Run hot in the cold

Winter is great if you want to get back into the habit of an early morning run but be sure to wrap yourself warm.

As the days shrink and cool turns to cold, we all adjust our lives in big and small ways. One habit you need not change is that of outdoors exercise. If you're a runner, you may even have been looking forward to the bite in the air after the long, sweaty slog of summer. Here are some tips to keep you running like clockwork.

“Running in winters,” says Sweta Narain, 32, who spends 45 minutes every morning pounding the pavement, “requires good insulation so that you do not catch a cold whilst ensuring you burn the required calories.” Thanks to technology, there are now affordable fabrics which keep you warm and dry even when you sweat heavily, without weighing you down. Cotton should be avoided, because it soaks up moisture and stays wet. In the cold, the worst thing to be wearing is a wet shirt.

Layering is the solution. Layers trap heat without holding in moisture. Next to your skin, wear a wicking base layer — a T-shirt made of silk or a synthetic fabric like polypropylene, DryFit, CoolMax, Thinsulate, and so on. “Wicking” describes the capillary action by which liquids are sucked up, like a wick soaking up oil in a lamp. The outer layer — a light, zipped jacket for flexibility — should stop wind and water getting in, while letting moisture out: try nylon, Gore-Tex or a comparable material. Legs tend to be warmer, so you may need just the base layer; under 5 degrees C or so, add breathable track pants.

The body loses 40 per cent of its heat through the head, so use a fleece or wool hat and let that heat recirculate. If very cold, use a fleece neck gaiter. Pulled up over your mouth it will help warm your breath, which is useful at the start of a run.

Another 30 per cent of heat is lost through hands and feet, so use running gloves (with fingertips open) and socks that insulate and wick away moisture. As for shoes, avoid lots of mesh, which lets in cold air and water, and buy half a size larger to accommodate thick socks and the natural swelling of feet during a run.

“Warm up exercises are very important,” adds Narain, “and in winters it is important to do these indoors before you step out so that the cold doesn’t hit you that hard.” Also, keep well hydrated (winter air is dry) and don’t push yourself to boost mileage or speed — save that for warmer weather. “With all these obstacles,” Narain says, “it is really nice to run in the winters. There aren’t many people around, it is quiet and once you have done your warm-up, you can get more running done.”