Let’s start by saying that I do not feel like defining myself as a professional runner, but I am a personal trainer who has been doing sports and runs for many years. Today we are talking about clothing suitable to run and I’ll start by saying that the perception of outdoor temperature is very subjective.
How many times did you see a short-sleeved runner and one with a “coat” one meter away? Normal if we remain on the concept of perception that each of us has on the cold. A little less normal if the choice of the item worn has taken place without having to keep in mind small things that, although there are many who run too far and who are too dressed, may be indispensable to avoid maladies, always remembering that the temperature perceived when running is about 10 ° C higher than air temperature.
With very low temperatures, at least 10/15 degrees below zero, it is preferable not to go out unless you are a professional runner because the heat difference between your body temperature and the air you breathe is high and, if you are not adequately prepared, you may run into unnecessary seasonal illnesses. Getting closer to zero, runners, for example, dress in layers wearing a jacket and properly covering the ends of your body that are always supposed to be warmed up. Having your hands or feet cold will make you feel like you are running in the north pole but you also have to say that warming your hands is not easy and sometimes only gloves are not enough, in these cases you can try a heat cream on your hands.
Returning to the way to dress, the use of multiple layers does not allow an adequate sweating as it sweats more than is necessary without giving your body the optimum temperature. So as I don’t recommend using too much clothing, though comfortable, it needs to be extremely heavy and, in any case, heavier than it would be with other materials in the same climatic conditions, tied to the waist and hindering the natural race.
When the temperatures start to be higher, the use of the hat or other accessories may differ in the fabric that may not be wool anymore but I would recommend choosing a technical material.
Different is the subject with the presence of the sun, because, by personal experience, the cold has always increased the pace to try to warm me, while the heat makes me nervous for the feeling it causes. This is to say that you must always ensure that your body is acclimatized.
Technology has made giant footprints even in technical clothing, so I would like to advise items that guarantee lightness, breathability and great softness. For the winter season there are thermal garments that offer a cold fit protection and ensure high breathability such as carbon fiber or polypropylene fabrics (to name a few) that offer excellent thermal resistance.
In warm weather, underwear should allow good breathability without absorbing sweat, but allowing evaporation. Do not underestimate the importance of the right sock: avoid cotton that absorbing and retaining sweat increases the risk of blistering and choose one that fits perfectly to your foot and is either synthetic or double-layer synthetic fiber, more resistant and suitable with long races.
Finally, the shoes. Choosing suitable footwear is essential to avoid injuries and spinal problems. Always prefer lightweight, soft shoes that weigh between 300 and 400 grams and have a sufficiently wide sole to provide good stability and a soft enough midsole to cushion the impact of the foot with the ground. The sole depends on the type of terrain it normally runs. The back of the shoe must firmly hold the ankle and also the area where it rests on the Achilles tendon must be soft. Sometimes detail care can increase or decrease performance. When running, the body must be one with one's own clothing. Wear, for example, a short-sleeved technical shorts that do not tighten too much in the lower edge and that don’t stop the natural movement of the race or narrow shoes that could limit you performance.
In adverse conditions you have to have a positive approach. It sounds strange but those who have a negative approach to cold, water, and wind make a series of mistakes that increase the chances of getting sick. For example, sometimes you cover too much, then sweat. The sweat that "drifts" on the skin is one of the most common causes of illness because it causes an unexpected heat jolt while in the cold the body reacts by producing heat from the inside. Or you avoid that the gesture is continuous and intense, concentrating more on the cold than on the exercise.
You have to have confidence in your body and consider normal an unfavorable climate situation to be able to allow your body to react. Just do the right things and your body will adapt without any problems. Enjoy your training... believe in your core.