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Cold-weather months shouldn’t keep an avid runner from hitting the pavement. An important part of making cold runs enjoyable is to dress appropriately. Runners should follow basic guidelines to ensure they stay warm without impeding their running performance. This article breaks down how to dress appropriately from head to toe.

Cold temperatures play a major role in how you should dress for a run. Additional weather elements such as wind chill factor and precipitation can make the outside air temperature seem even colder.

Getting the chills when running in cold weather is not uncommon. Your skin becomes cold in frigid temperatures, especially if your skin is exposed. This can cause goose bumps and the sensation of chills. While many can deal with a certain amount of chills, consistently shivering and feeling chilly, even after having nun for some time to warm up the body, could be a sign of hypothermia. Some runners overcompensate for the cold by bundling up and wearing multiple layers of clothing. It is possible to wear too many clothes and overheat.

The head is arguably the most important body part to protect when running outdoors in the winter. Much of your body heat escapes from the top of your head, so you should always wear a hat of some type to insulate it as much as possible. Wool caps are OK but they can scratch your head.

To insulate your torso, you should layer by wearing at least two tops. Wear a skin-tight and elastic long-sleeved shirt as a first layer that is made out of synthetic materials. Synthetics cling better to your body and don’t cause as much friction when sweating. Your second layer should be a loose-fitting top that is also long-sleeved.

Some runners are adamant about wearing only shorts, even in cold weather. It’s up to you to decide if you can handle the cold temperatures. Your legs are perhaps the one body part that can remain exposed, as the running motion helps keep them relatively warm. In extremely cold temperatures, you should wear pants.

If you typically wear synthetic-material socks when running in moderate temperatures, and your feet feel cold when running with them in the winter, try switching to cotton socks, as cotton insulates more thoroughly.

It is important that your clothes stay dry. Running in the cold when it is raining is not a good idea. Wet clothes in cold weather stay wet and can ultimately bring down your body’s core temperature…

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