The gloves versus mittens question is also up to you. Mittens trap heat better, but running in them doesn’t feel as natural as running in gloves does. But gloves can make your hands feel colder because your fingers are more spread out. Again, it depends how you react to cold. You can find gloves and mittens with wicking qualities for about $15. When the weather is not especially frigid, cotton gardening gloves, which cost only a few dollars, work fine.
When to wear a hat, like so many apparel choices, varies from runner to runner. We’ve all heard that a lot of body heat is lost through your head. To some runners, this fact means that they always want something on their head. But other runners, especially those who produce a lot of heat, know that this fact means that if they wear a hat, then their hair will get wet with sweat. When this happens, your hair can freeze, and you’ll be a lot colder than if you didn’t have a hat on. For about $25, you can find hats made of materials with wicking qualities to solve this dilemma.
Another good compromise is to wear a band that just covers your ears. This band protects your ears, which can be especially susceptible to frostbite, but it also allows you to blow off a little steam.
Sometimes you want a layer on top of your base layer. This is where running suits often come into play. These suits act as an outer shell to keep out wind, snow, and rain while allowing sweat vapor to move from your base layer to the surface. The most famous example of an outer layer fabric is Gore-Tex. Gore-Tex is pretty bulky for running, however. You can still find running suits made from Gore-Tex, but they’re not the most comfortable suits on the market anymore. Newer materials, such as ThinTech and Activent, do as good a job of keeping wind and water out, but they’re lighter and more breathable.
I’m a running suit guy much more than a tights wearer, but that’s a matter of personal preference and, like wearing those cotton T-shirts, probably just a habit. If you live where running in the winter is going to mean pretty frequent run-ins with cold precipitation, then I’d go with a suit over the tighter stuff. Under your suit you can wear a pair of shorts and whatever thickness of shirt you need to feel comfortable. In the nastiest winter weather (I’m thinking of my running friends in Minnesota here), you probably want a third layer between the base and shell layers. This layer is called an insulating layer. You want a top for this layer that’s going to be pretty much a duplicate of your base layer so that it will help to keep moisture off of your skin.
The layer closest to your skin, the base layer, should wick moisture away from your skin to the next layer. So what you want for this layer is a material that is like CoolMax, but a bit heavier. A well-known example is polypropylene. Most of the apparel companies have special names for their versions of these slightly heavier fabrics, such as Nike Dri-F.I.T., Asics Corium, and Hind DryLete. All of them have the same basic construction. The thin fabric consists of two layers. The one closest to the skin is what the apparel people call hydrophobic, or water-hating. It moves sweat to the top layer of the material, which is what called hydrophilic, or water-loving.
In dry, windless conditions down to the low 40s, many runners feel comfortable with just this base layer on. (It’s got to be pretty cold before you need more than one layer on your legs when you’re running.) So if that temperature sounds like close to the coldest you’ll be running in, you’re pretty much set with a pair of tights and a snug top made from one of these microfibers.
I’m not as stuck in my ways when it comes to winter running gear. I’ve run through enough Boston winters to know that you’re only defeating yourself if you skimp on your cold weather apparel. But as I said, getting some basic high-tech gear doesn’t have to bankrupt you.
The key to dressing comfortably for winter running is layering. You’ve probably heard about layering from outdoorsy types. What they mean when they talk about it is the same as what I mean—wearing a few light layers rather than one bulky one as a way to stay warmer and more mobile. You could pile on three cotton shirts and technically meet the several-light-layers definition, but once you get going on your run, you sure wouldn’t be comfortable, for all the reasons I talked about in the previous section. For running, each layer has a purpose, and there are different types of fabrics to meet the different purposes of different layers.
I’m a pretty low-tech guy. Let’s just say that you should probably look elsewhere if you need help putting up your page on the World Wide Web. I’m also a creature of habit and convenience. So when I reach into my drawer for something to run in on a moderately warm day, I’m going to pull out a cotton T-shirt from a race. Given that I go to more than 30 races a year, year in and year out, I’m not at risk anytime soon of running out of them. Many races now give out long-sleeve shirts instead of short-sleeve ones, so I’m covered (sorry, another pun) for much more of the year. Some of my running partners can’t believe how much of my running I do in those shirts. They pay for hightech gear instead of running in the shirts they get for free from signing up for races. What can I say? I’m as behind the times in my shirt selections as I am in my computer programming skills.
What do they have against the classic cotton T-shirt? Same thing that I have against running in cotton sweats. Cotton feels great against your skin—when your skin is dry. But work up a sweat, and cotton absorbs all of that moisture, and your shirt clings to you. If it’s cold outside, you start to feel cold. If it’s hot, you get hotter, because your sweat just continues to gather on your shirt rather than evaporating and therefore cooling you like it’s supposed to.
What’s the alternative? Apparel made from fabrics that provide wicking, or, as the apparel designers like to say, moisture transport. When it’s hot, the apparel moves sweat from your skin to the surface of the garment.
There, it evaporates, so you get cooled. You also feel more comfortable because your running clothes aren’t clinging to you as much. When it’s cold, and you sweat (it does happen), you stay warmer in wicking fabrics because the moisture isn’t held against your skin, so your skin doesn’t start to feel clammy.
Most high-tech warm weather gear is made of CoolMax. Some companies have their own version of a similar fiber, but the principles behind the construction are the same. Shopping for running shorts and singlets is therefore pretty much a no-brainer, given that nearly all of the companies use the same materials. Go with what you like and what fits you best.
Most running shorts these days have a CoolMax liner and some sort of microfiber shell or outer part. At first glance, the shell might look like the 100 percent nylon shorts that were standard for running shorts 20 years ago. But feel them, and you’ll notice how much more comfortable they are. They do a heck of a lot better job with the elements than the old nylons did.
My brother, Charlie, and my co-author, Scott Douglas, swear by CoolMax T-shirts for running in moderate weather. Some companies make long-sleeve versions, and these are great choices when there’s bit of a nip in the air, but it’s not so cold that you need to break out the heavy-duty winter gear. You can find short-sleeve CoolMax shirts for about $20, longsleeve ones for about $5 more.
A lot of runners think that what I’m saying here only applies to the hard-core, highmileage runners. “But I only run a few miles a day,” they say. “Why do I need special clothes for running?” You’ll see them hit the roads in the winter wearing their old cotton sweats and a parka.
Sure, you can run in that stuff. I certainly put in my share of miles in baggy cotton sweats, heavy coats, and long johns 25 and 30 years ago. But even though back then there wasn’t a whole lot of other options, I had the sense that there had to be a better way. I’ve tripped and fallen because of getting caught on my droopy drawers. And this stuff accumulates water and ice like nobody’s business. Back then, my gear always seemed heavy and cold.
So now, when there are better options, I don’t understand not taking advantage of them. You want to do whatever you can to make your running easier. Why wouldn’t you want to be as comfortable as possible when you run? I have a friend who I run with once in a while. In the winter, this guy likes to run without a hat, no matter how cold and wet it is. And remember, I live in New England, where it can get plenty cold and plenty wet. I’ve been on runs with him where his hair has had icicles forming on it because he was so cold and wet. I guess it’s a macho thing for him, but to me it just seems silly. Running can be difficult enough on its own. Do what you can to make it easier.
At the other end of the weather spectrum, when it’s really hot, you might wonder why you should wear a singlet. Nobody says you have to, but more men who used to go shirtless anytime it got above 70 degrees now wear singlets, even when the temperature is in the 90s.
Why? First, nearly all singlets are light in color. This color reflects the sun’s rays. Speaking of the sun, singlets provide burn protection. Runners can be as vain as anyone else, and a lot of men used to take pride in their bronzed torsos. But now we know so much more about how exposure to the sun can lead to skin cancer. I think that’s why more men are taking a little bit of cover under singlets. And let’s face it—some people are too self-conscious about their bodies to parade around town in only a pair of shorts.
How much is all of this gear going to cost you? Here are some ballpark figures for items you might not have sitting around the house:
- Running shorts: $15 to $30 a pair
- Singlets: $15 to $25 each
- Tights: $40 to $60 a pair
- Tops to go with tights: $40 each
- Running suits: $100 to $200 for the set
- Sports bras: $15 to $30 each
You can easily pay more for any of these items. One company has a top-of-the-line running suit that retails for more than $300. But that’s certainly not necessary. The figures that I just gave you are good guides to getting gear that’s high-quality and made for vigorous outdoor exercise.
The winter apparel is obviously the priciest of the lot. That’s because this apparel is made of special high-tech fabrics, which I’ll tell you more about in just a bit. But remember: Most people get by with either a pair of tights and a heavy top made of similar material or a running suit. Eventually you might want to get both, but that’s not necessary. Or you could get a pair of tights, a snug top, and eventually add a nice jacket, and you’d be set for pretty much anything old man winter is going to throw at you.
If this seems like a lot of money, bear a few things in mind. As I said, it’s not as if you have to go out and buy all of this stuff right when you start running. If you start running in the summer, hold off for a few months on the cold-weather gear until you need it. Even with generous estimates, you can buy enough basic gear to run in comfortably throughout the year for less than $300. That’s less than a dollar a day for the sake of being more comfortable and therefore enjoying your running more.
As you may have picked up by now, I’m a pretty simple guy when it comes to running. When you have a basic, no-frills approach, it’s easier to make running more convenient and something that you can and want to do year round. So if you want a dissertation about the latest fashions in running apparel, you’re in the wrong book.
If I sound a little snippy here, it’s because too many runners are led to believe that they need a different outfit for every five-degree change in weather. Oddly enough, it’s usually the apparel manufacturers who will tell you this. One of the big running companies tells its apparel sales crew that there’s no such thing as bad weather, just bad apparel. Well, I’ve run through New England winters for the last 30 years, and trust me, there is such a thing as bad weather. So despite what the apparel makers and their minions would have you think, you don’t need all that much gear to run comfortably year round. In addition, bear in mind that you probably already have some clothes that will fit the bill. Also, you don’t have to get all of your gear at once, you can buy it as you need it. Good running apparel will last for several years, so consider your purchases an investment in your health and comfort.
If you’re going to run comfortably in most parts of the United States throughout the year, you should have the following in your running wardrobe:
- A couple of pairs of running shorts
- A couple of short-sleeve and a couple of long-sleeve T-shirts
- A singlet
- Either a pair of tights and a heavy top made of similar material or a running suit
- Gloves and a hat that fit snugly
- For women, a couple of sports bras
- A few pairs of running socks
Obviously, the more you have of each item, the less often you have to do laundry. (Or, if you’re not the frequent laundering type, the less your home will smell.) More importantly, as you accumulate a nice amount of running apparel, you don’t have to worry about whether your gear has dried from your previous run.
Other runners are your best source of information on specific models. Runners can get pretty darned opinionated about their shoes, so sometimes you have to take their shoe advice with the proverbial grain of salt. But don’t be afraid to ask other runners about which shoes have worked best for them (bearing in mind that they might have different needs than you). If a lot of runners tell you that they don’t like a certain shoe, avoid it. Not heeding that advice is like ignoring a group of car owners who all tell you how their transmission went after only 15,000 miles on a certain model. The two national running magazines, Runner’s World and Running Times, do shoe reviews twice a year in the March and September issues. These reviews coincide with when most new models are released. The reviews do a good job of telling you which of the new models might be right for you.
One note of caution: Although the shoes in these reviews have been tested by the people writing the reviews, the authors usually don’t have enough time before their deadlines to run more than 100 miles in any model. As with a car, it’s often how a shoe holds up in the long run that determines how happy you are with it. So if you hear rumblings about a shoe from other runners that disagree with what the reviews say, listen to the runners. They’ll likely be speaking from past the 100-mile mark.
The best place to buy running shoes is in a specialty running shop. This is especially the case if you’re not sure which shoes to buy. Sure, you’ll find a decent selection of shoes in sporting goods stores and even department stores, but those stores lack the knowledgeable salespeople who can help you find the model that’s best for you. The workers in a running store are going to be runners like you, who know how important it is to find just the right shoe and who spend their time fitting only runners, not runners along with basketball, football, soccer, and baseball players.
Also, a running specialty store is likely to stock a wider variety of models. The second-tier running companies, who pretty much concentrate on running shoes and don’t have big national promotions budgets, make some of the best shoes out there. But these shoes are often hard to find unless you go to a running store.
At a running store, you’ll be encouraged to pick up, examine, and try on several models until you find the right match. If the staff won’t let you take a short test run in a shoe you’re interested in, or if all their recommendations are for the higher-priced models, take your business elsewhere. Keep the following tips in mind when trying on running shoes:
- Try on both shoes—one of your feet is probably bigger than the other.
- Try on shoes in the afternoon, evening, or after a workout. Your feet are their largest at these times.
- Try on shoes while wearing your running socks and any inserts you plan on wearing.
- The shoes should flex where your foot does—in the forefoot, not in the middle of the arch area.
- When you stand up, there should be a thumb’s width from the end of your longest toe to the front of the shoes.
- The shoes should feel comfortable immediately, rather than needing a break-in period.
Once you find a model that works for you, then it’s OK to buy it wherever you can find it the cheapest. Several running mail-order businesses sometimes offer significant savings over what you’d pay in a store, but I don’t recommend buying shoes through the catalogs unless you’ve previously used the model you’re buying.
