What do you wear when running in autumn/winter?

[imblueduboodee]

Hey! I managed to do C25K a few months ago and have stuck to doing 5k runs 2/3 times a week which I'm really proud about!
I'd like to keep running this autumn/winter but never ran in the cold weather before.
I get mega hot when I run but hate being cold at the start.
What do you wear? And do you have to take a layer off after a few K?

Thanks!
PS also I'd love any tips on how to progress from 5k, I am always too exhausted to try and do another 1k!

I wear regular leggings, a sleeveless gym top, windproof/thermal zip up, gloves and warm headband for my ears if it's really cold, and usually remove the gloves when I get hot.
As for post 5k, I don't bother . I tend to do couch25k this time of year as I like running in the dark. I also workout from home and walk my dog a lot but don't really enjoy running that much.

I wear a long sleeve zip or half zip top, sometimes merino, depending on how cool it is. And a t-shirt or vest top underneath. Usually shed the first layer and tie it around my waist after the first mile or two. I don't mind running with it round my waist. Bottom half is 3/4 tights or full tights.

To go past 5k I'd recommend just pushing it further a km at a time. Plan a 6 or 7k route and do it, it doesn't matter if you need to stop for a breather the first few times. An audio book may also help distract you from the tiredness.

In autumn I wear a t shirt, sleeveless jacket and leggings. Maybe shorts and long socks if it’s mild.

When it gets really bitterly cold in winter, I wear the same but also add arm sleeves (which I roll down when I warm up), gloves, a buff for my neck and another for my ears (kind of like a headband). When it’s freezing, I’ll switch to a long sleeved jacket.

I always get hot. I never wear full length leggings, only 3/4 length when it gets cold. I wear a thin long sleeved top, gloves and a woolly hat to start out because if your hands get cold it's impossible to warm them up!

To progress beyond a 5km, I would mix up your runs. Have one run at the weekend where you run slower than normal but longer. Maybe run with a friend if you can. Maybe choose a different route to trick your brain in terms of distance.

I wear a thin long sleeved top (contra has some nice ones) and put a short teeshirt on top or a running jacket, sometimes both.
Can wrap jacket around waist if get too hot.
Gloves from autumn onwards, buff and beanie if its close to freezing.
Leggings or tracksuit bottoms on legs. With tights underneath if seriously cold (like -10!). But legs warm up first.

To run more than 5k, add an extra loop / detour in the middle of your existing 5k. Or try running home from parkrun!

Well done on keeping C25k going - a huge number of people just give up. ,

I tend to go out dressed for 5-10 minutes into a run, or 10 degrees hotter than it is, that way when I warm up I’m fine and aren’t lugging around clothing I don’t need. If you need more clothing then thin, wicking layers are key - I have ‘baselayers’ and then will put on tshirt or long sleeves over that. In freezing weather I have a stretchy zip running jacket. I don’t wear gloves, but look for running tops that have a thumb hole, so annextra longvsleeve covers most of your hand like a glove or the end of my jacket is designed to stretch over my hand completely. Both of these are great as you can roll them back when you heat up. Thin tops are best as they are easier to tie round your waist , but again I would rather be cold for a bit than have to stop and have material flapping around. I also have a thin cotton ‘buff’ for my neck and a fleece headband as even a thin hat gets too hot for me.

In terms of progressing beyond 5k then I’d look at joining a running club or a runtogether group but look to see that they offer the type of thing you want ie social running , training, coaching , support etc. Not all running clubs are for elite athletes ! Other than running with others then try and do a speed/effort/interval training to mix it up. Maybe try off road ? You could also look at signing up fo a 10k in a couple of months time to give you a focus, but if you are slower then check there’s not a cut off. All these things are where a good running club will help you.

Layers i can take off & carry or stuff in my waist band/pockets, is short answer

Sleeves, neck buff(s), running leggings (full or 2/3 length

As a rule I can handle rain as long as I keep ears warm - so ear/head band for ears

I have some thermal running leggings as my legs and bum get really cold.

My top half gets really hot though so I wear a short sleeved half zip top and a pair of 'sleeves' which I made from over the knee socks, long enough to cover my hands too. These eventually get peeled off. Always have a buff around my ears, if it's really cold a fleece headband.

And to run further, it's all the head, try running 0.5 k extra and tell yourself, today I'm running 5.5k

I used to love running in the cold and dark

1. The first thing you need are gloves.

2. The second thing you need - depending where you run - is some sort of light to be seen and not run over. There are wristband, I used a camping head torch, attached to my waist
   Most running clothes are black, don't underestimate how invisible you will be in the dark and how distracted drivers are. There are some reflective material you can stick to your running clothes.

3. running in winter = layers . When we lived in Sweden, and ran in minus temperatures, I used to run with a long legging, a very thin cotton t-shirt that was long enough to be tucked in, then I had an old thin deformed cashmere turtle neck and I would have a thin sport zipped sweater kind of thing. After 1 km, at a traffic light I would remove the first layer, after another while, the second and run in t--shirt. In light rain, a cap is enough to keep water away from eyes. In hard rain, I didn't go.

4. My way to go longer was to go faster first. Don't focus on adding more distance but challenge yourself that you will be 2 min quicker today than you were the session before, then quicker again, trying to add some small sprints in your session. Select a parked car or a any landmark (tree, bridge) 100 mt ahead of you and go faster on that stretch before going back to your normal speed after a while, pick something else, and again do a short distance at a faster pace.
   Or shadow a runner, if you see someone running ahead of you, try to keep up with them.

I have various layers depending on how cold. Most of mine is from Decathlon including fleece lined leggings and jacket. I have running gloves, neck buffs and running hats too which all keep the chill off. If I get warm I tie my jacket round my waist. If it's hat weather I rarely get too warm to take it off. I take neck buffs off and wrap them round my wrist.
Re running further, run slower. It isn't about speed. Conserve your energy and you will run further, even half a km at a time.

My tip would be doing a really active warm up for 5-10 mins before leaving the house, aiming not just to limber up but also to get your body warm and your heartrate high, so think skipping or jumping or Burpees). Then you can leave the house dressed for the middle of the run, and go straight into a gentle run rather than walking first which will be colder. You will probably be warm enough to walk your cool down but don't leave it too long as you can get chilled quickly particularly if it is cold or rainy. If it's really horrible you can do your cool down inside as well!

As for going further, it's good to consolidate after getting to 5k and spend a few weeks getting comfy at that distance. Then take it easy when you build distance - as with C25k you could try taking a short walk break every km and then gradually reduce the length of the walk until you can run it all. There are quite a few 5 to 10k plans that you can follow - this was the one I used.

Running tights, I wear 7/8, or full ones, a running t and a half zip long sleeve i take off when warmed up. I wear a headband to keep my ears warm if windy, a hat if really cold, and gloves - decathlon have some silk ones I’m using at the moment. Hi viz jacket and a light also.

I got faster at 5km first, then used an app called bridge to 10km which I found good and built up to running for an hour over I think 6 weeks.

You could also just add a km a week on one of your runs, do that run at an easy pace.

If you run the same routes each time, then when you have done your 5k, just carry on and run an extra two lampost/ to the next postbox etc ...in a month you will be doing 6k rather than 5 just by adding up these tiny extra bits.

For winter running, I wear 7/8 tights and a thin long sleeve merino buff, with gloves and a beanie and a merino buff. I have a waterproof running jacket I shove over the top if its raining. And in very cold weather or if I'm running late at night I add a fleece under the jacket. I find if I can keep my hands and neck warm, everything else is OK. I always feel a bit cold for the first mile, but its better to dress for how you will feel 5 mins into the run than be warm enough at the start.

I usually wear full length leggings and i have a fleece lined top for when it gets really cold. I have some thin sports gloves to keep my hands from going numb. Agree with pp about tricking your brain into a longer run. I was stuck at 5k for ages then accidentally did 6k one day and i was away. I do 2x8k and a smaller dog run each week now, with the occasional 10k throw in

If you’ve successfully completed C25K then why not try the 10k equivalent the App Store has a few.

Definitely reflective gear/a light of some description. I used to warm up at home or by doing laps of the park outside my house so I could ditch any discarded layers before I set off!

I think apps can also make you get stuck at 5k! I felt like 5 was my limit for ages and couldn't wait for the run to end. Then one sunny day I decided just to run as far as I felt like running without the app and I realised I could do 8k.

Distance
There are C210k plans
Alternatively gradually add a minute or two to your 5k time once a week and build it into a longer run.

Warming up
I do a 10 min areobics video in the house to warm up first, plus it uses a greater range of muscles than going straight for a walk.
If you need to strip a lot, do a warm up loop near home/ car and deposit layers. For long distance runners this also works as a base for supplies. Running loops and hiding items also works.

Layers
Very personal.
I like cycling gloves and only need full coverage in very cold weather.
It's generally good to have a light coverage all over than bundles of thick layers. A light hat/ buff is good. Caps are good for keeping rain out of your face.
I like thermal leggings as my legs cramp if cold. Tops, I'll vary layers of vest, long/ short sleeve t-shirt, showerproof jacket according to conditions/ distance.

Decathlon has a great, affordable range.

Hi-viz and lighting are worth considering too. By winter it can be hard to see runners on twighlighty, dull days, and near impossible by night.

Marvellous kit advice here . I rate Decathlon Runwarm stuff - fleece lined leggings etc.

To go beyond 5k, I just started increasing gradually, and recommend slowing down, taking in the scenery and planning a nice route, perhaps trails in woods or something, where you can't go for speed anyway. Push yourself on speed doing intervals or whatever on a different run. I prefer my longer runs these days (atm, I do between 5 and 10k, last year I did get up to 16k but takes too much out of me as running not my main sport).

Shorts, vest, and a long sleeved thin top (my favourites are inov8) if it's cold.

If it's snowing I'll add a hat and thin Montane gloves. But always shorts unless I'm going very long (say upwards of 2hrs) on moors in terrible weather.