Don’t let the cold weather keep you from running. Here is a no excuse list of tips to keep you warm during your winter pick ups!

A good point of reference is to dress as if it’s 20 degrees warmer outside than it really is. What might feel like a chilly start will soon be a warm workout. So don’t over dress. Follow this gear list.

Head – 40% of your body heat is lost through your head. So in cold weather cover your noggin. Most likely a thin beanie will do. Don’t forget lip balm/vaseline and sunscreen.

Shoulders – Base layer should be a snug synthetic wicking material that don’t absorb as much as cotton. Warmth layer should be a loose-fitting technical top that will wick moisture away. The most important layer is the protective shell. A water proof jacket that will protect you from wind, rain and snow. Jackets with zip off sleeves or armpit vents help when you overheat but keep your body core warm.

Knees – Your legs won’t loose as much body heat as the rest of your body so for most winter days one pair of long running leggings will do.

Toes & Fingers – Warm socks and gloves are a given. %30 of your body heat escapes from your phalanges. For fingers simple, or not so simple pair of gloves or mittens will do. And for feet a wool blend sock will help you keep warm especially when it’s soggy.

Tips: Windy day! Run into the wind first so when your sweaty and could catch a chill the wind is pushing you home. During dawn and dusk or even dark days have a reflector strip somewhere in your ensemble.

Gear: It doesn’t all have to be name brand running gear. This is what I wear and it gets the job done!  Generic Beanie $5. Waterproof Jacket Marmot $75. Leggings North Face $85. Thin Layer Fila $20. Uniqlo Vest $40. SmartWool Sock $8. Asics Gloves $17.