Gear picks included!

First Friday of the month, which means it’s time for a shoppable newsletter! I’ve been getting a ton of messages about cold-weather running, asking for gear recommendations and technical questions. SO, I’m going to answer a slew of them below. As always, if you’re looking for any more intel, leave a comment!

First things first, let’s tackle your most popular questions when it comes to lacing up between November and March:

Q: Do you do anything special about your safety during winter runs? If it’s dark when you leave, do you carry anything?

For sure. If it’s dark out when I leave my apartment, I’ll run with one AirPod in (my go-to running headphone) as opposed to two. I want to make sure that I can hear my surroundings. This gives me the best of both worlds. Another great headphone option for this scenario is AfterShokz Aeropex, which offer an open-ear design so that you can have total awareness and listen comfortably. 

I don’t carry pepper spray (even though I do have a few “purse-size” options at home) or any sort of whistle when I’m out early. However, since I live in a major city, I do make sure to stay on main roads where there will be other people around.

There are also a few different apps that allow for live runner tracking, including Garmin (LiveTrack) and Strava (Beacon). Both provide the opportunity for you to share your info with select friends and family when you head out for a run. I gave the Garmin feature a whirl during last week’s virtual marathon, and I found it really helpful.

Q: Do you wear special sneakers in the winter that are warmer?

No, not typically. I do love the Nike Pegasus Shield, which are ideal for wet conditions and tote extra traction and a water repellent upper. (They’re also 20 percent off right now.) Otherwise, I stick with my regular rotation. Click here to read about my favorite sneakers.

I do, however, make sure that I’m wearing quality socks. A few styles that I’m digging lately include Stance crew socks, Lululemon Power Stride socks, Bombas running calf socks, and Plus Ultra quarter length socks.

Q: What about reflectivity?

It’s important! Being seen is key! Below in the gear section, you’ll find some items with reflective hits that I wear regularly. I’d say it’s more important to have reflective hits on your person (i.e. top and bottom) versus your feet. However, there’s no such thing as too much bling.

Q: How do you prevent lung burn from the cold air?

There are two main precautions I take to manage this. Firstly, I don’t go out without consuming water (and typically, a small Nespresso). This helps moisten the throat, which just went for 7 to 8 hours without use — as I’m a morning exerciser. Then, I always, always wear a scarf, buff, or face covering. By breathing into an extra layer, you’re taking in warmer air than you would be otherwise, which helps get that ugh-so-uncomfortable feeling under control.

Q: Should I warm up more in the winter?

Your warm-up is important regardless of what season it is. The goal of a proper warm-up is to get the blood flowing to your muscles and increase muscle temperature to make them more supple. Your warm-up should always be dynamic (fluid), saving static stretches for once the effort is done. In the cooler months, I suggest doing these exercises inside — so you don’t have to be out there for longer than necessary. Check out my sample pre-run warm-up, here. You can also use your first mile as a warm-up, depending on the effort you’re about to take on.

Q: I bundle up, but a half-mile in I get insanely hot and very annoyed. Remedies, please!

Been. There. OK, first note: Dress as though it’s 15 degrees warmer than it actually is. If you go outside and you’re already warm, you’re overdressed. Further, layers are your bestie. Not just any layers, though. Make sure these fabrics are sweat wicking, which will help wick moisture away from the body and keep you comfortable. 

Not sure what to wear? This website lets you input the current conditions and spits out an outfit suggestion. 

Q: Do you need to adjust your hydration in the winter?

Sweat rates vary from person to person. In the winter you’re definitely not losing as much water as you would during an effort in mid-July. For instance, I went 12 miles without drinking during my marathon last weekend. Not ideal at all (also, not intentional). If it had been a summer marathon, that hiccup could’ve meant game over. During the chilly months, drink to thirst during movement, and always always make it a priority to consume plenty of fluids post-effort.

GEAR PICKS

Brooks ⅞ Carbonite Tight ($130)
These are great because they’re made with reflectivity in mind (the whole lower leg shines when hit with light). Plus, smooth seams (AKA see ya later, chafe) and a pocket for keys and cards. 

Women’s UA Rush ColdGear Jacquard Leggings ($75)
I’ve always been really impressed with the quality of gear from Under Armour for the price point. The fabric is also “mineral-infused,” which sounds really fancy — I know. Basically, this means that the fabric reflects the energy you give off when you work out back into your muscles, increasing blood flow and helping them work harder for longer.

Lululemon Down for It All Vest ($148)
I’ve never met someone who doesn’t love pockets. This vest has four of them. It’s also water- and wind-resistant, making it ideal for chilly workouts. It’s a huge go-to for me, and worth the splurge because you’ll get a ton of use out of it.

Athleta Flurry Force Insulated Primaloft Jacket ($138)
Great move-with-you jacket that’s both lightweight and super warm, thanks to the insulated center panel. Really into the dried cinnamon colorway.

Tracksmith Inverno Gloves ($32)
This glove has phone tips on the thumb and forefinger, which are helpful for sharing and swiping (while staying warm). Also: Reversed fabric along the thumb and forefinger which is softer — great for wiping the occasional snot situation.

Adidas AWP Run Mitt ($17.99)
These may look a little funny (click and you’ll see what I mean), but the outside-the-box design makes them uber warm. Also, bonus points for the zipper pocket.

Nike AeroLoft City Ready Scarf ($41.97)
This look chic and is like a little pillow for your neck that keeps you warm. Plus, it’s super easy to adjust and comes with a reflective logo.

Lululemon Run for It All Ear Warmer ($28)
Designed with running in mind, this ear warmer has four-way stretch that makes it super comfortable. It’s also got a spot for your ponytail, if you’re about that life, and is no-budge, which is my biggest pet peeve about most running headbands. 

New Balance Heat Grid Hoodie ($89.99)
Something else I love love love in the winter: Mitts and cuffs (AKA, those little thumb holes at the end of your sleeves to keep them in place and your hands warm). I don’t usually rock gloves until it’s below 32 degrees, so picks like this one from New Balance are staples in my rotation. Also love that the front kangaroo pocket has a zipper, providing a ton of storage for your stuff. 

Reminder: You can find even more cold-weather gear recommendations here.