A Runner's Guide to Layering

 

40-50°F

It's time to start layering, but don't go too crazy. A simple running tank under a long-sleeve shirt will maintain your core body temperature. When adding extra layers, make sure you still have full range of motion. A light running jacket is also another great choice. "Don't forget to look for zippers for ventilation," Klebacha says. "You'd be amazed at the body's capability to still overheat." For bottoms, your normal running capris should still do the trick here. 

30-40°F

It's time to start taking your base layers seriously. Make sure they are non-cotton so that they wick sweat off your body—extremely important in colder temperatures when body moisture can lead to hypothermia. Also, start thinking about extremities. Try a fleece headband over your ears and fingerless running gloves for your hands. If it's below freezing, consider lined leggings and a long-sleeve shirt paired with a running vest. Aim for two layers on top.

20-30°F

It's officially cold, so you will have to step the layering up. Invest in an insulated running jacket and layer it over a long-sleeve shirt. If you're feeling extra chilly, feel free to increase it to three layers, starting with a compression tank as your base. Remember to always check windchill or "feels like" temperatures so you have a better idea of what to expect when you’re actually out on the road.

10-20°F

It's well below freezing, so it should now be your priority to minimize skin exposure. Trade out those fingerless gloves for lined and wind-resistant running gloves, wrap a scarf around your neck and wear a running cap instead of just a headband. Definitely stick with three layers on top—a base layer, a long sleeve and a heavy running jacket—and choose thick, fleece-lined leggings.

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About the Author

Jackie Veling

Jackie Veling is a past Senior Editor at ACTIVE.com. She’s passionate about overall wellness and body positivity, and her favorite way to stay active is through running. You can follow her on Twitter.

Jackie Veling is a past Senior Editor at ACTIVE.com. She’s passionate about overall wellness and body positivity, and her favorite way to stay active is through running. You can follow her on Twitter.

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