[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2016\/01\/cold-weather-running-essentials\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2016\/01\/cold-weather-running-essentials\/","headline":"Top 10 Cold Weather Running Essentials","name":"Top 10 Cold Weather Running Essentials","description":"Prepare yourself for running outdoors with the proper cold weather gear. Experts at UPMC Sports Medicine compiled a list of essentials for outdoor running.","datePublished":"2016-01-11","dateModified":"2022-02-07","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","name":"Sports Medicine","url":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","sameAs":"https:\/\/share-dev.upmc.com\/sports-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/01\/GettyImages-1286174662.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2016\/01\/GettyImages-1286174662.jpg","height":325,"width":754},"url":"https:\/\/share-dev.upmc.com\/2016\/01\/cold-weather-running-essentials\/","about":["Health Topics A-Z","Sports Medicine"],"wordCount":407,"keywords":["cold weather","exercise","sports medicine","winter weather"],"articleBody":"The winter months can bring numbing temperatures, grey skies, and icy roads \u2013 not exactly the kind of weather that inspires outdoor workouts. However, with the proper winter workout gear, you can comfortably and safely take on the elements.Our experts at UPMC Sports Medicine compiled a list of the top 10 winter essentials needed to continue running outdoors.function load_upmc_video_1_m0iprfug(obj,autoplay){window[\"autoplay_1_m0iprfug\"]=autoplay;let $this=$(obj),el=document.createElement(\"script\");$this.removeAttr(\"onmouseover\").removeAttr(\"onclick\").html(\"\");el.src=\"https:\/\/cdnapisec.kaltura.com\/p\/5687602\/embedPlaykitJs\/uiconf_id\/53926702\";document.body.appendChild(el);var waiting_1_m0iprfug=setInterval(function(){if(window[\"KalturaPlayer\"] !== undefined){clearInterval(waiting_1_m0iprfug);try{let kalturaPlayer=KalturaPlayer.setup({targetId:\"kaltura-video_1_m0iprfug_6a0bf258a7cf4\",provider:{partnerId:\"5687602\",uiConfId:\"53926702\"},playback:{autoplay:autoplay_1_m0iprfug}});kalturaPlayer.loadMedia({entryId:\"1_m0iprfug\"});}catch(e){console.error(e);}document.getElementById(\"kaltura-video_1_m0iprfug_6a0bf258a7cf4\").dispatchEvent(new CustomEvent(\"videoLoad\",{bubbles:true,detail:{\"selector\":\"kaltura-video_1_m0iprfug_6a0bf258a7cf4\",\"account_id\":\"5687602\",\"player_id\":\"53926702\",\"video_id\":\"1_m0iprfug\",\"autoplay\":\"autoplay_1_m0iprfug\"}}));}},10);}Gear You Need for Winter RunningBase layer: Pull on a form-fitting T-shirt or long-sleeved base-layer shirt made from wool or polyester. These fabrics are warm, and more importantly, they\u2019re moisture-wicking to keep you dry.Mid layer:\u00a0This moisture-wicking layer provides additional insulation by trapping heat. It\u2019s often a jacket or fleece.Outer\/protective layer: A wind-resistant and waterproof coat, often made of nylon, can protect you from the harshest weather conditions and prevent your clothing from becoming soggy and damp.Thermal tights: Moisture-wicking thermals are the difference between warm legs and frozen limbs.Safety lights or reflective gear:\u00a0With less daylight during the winter months, it\u2019s important to make sure you\u2019re easily seen by drivers. Their visibility is often compromised because of rain, snow, and low light due to shorter winter days.Hat or balaclava: Prevent heat from escaping by covering your head and ears in an insulating, wind-blocking hat. On colder days, choose to wear a balaclava to cover up from head to neck. The less skin exposed, the better.Wool gloves and socks:\u00a0Prevent frozen toes and fingers by choosing socks and gloves that provide insulation and warmth. Thick or wool running socks provide extra warmth. Mittens are better than gloves to keep your hands and fingers warmer.Trail shoes or traction aids: Winter running calls for a shoe that has extra traction needed for slippery surfaces and uneven terrain. Pick a shoe designed for any surface, even if you’re only hitting the roads.Heat patches: For long runs, hand and foot warmers can slide inside your mittens\/gloves and shoes to provide a little extra heat.Lip balm and moisturizer: Cold weather easily dries out lips and skin. Use lip balm and moisturizer to prevent or repair chapped lips and cracked skin.For more tips on how to prevent injury, improve performance, and stay active throughout the year, visit\u00a0UPMC Sports Medicine. To make an appointment with one of our experts, please call 1-855-937-7678.Editor's Note: This video was originally published on January 11, 2016, and was last reviewed on February 7, 2022."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2016","item":"https:\/\/share-dev.upmc.com\/2016\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"01","item":"https:\/\/share-dev.upmc.com\/2016\/\/01\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Top 10 Cold Weather Running Essentials","item":"https:\/\/share-dev.upmc.com\/2016\/01\/cold-weather-running-essentials\/#breadcrumbitem"}]}]