Let’s face it.  There are approximately 7 perfect running days per year.  The rest of the time, it sucks to some degree. To be a runner, y ou have to learn how to run in all kinds of weather.

You must know how to dress if you are going to run outside.  Remember: it’s always coldest in the parking lot.  The idea is that you start off a little chilly.  Because you won’t hit your running temperature until you’re a mile in.  Then you start regretting all the stuff you’re wearing.  It’s OK to be a little cold at first.  You won’t die.  I promise.

There are some simple tricks that involve layering.

You need to experiment and get a system down.

Let’s go over my rain and cold weather running clothes.

Socks.  I like anklets because they come all the way up the Achilles tendon, where I tend to blister.  I like socks that fit snuggly. They’re a bit more expensive but they save you in the blister department, especially when you start running mileage.  Never, ever run without socks.  You will be sorry.  If you forget them at home, use you’re husband’s dress socks if you have to, or go the hell home.

Running Shoes.  The first time you buy a pair, be smart and buy them from a professional who understands running.  Buy a half size up.

Rain Jacket:  Make sure this zips in front, as well as under each arm pit.  You will heat up too fast if you can’t ventilate.

Sports Panties:  Once we get below 20 degrees, I will wear sports panties beneath my standard running pants.  They’re absorbent and a little thick for warmth and wicking. It provides me just enough of a layer to keep my bum from freezing.  I won’t consider adding a long underwear layer to my system unless we get well below zero, say -10.  The lower half of your body tends to stay warm.

Thermal Pants:  When the weather is really cold, like 18 degrees and below, I will often pull out my thermal pants.  They are slim fitting and have an extra layer in the front thighs, where the wind hits.  There are zips at the bottom that are reflective.

Long sleeve shirt:  This has to wick.  Never wear  Cotton.  Ever.  Wicking keeps the moisture off your skin, which allows you to stay warm.  Make sure you can push the sleeves up.  Even at 30 degrees Fahrenheit, you will be putting off some serious BTU’s.   You don’t want to overheat.  Overheating causes you to sweat, sweating causes you to become cold.

Vest:  Ugly vest has a zipper all the way up the front.  This provides enough core warmth, without having anything extra at your pits.  You want to allow the heat to leave your pits.  I wear this hideous thing over my long sleeve shirt when the temperatures fall between 40 and 30 degrees.

 Reflective vest/jacket  I wear this when the weather is between 30 and 45 degrees.  I like to wear it when we go out in the pitch black.  When there’s snow on the ground, it is hard to see runners.  I want to be seen.  This is my newest addition to my collection.  I wear it interchangeably with my other vest.  But this has the added protection of visibility, and moisture protection.  When it’s raining at 35 degrees, we’re talking sucky.  It has sleeves that come off easily, so I’ll go out with the whole thing on, and then pull the sleeves off, and tie them around my waist.

Thermal outer layer top:  I love this top.  I wear it when the weather dips below 30.  For really freezing days, below 18, for instance, I wear a long sleeve shirt underneath.  Above 18, it’s enough for me to wear my short sleeve wicking shirt.  The garment is really warm, and it is completely reflective.  You can spot me a mile away.  The half zip allows me to ventilate.  This garment is way too warm to wear above 30.

Running jacket:  Here’s another top meant to be worn over a single long sleeve top, which I absolutely want to buy now that some of my gear is getting old.  This will eventually replace my thermal outer layer top, which I can’t find any more. It’s just to freaking cute.

Hat:  When it’s cold outside, you want a hat that can cover your ears.  This is the first thing you take off when you start to sweat, however.  Tuck it in a pocket.  You can pull it on and off again, depending on how cold you feel.  I won’t bother with a hat unless the temperature is below 30.  I ended up carrying it 90 % of the way.

Gloves:  Go lightweight.  You can buy a package of one size fits all stretchy gloves at Walmart for 5$.  These work great. Always keep them by the door. Mix and match.   If it’s really freezing, do a mitten layer over these.  You can always stick a glove layer in your pockets when you get warm.  There are some mornings I go gloveless at 20 degrees.  All my other layers are keeping me super warm.

Balaclava.  I rarely wear one of these.  I find that I overheat very quickly.  I will consider this when the temperatures dip below 10 degrees.  I wear them in conjunction with my hat.  When the air is really cold, I will pull it up over my mouth and use it to warm the air.  Cold air will often make you cough until your body acclimates.

Headlamp.  We are people of the lamp.  We meet other athletes outside long before the sun rises.  This is how you alert cars to your presence.  This is how you see the road in front of you.  You can buy them at places like Dick’s sporting goods, REI, EMS.  Anywhere where outdoor equipment is sold.  They take double A batteries.  You change them out when the light gets dim.

Experiment for yourself.  What does the trick.  Which is the perfect combination?  The right weight and wicking properties?  When do you overheat, when could you have used a little something something?  Play with this.  You’ll have your systems down in one season.

There is no reason not to run in all weather.  It’s all about dressing for the conditions.  It’s all about layering.

Remember, there are no excuses.  You can run outside once you figure out the timing and the clothing layering.   Go out and have some fun!