The 3 steps to dress when it's cold

Following the last text on motivational tips to run better in the fall, a reader kindly asked me for my opinion on how to equip and dress in cold weather. How to dress when it's cold?

The answer must remain relatively simple, despite the loaded and impressive offer of clothing and equipment for runners, in this “techno-gadget-recycling” era. Tsééé, THE question “Do you really need it?” »

I chose to separate this text into 3 points to simplify the file! I invite you to try several things over short distances, short outings. You will have the opportunity to personalize your race in the cold. Each runner is unique. Our winters are also unique. You will probably have to experience very cold temperatures and perhaps some periods of rain during the month of February. What doesn't kill you makes you more f_ _ _ (e)!

The miracle recipe? The multi-layered!

THE 3 STEPS (3 coats):

1 - NEAR THE SKIN :

Moisture-wicking fabric, thin, polyester, glued to your skin, which lets sweat pass through. Avoid investing in a piece that is too hot. You will be happy to have it in extreme temperatures but will regret your purchase in mild temperatures. You can simply add layers as needed.

Guys… I strongly suggest you the windproof running underwear boxer, in addition to the 2 other layers (see below). A running frostbite in p_ _ _ _ is extremely painful. # jaidejàeuça

2 - THERMAL LAYER :

The “middle” layer retains heat. A good thermal layer is often an amalgam of materials like nylon, polyester, spandex and/or wool. If it's very cold, you can add as many thermal layers as you want. There are, in several brands, numerous models of very light and comfortable thermal layers. The objective of this layer is to trap air, in order to serve as insulation, a bit like mineral wool in our homes.

3 - WINDBREAKER:

Here is a breathable tracksuit, sports coat style, often called a waterproof-breathable membrane. It will protect you from winds and precipitation, letting heat and humidity out to prevent overheating and cooling. Even if there is no apparent wind, your speed will create wind by running against the air.

Some tips for dressing loose when it's cold:

• Shorten outings in duration and kilometers, especially at the start of the cold season;
• Make loops around your neighborhood. You can leave a layer there if you are too hot or add one if the cold bothers you;
• Avoid cotton, even for your hat, scarf and gloves. Keep the cotton for your couch/coffee B_ _ _ _ _ _;
• Add cleats to your regular running shoes. You can also buy winter shoes. It is also possible to have small crampons installed directly on your shoes;
• Don't underestimate layer #3 starting in November;
• Wear a tube scarf to warm and humidify the air coming in and out. Your bronchi will thank you. What height ? the nose, the mouth, adjust it during the exit;
• Paths, sidewalks and vehicles are all items to consider before and during your outing. It is important to choose a safe and pleasant route. Avoid creating a scenario that resembles an obstacle course;
• Add reflective strips to your gear. Use a headlamp. It gets dark earlier. You must be seen. #security

Here are some good articles and links on WINTER RUN :

Running in -20 ° C, CHARLES-ÉDOUARD-CARRIER, La Presse
Five tips for running in winter, DANIEL RIOU, Défis

Good challenge! Happy cold season!

It takes a dose of COURAGE to get out in COLD weather | Ian Clermont (my brother) in this photo, a February morning in Abitibi…

Hugo clermont

- For Tréma marketing; - Passionate runner, certified trainer and 4x marathon runner.

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