Dressing for Winter Track Practices: Tips and Essentials

Participating in winter track practices requires careful consideration of the weather conditions and your attire to ensure both performance and comfort. While sprinters often stay indoors when conditions are particularly harsh, long-distance runners typically venture outside. Here are some essential items to keep you warm and ready for cold-weather practices.

Essential Clothing Items

When embarking on your winter track practices, having the right gear is crucial. Here are the fundamentals you'll need:

A coat: I own several coats, including a long green Michael Kors one and a fluffy Columbia coat. The Columbia one is my go-to during runs because it keeps me warm yet is perfect for running. Leggings and sweatpants: These are vital for keeping your legs warm and moving efficiently. Gloves: Your hands will need protection once the temperature dips below 40°F. A winter hat: Protect your head and ears from frostbite with a good insulation hat, especially on freezing days. Running shoes: Of course, you'll need a pair of running shoes that support your performance. A running watch: A fitness tracker to monitor your progress during runs.

Layering for Optimal Warmth

It's essential to layer appropriately to adjust to changing temperatures due to the physical exertion of running. To stay comfortable during your run, dress as if the temperature is about 10 degrees higher than it actually is. For instance, if the temperature is 40°F, dress as if it's 50°F. This approach ensures you generate enough body heat without overheating.

Additional Gear for Extreme Cold

If you are experiencing very cold conditions, consider investing in thermal suits or surfing wetsuits. These provide excellent insulation and can help you maintain comfort during outdoor runs. However, the specific type of gear often depends on your location and climate. For example, if you are in the upper Midwest, you might need heavier layers than if you are in a warmer climate like Florida.

Alternative Outfit Options

Whether you can tolerate cold temperatures or not, you have several options to choose from:

For those who can tolerate lower temperatures, running shorts and a T-shirt are ideal. For those less comfortable, lightweight sweatpants and a hoodie will provide sufficient warmth.

Coach's Recommendations and Team Uniforms

Your coach may have specific recommendations for attire, or they might detail what you are expected to wear. Additionally, dressing similarly to your teammates can prevent you from standing out, which might be especially useful when the temperature is particularly cold. In such scenarios, adding a pair of sports tights under your uniform is a common practice. These tights, made by companies such as Nike, Under Armour, and Adidas, are available in various thermal and warm styles, such as Under Armour's Cold Gear.

Besides the basics, you might also consider adding arm sleeves from these same brands to keep your arms warmer. These pieces of clothing are designed to provide optimal comfort and warmth, allowing you to focus on your performance without worrying about freezing.