How to properly equip yourself for running in the cold?

When temperatures drop and the cold sets in, running outdoors requires precautions and appropriate equipment. Here are some tips for heading out with the right gear and avoiding cold-related risks during autumn or winter runs:

Cover the ends

The first piece of advice is to protect exposed areas and extremities: head, neck, fingers, toes, nose, and ears. When it's cold, peripheral blood vessels constrict (hands, feet, nose, ears) to limit heat loss. Blood flow to the extremities decreases. The body prioritizes protecting vital organs. Therefore, the extremities are the first parts of the body exposed to potential frostbite. The head is also very sensitive to temperature variations. There is little insulating fat and many blood vessels close to the surface. If the head is not protected, the large temperature difference generates a heat exchange between the blood at 37°C and the outside temperature, which is much lower. It is therefore essential to protect the extremities and head (including the neck) with accessories adapted to the intensity of the cold: a hat or headband, gloves (of varying thicknesses), a neck warmer, and thermal but breathable socks, thicker ones if it is very cold.

Cover your legs to prevent muscle injury

A piece of advice that is sometimes forgotten or ignored is to cover your legs (thighs, calves) in cold weather (recommended below 0°C or even before for added comfort, and absolutely necessary below -5°C or -10°C). The reason is that muscles lose heat quickly in cold weather and become less flexible and more rigid. Cold tissues have less blood circulation and therefore contract more slowly and with less difficulty. The combination of repetitive contractions and the cold outside increases the risk of muscle cramps, strains, or even tears. Cold alone is not the cause of injury, but it significantly increases the risk factors. Interval training in cold weather will put even more strain on the muscles and therefore increase the risk. As soon as the temperature drops below freezing (or even a little before), wearing leggings or at least high socks will help reduce the risk of muscle injury. It is also advisable to do some dynamic warm-up exercises before heading out.

Wear appropriate clothing

The third piece of advice is to wear appropriate running clothes for the upper body. The idea is to have three layers available.

The first layer , in direct contact with the skin, must be technical , breathable, and ideally slightly compressive. Its role is to maintain a stable body temperature while wicking away moisture produced during exertion. Some technical base layers, such asthose developed by EDELI , are specifically designed to fulfill this role of thermal regulation and moisture wicking.

The second layer is an intermediate layer, such as a fleece or a long-sleeved technical T-shirt, depending on the intensity of the outside cold. If the cold is not too intense and there is no strong wind or precipitation, this second layer may be sufficient in addition to the first layer underneath.

The third layer is the one that must protect against wind and rain without blocking perspiration (waterproof and breathable). The idea is to bring this third layer with you and be able to keep it on, put it on, or take it off depending on the changing conditions during your outing.

Ideally, you should be just a little cold at the start of your run, because your body will warm up quickly while running. Being too bundled up can quickly lead to discomfort, even feeling 'too hot' in the cold. 

Ensure good support and visibility

In autumn and winter, roads and paths can become slippery, with wet surfaces, snow, and sometimes even black ice. In such conditions, beyond clothing and accessories, appropriate footwear becomes essential. Shoes must have soles that provide good grip. Avoid going out with worn, smooth, and flat soles, or you're almost guaranteed to fall. With shorter days, a headlamp may be necessary for the first half hour of early morning or the last half hour of evening. Remember to bring it to ensure good visibility and to be seen from a distance by oncoming vehicles. Reflective details or stripes on your clothing (top, bottom, front, and back) are also crucial.

Final tips for cold weather

Finally, a few last tips for cold or very cold weather.

First, remember to stay hydrated. Even in cold weather, we sweat, and without water during an autumn or winter outing, especially a long one, we can become dehydrated. So, remember to drink regularly throughout your outing, even in cold weather.

As soon as your outing is over, it's important to change into dry clothes and not stay out in the cold with wet ones. This helps your body warm up more quickly. If you're going somewhere for your outing, remember to bring a t-shirt and a second layer of clothing that you can put on as soon as your outing is finished (literally within a minute of finishing).

Beware of the combination of cold and wind: always consider the perceived temperature rather than the actual temperature. Also, be wary of extreme cold (below -10 or -15°C). Outings in these conditions significantly increase the risk of frostbite or hypothermia. If you experience increasingly pronounced numbness in your fingers, toes, nose, or ears, or tingling or burning sensations in your extremities, do not extend your outing; instead, cut it short and return to a warm place to avoid the risk of frostbite or hypothermia.

To ensure that running remains a pleasure even in cold weather, set off well equipped by covering your head, extremities and legs, with suitable clothing and shoes, hydrate regularly and if the cold becomes too intense, do not hesitate to shorten or stop the outing or even cancel it, and if you can, replace it with a session on an indoor treadmill.