Layering for running: Top tips, by a pro

In the latest of our 'Coach's Corner' series, UESCA coach Laurel Walker, (left) an experienced pro mountain runner and climber, breaks down how to dress smart for running in the outdoors.  

Laurel writes:

Layering for running is an art. If you are running in a mountainous environment, during the night, or even just during the shoulder seasons, conditions can change quickly so you need to be ready for anything. I’ve lived in many different climates over the years including the east and west coasts of North America as well as Alaska, and currently, the Rocky Mountains. Each of these places present their own challenges with temperatures, degrees of humidity, and in the Rockies, altitude. In this blog I will share my top tips for layering while running. 

Moisture-wicking baselayer: think wool and AVOID cotton

Purpose: Pulls sweat away from your skin.

Best Materials: Personally, I like wool best for its ability to keep you warm and still be breathable, even when wet and sweaty. However, synthetics can work well also, especially in milder climates. Avoid cotton because it holds moisture. 

Mid-layer for added insulation without bulk: think fleece

Purpose: Keeps you warm by trapping body heat while still being breathable

Options: My favourite option for this is a synthetic grid fleece, preferably a half-zip so you can control retention/heat loss a bit better. I also love using a fleece or other lightweight vest for this layer. It keeps your core warm while still allowing you to not overheat. Vests are underrated!

Weatherproof outer layer: cuts wind, protects from elements

Dry Climate: in drier climates, a windbreaker is a great option. Even if you get a little bit of precipitation, you could still be fine with this and welcome the breathability. 

Wet Climate: Wet air and rain can make us cold in an instant and hypothermia can quickly become a concern. Investing in a waterproof layer that is both lightweight and breathable is critical here. If it is not breathable it can feel like you are running in a plastic trash bag. Zippered underarm vents are great for helping with airflow while still being protected from the elements. 

Dress Like It's 10–20°F (5–10°C) Warmer Than It Is

I like to check the weather and then add 10-20F (5-10C). Even on a very cold or wet day, you will still warm up from exertion. The key is to make sure you are comfortable, but also prepared if you need to stop for some reason. Windchill is another factor to pay attention to, make sure you have a windlayer, if it will be significant. 

Protect your extremities! 

Head: I’m a fan of headbands for running since they allow your head to breathe better. However, when it’s very cold or you are worried about sun exposure, a lightweight beanie is great. If you have long hair, one with a ponytail hole in the back can be really nice!

Hands: Lightweight liner gloves for fall, insulated/waterproof gloves for wet or freezing conditions. If it’s very cold I will wear a liner with a mitten over it. 

Feet: Wool blend socks; consider waterproof socks (like Sealskinz) for wet, slushy runs (these can be foot savers!!). Waterproof shoes and/or gaiters can also help protect your feet in certain conditions.

Emergency Kit

Finally, even with the best laid layering plans things can go awry. I always carry hand warmers, a packable emergency blanket, a headlamp, and an emergency communication device in my running pack if I am going into the mountains. You never know what could happen to you or someone else and these can be lifesavers.