Winter running kit: everything you need now the weather's turned cold
It's cold, the mornings (and, frankly, most of the days) are dark and the prospect of working out in a gym, where sweaty humans radiate body heat is, for the first time of the year, not entirely unappealing. Why, then, bother running outdoors in winter?
Aside from the usual benefits of it being free and good for you, exercising in the cold yields more positive effects than doing so when the sun's out. "Cold weather makes the heart work harder to pump blood around the body," explains Simon Chambers, a physiotherapist at performance clinic Pure Sports Medicine. "The body itself is also working harder to regulate your core temperature so you will actually burn more calories [while] exercising."
Warming up and cooling down is essential when working out against the elements, and getting outdoors is also a chance to ramp up your vitamin D levels. "With the days getting shorter and less access to sunlight, running outside will help towards lifting your mood due to its positive effects on the neurotransmitter serotonin," Chambers says. "Vitamin D also has an important role in bone density, so it can help to reduce those aches and pains we commonly associate with the colder months."
If anything, adds Nike+ run coach Rebecca Gentry, outdoor winter workouts can be more enjoyable than those in mid-summer. "Your body doesn’t have the added mission of cooling down from external heat alongside heat created from physical exercise. Cooler air temperatures combined with suitable kit often allows people to run longer and further in winter."
If you've got the idea but are unsure of the gear, take a look at our outdoor winter running picks below.
The backpack
Mulling over whether or not to run to work will likely have come down to one thing: whether you can face doing so with the weight of a small person bumping across your spine. The Run All Day II Backpack fits close to your back with minimal movement while on the go, even when only the chest strap (there's a waist one as well) is secured. With a capacity of 13 litres, you can get everything you need in there without being weighed down on your way.
£98, lululemon.co.uk
The bra
When it comes to layering up, you want a sports bra that isn't going to shift around beneath tops and jumpers. High support is key, and Fabletics' Alba offers that, as well as mesh panels and moisture wicking to draw sweat away from the body.
From £15.91, fabletics.co.uk
The top
Slim-fit and seamless, this Adidas long-sleeved tee works well both under layers and as a standalone on milder winter mornings.
£62, activeinstyle.com
The baselayer
A thin baselayer is a good alternative to thermals to stop you overheating mid-run, and this slim-fit version from Every Second Counts works by itself or under a jacket. For those not used to exercising in cold weather, a higher neckline can help to protect you against the elements:
The jacket
If you're looking to stock up without blowing the budget, H&M has a range of low-cost workout wear. This jacket is ideal for running when temperatures really hit rock bottom, and going for a more muted outer-option means you can pair it with any of the more colourful bottoms you already have in your wardrobe.
£34.99, hm.com
The leggings
The one non-negotiable of running leggings is that they Just. Stay. Up. P.E Nation's offerings do, and come in a range of winter-worthy styles: try these First Gen ones, or their Fast Company variety for seasonal gear with a hint of colour.
£83, pe-nation.com
The gloves
Keeping your hands warm - while maintaining phone swipe-ability - is key, so go for a touch screen-accessible pair. Nike have a good range of lightly patterned ones.
From £19.95 - £57.95, store.nike.com
The hat
Granted, it ain't that pretty, but Reebok's reversible hat is warm, and can be pulled down well over your ears.
£16.95, reebok.co.uk
The earphones
Sweat-proof and reflective for added illumination on night-time runs, the wireless Stadion earphones use bluetooth to connect to your device, and have seven hours of charge at a time. You can adjust the volume via buttons on the back of the headset, as well as answering - or avoiding - calls using the same controls.
£89, urbanears.com
The armband
Let's face it, phones buried in pockets just aren't going to work when it comes to quickly skipping tracks mid-route. Proporta's range also has a little key pocket in the back so you can go hands free.
From £8.95, proporta.co.uk
The shoes
If you're not sure whether to go bold or muted when it comes to running shoes, Zakti's reflective pair offer a middle ground, with the pattern turning multi-coloured in the dark. The memory foam insole moulds to the shape of your feet, too, so they're a good low-cost option for jaunts on cold nights.
£24.99, zaktiactive.com