What To Wear When Running In 30 Degrees
When Florida hits 30 degrees, figuring out what to wear for a run can feel like rocket science. I always seem to overdress, ending up in a sweaty mess by mile two. The cold punches you in the face when you first step outside, but after about 10 minutes of warming up, you’re usually good to go. Still, nothing ruins a run faster than being too cold or too hot—except maybe ignoring that small chafing issue on your long run at mile 2.
The Cold Truth About Running in 30 Degrees
Running in cold weather is actually preferable to the Florida summers, but it requires a bit of preparation. You might think, “It’s Florida, how cold can it really get?” but trust me, 30 degrees is no joke for us, especially with a bit of wind chill. You need to strike a balance between staying warm at the start and not overheating once you get moving.
To Wear a Sweatshirt or Not?
- Short Runs (30 mins or less): A light sweatshirt can keep you comfortable during an easy jog. You’ll warm up quickly, and a light sweatshirt can be really nice sometimes. I’d say go for it!
- Longer Runs (30 mins or more): Skip the sweatshirt unless you want to hold it awkwardly halfway through your run. You’ll overheat quickly, and no one enjoys being a walking sauna. Instead, bring some good gloves and some ear warmers.
- Anaerobic or Tempo Days: Same thing as longer runs—skip the sweatshirt. After your first sprint, you’ll be very glad you didn’t bring one.
Pro Tip: Dress for 20 Degrees Warmer
Your body heats up as you move, so dress as if it’s 50 degrees instead of 30. Yes, this might mean starting off a bit chilly, but it beats sweating through layers and feeling clammy by mile three.
Don’t Forget the Gloves and Ear Warmers
- Gloves: A must-have. Even with gloves, my fingers often feel like they’re freezing. Look for running-specific gloves that are lightweight yet warm, and ideally, touchscreen-compatible.
- Ear Warmers: Optional, but helpful for keeping your ears warm. Fleece-lined is a great place to start. Just avoid anything too bulky that will trap heat like a beanie.
Do Shoes Matter?
- Not as much as you might think. Regular running shoes work fine unless the ground is icy (rare in Florida). You can opt for thicker running socks if your toes tend to get cold, but this isn’t a deal-breaker. Just be careful when switching out running gear that has not been tested before—realizing your thicker/thinner socks don’t work on a long run is not fun.
Alternative Cold-Weather Options
Not every day is a good day for an outdoor run. Sometimes, you’ve got to mix it up.
- Treadmill Runs: If running in the cold sounds terrible, hit the treadmill. It’s a great tool that many runners undervalue. You can even simulate outdoor runs by adjusting the incline.
- Walking: A low-impact way to get time on your feet. Incline walking on the treadmill has become one of my favorite cardio alternatives.
Cross-Training: When the Weather Won’t Cooperate
- Strength Training: Don’t skip it! Lightweight training can help prevent injuries. Jason over at Strength Running offers great advice.
- Elliptical: Another solid cardio option when the weather isn’t cooperating. It’s a good replacement for a run day that is also low impact.
Conclusion: Embrace the Chill
Running in 30-degree weather is so much better than the Florida Summers we have. I say embrace it as we don’t get these days often and you will see your pace increase while your heart rate decreases. Just realize when summer comes those two will switch again and you will have to slow that pace down.
