Training In Cold Weather - What Should I Wear?

Anyone who runs will know that one mile down the road, even in typically cold weather conditions you will be sweating uncomfortably if you are wearing a jumper, woolly hat, gloves and so on. So what is the science behind what you should wear and at what temperature and for what type of exercise?

Metabolic heat is generated during exercise which is why training when it is freezing is not as much of a threat as training when it is baking. Of course exposure to severe weather conditions needs careful evaluation in order to avoid frostbite and hypothermia.

The body is willing to lose a few fingers if need be to save the most important parts. Vasoconstriction (constriction of the blood vessels) increases the insulating capacity of the skin and the body will shiver (we’ve all had it, waiting at the bus stop swearing like a docker with our nipples like coatpegs) in order to generate heat but of course gross muscular activity is more effective to avoid freezing your nuts off.

Physiologists have rated the insulating value of clothing in Clo Units. 1 Clo unit being equivalent to the clothing that will maintain comfort at a room temperature of 70 degrees Fahrenheit, or 21 degrees Celsius.

At 0 degrees Fahrenheit (minus 18C), a light shirt is adequate during vigorous effort and only 2 inches of insulation to maintain comfort at rest. Synthetic undergarments are a good idea during the cold when exercising as perspiration (sweat) is a major problem during such conditions. These fabrics wick away perspiration from the skin so that evaporative cooling won’t strip the heat from the body.

The reason you feel more comfortable with layer upon layer in the cold is because such clothing provides an insulating barrier from the air. If you don’t want to be in a situation where you are too cold or too hot, you can buy a cheap sports bag for around £6 from DW Sports, Sports Direct, etc which is comfortable to wear and you can just peel off or put on layers accordingly. It’s common sense really, yet some people will take one look at the rain from behind their window and think “nah, fuck that”.

When you live in the north of England and it is as grim as old boots, it is definitely worth investing in wind-proof and waterproof garments of clothing. Modern, light synthetic fabrics have several benefits. They aren’t particularly expensive, they are easy to look after and they don’t lose insulating qualities when wet. If you get very hot during exercise, try a polypropylene ear band – this allows heat loss from the top of the head.

With the right clothing, you can enjoy exercise in all but the most severe conditions.

Clo Units as follows (rough guide)

RESTING: 12 Clo Units at -60F, 4 Clo Units at 40F WALKING (at 3.5mph): 5 Clo Units at -60F, 2 Clo Units at 40F RUNNING (7.5mph) Between 1.2 and 0.5 Clo Units from temps -60F to 40F