I have not changed my running shoes for winter running. I am still wearing Asics, in which I have never experienced blisters, toe nail issues or any other foot discomfort as shared by other runners. I do use Doctor Scholl's athletic inserts in my running shoes.
Another running essential is dry-fit or moisture-wicking clothing. These fabrics keep the sweat from your body and reduce the chill factor while you are running. You will however, find that once you finish running you will become cold quickly in you wet clothing-so bring a warm jacket or spare dry shirt to keep in your check-in bag at the race.
I have found that the following running gear works for me for the temperature ranges below:
Short Runs:
10K to 5K-Since these are generally faster runs I dress in shorts to about 45 degrees and below that in capri running pants. I will wear a short sleeve shirt with sleeves to about 50 degrees or a thin (breathable) long sleeve running top in temperatures below 50 degrees. I also wear a sweatband to keep the hair from my eyes.
Long Runs:
I have found that the biggest challenge in dressing for long run races (10 Miles and above) is staying warm from arrival on race day to beginning the run. As a regular practice, I go to a Good Will or Bargain store and buy a cheap sweater and sweatpants to wear to the race. I dis-guard these items at the start of the race, which are collected by most races and donated back to charity.
50 Degrees and Above-I will wear a short sleeve shirt with sleeves and shorts, and a sweatband to keep sweat from my eyes.
35-45 Degrees and Above-I will wear a long sleeve running shirt that I can easily remove (I pin my bib on my shorts) and running Capri pants. I will wear the sweatband only as headgear. I will also likely wear thin dry-fit gloves.
Below 35 Degrees- I will wear a long sleeve running shirt I do not plan to take off (bib on the shirt). I will wear running pants to keep my skin covered. I have had great success with keeping warm but not getting to hot in running pants. I will wear my dry-fit gloves and a dry-fit hat. It is important to keep your skin covered in cold and windy temperatures.
What are your must have's for winter running?
