part of any winter runner's gear. Laura and I both have the Under Armour Artic Beanie’s that we love.Layer for the Winter Weather… There are three important layers when it comes to cold weather running: 1) A base layer of snug, wicking material (such as polypropylene, polyester, Thermax, or wool) 2) A mid-layer of looser material that insulates and carries moisture from the base layer(such as down, polyester, or fleece). 3) An outer layer to block wind and allow moisture to escape (such as Gore-Tex)
...But Don't Bundle Up Excessively Dress for weather that's 20 degrees warmer than it feels outside. After a minute or two of running, your body will warm up. It is just as uncomfortable to get overheated as it is to be too cold. If you are warm and comfortable at the start of your run you are probably wearing too much and will be too hot later.
Stretch Indoors Try warming up and stretching indoors where it is warm, before going out if possible and then dress and go out for your run.
Start Your Run Into the Wind If you start your run into the wind, then hopefully you will be finishing your run with the wind at your back. This means it will be easier to get home, in case you are struggling due to the cold, and you can avoid being chilled by the wind hitting you after you have been sweating.
Stay Hydrated This is more important than you think. You should drink plenty of water before, during, and after your run. Even if you are not sweating, you are losing a lot of water which causes dehydration. If you become dehydrated, your body has trouble regulating your temperature, your immune system is lowered, and you can even faint, among other things.
