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Winter running kit: layers, lights and grip

British winters are more often wet, windy and dark than truly cold. The right kit keeps you warm without overheating, makes sure drivers can see you, and keeps you upright on mud and frost.

How layering works

Several thin layers are warmer and more adaptable than one thick one. Air trapped between them insulates you, and you can unzip or remove a layer as you warm up.

  • Base layer. Worn next to the skin to move sweat away. Choose a close-fitting synthetic or merino wool top, with long sleeves in cold weather. Merino stays warm when damp and is slow to smell. Avoid cotton, which holds moisture and chills you as soon as you slow down.
  • Mid layer. A thin fleece or a thermal long-sleeved top with a half zip. You only need this when it is close to freezing, or for slow, easy runs.
  • Outer layer. A windproof or waterproof jacket. See the next section.

You should feel slightly cold for the first five to ten minutes. If you are warm when you step out of the door, you will be too hot a mile later. As a rule of thumb, dress for a temperature about 10 degrees Celsius above the actual figure.

Windproof or waterproof?

Wind is what makes most winter runs feel cold. A thin windproof jacket weighs very little, breathes well and is the most useful outer layer for dry and showery days. Many pack down into their own pocket.

A fully waterproof jacket has taped seams and a membrane to keep rain out. It is the right choice for steady rain and for long runs in exposed places. No waterproof breathes as fast as a hard-working runner sweats, so expect some dampness inside. Look for a close-fitting hood that turns with your head, and vents or a two-way zip.

Legs

Legs generate plenty of heat, and many runners wear shorts well into winter. Full-length tights are worthwhile below about 5 degrees Celsius, in wind and rain, and on easy runs. Thermal tights have a brushed lining, and some have windproof panels on the front of the thighs.

Hands, head and feet

  • Gloves. Hands get cold first, because blood is directed to the working muscles. Thin running gloves are enough for most days. Mittens, or gloves with a fold-over windproof cover, are warmer in very cold weather.
  • Hat or headband. A thin beanie or an ear-covering headband. A tube scarf can be worn at the neck, over the chin or as a hat, and is easy to stuff into a pocket.
  • Socks. Merino blend socks stay warm when wet. Slightly longer socks cover the gap between shoes and tights.

Lights and being seen

Through the winter months most weekday runs happen in the dark. You need to see the ground, and you need others to see you. These are separate jobs.

  • To see. A head torch or a chest-mounted light. Brightness is measured in lumens: 100 to 200 is enough for street-lit pavements, and 300 or more is better for unlit roads, towpaths and trails. Check the battery life at the brightness you will use, and look for a secure, bounce-free strap.
  • To be seen. Reflective material returns light from car headlamps, and is most effective on the parts of you that move, such as ankles, knees and wrists. Fluorescent colours work in daylight and at dusk but do little in full darkness, so you need reflective detail as well. A small flashing red light on your back helps drivers approaching from behind.

On roads without a pavement, run on the right so that you face oncoming traffic, and cross over before a sharp right-hand bend. Consider leaving headphones at home in the dark.

Grip underfoot

  • Wet pavements and leaves. Ordinary road shoes cope, provided the outsole is not worn smooth. Take corners, painted lines and metal covers carefully.
  • Mud and wet grass. Trail shoes with deep, widely spaced lugs grip well and shed mud. They make a real difference at a winter cross-country race or a muddy park 5K.
  • Ice and packed snow. Slip-on traction devices with small metal studs or coils fit over your shoes. On sheet ice, the safest choice is often a different route or a treadmill.

Waterproof shoes keep feet dry in shallow puddles and wet grass. Once water comes over the top, though, it stays in. For very wet routes, a normal shoe that drains quickly with warm socks can be more comfortable. The running shoes guide has more on choosing between road and trail shoes.

Racing in winter

Winter is base-building season for spring races, and the half marathon training plan and marathon training plan both assume some cold, dark runs. If you are racing in the cold, take throwaway layers for the start and a full change of clothes for the finish. The race day kit guide and the race day checklist cover the rest.