Now that you've bought a new pair of shoes to train in, all that's left is to get out there and start running. We know how hard it can be in the cold, so we asked Dutch DeGay (our run ambassador from Boston) to give us some tips on how to get the most out of our winter training regimen. Dutch is a testament to what willpower can do: after having suffered a career-ending parachute injury (broken back, pelvis and ankle) while serving as a Captain in the 1st Battalion 75th Ranger Regiment, he left the service...and proceeded to balloon up to 245 lbs in the process. Since then he has completed triathlons, completely changed his lifestyle and has a goal of finishing his first-ever IronMan this summer. For more on Dutch's incredible story, check out his blog here.

1. get motivated.

You’d be amazed how much more fun an outdoor run can be with a positive attitude. You’re going to breathe in fresh air, take in the snowy sights AND get in some miles. If you’re afraid you’ll bail out on a run, then ask someone to join you. Its A LOT more difficult to stay in bed or cancel a run if someone is waiting for you. Remember, you’re running for a reason…all these miles in the cold will pay huge dividends when the warm weather rolls around and racing season starts. Not only is winter running a great break from indoors and a way to “build” your mileage base but I have to admit that a run during a light snowfall may be one of the most peaceful and surreal things I’ve ever experienced.

2. dress for success.

Yes, it's cold but you’re going to warm up as you run - so the rule of thumb is to dress as if it is 20 degrees warmer. Always start with a hat or gloves and go with layers so that you can take them off as you get warm. Your “base layer” should fit snugly and wick sweat. A “mid layer” should insulate and keep body heat from escaping and the “outer layer” should be wind-resistant and/or waterproof in case of rain or snow. The goal here is to have your clothing adapt as you warm up and cool down and to changes in the weather. Unzipping a jacket, pushing up your sleeves or stowing a jacket, taking off a hat or putting away gloves allows you to adjust your temperature on the run. Winter also means fewer daylight hours and poor visibility conditions so wear bright-colored, reflective clothing so you are noticeable to area traffic.

3. remember to hydrate and fuel.

When it’s cold out, it’s easy to overlook your fluid and fuel needs. A good rule of thumb is to drink about a cup (8 ounces) every 20-30 minutes while you’re out. If its icy or the footing is difficult, slow down in order to drink. Remember this is a training run so you’re not trying to set any land speed records…you’re building base miles or enjoying a grand day out. No need to fall while fumbling for fluids and no need to forgo hydration to be “fast”. Don’t forget fueling, too. If you normally take a gel or eat every 45 minutes to an hour on a long run, you should do the same in the cold.

4. adjust your running style.

Even the best running shoes can’t protect you from all icy or snowy conditions. If there’s snow, ice or excessive water on the ground, shorten your stride slightly and pay attention to your footing to avoid a slip. Your foot plant should always be under your center of gravity in order to provide solid foot strike. Consider traction devices to slip over your running shoes in order to give you better footing. As I said earlier, you’re not focusing on running a personal best, you’re logging miles and enjoying the outdoors…slow down, pay attention and make the run enjoyable.

5. take care of yourself.

When you’re done, get inside or someplace warm right away. Although you’ll feel warm after finishing, those wet clothes will get cold quickly, and so will you. As you get cold you’ll tighten up and that’s the enemy. Get into warm, dry clothes and stretch out those cold muscles from your awesome run. Congratulate yourself on a job well done! Maybe reward yourself and your running partner with a hearty breakfast or cup of cocoa.

Look, anyone can get out and log miles in the spring, summer, and fall…but it takes a true champ to face mother nature in the dead of winter. Remember, you’re running outside to get off the treadmill, take in the scenery, log some miles and most importantly, enjoy the experience.

Thanks for the tips, Dutch! Now all we need to do is get out there. What tips do you have for keeping your winter routine hot when it's cold out?

Ogres have layers, onions have layers and winter-running most definitely has layers. When it comes to getting dressed for a sub-zero jaunt, ensuring you’ve got an effective layering-system on can be the difference between a PB and a total meltdown. From wicking to venting to element protection, we breakdown the art behind a well-layered get-up. As it turns out, it’s not just a matter of throwing on everything you own (although some days this almost feels necessary). 

three-step system

base layer
Your base layer actually touches your skin so it is important that this layer is moisture-wicking (staying dry is key to staying warm). This layer should be a fairly simple design: buttons, zippers or elaborate necklines can make layering tricky. Look for soft, moisture-wicking, anti-stink fabrics and aim for a snug fit. Also, thumbholes are a ‘nice-to-have’ in a base because they’ll keep your sleeves down as you layer up.

we heart these base layers:
• Swiftly Techs
• Runder Under Long Sleeve
• Run: Ice Queen Long Sleeve

mid-layer
The mid-layer is on double duty. It has to keep you warm as well as continue to move moisture from the inside out. This layer needs to be engineered with insulating fabrics and venting. Look for a body-skimming fit (not too loose not too tight) and mesh panelling or zipper vents. Thumbholes and Cuffins are awesome mid-layer perks – hello built in running gloves!

we heart these mid-layers:
• What The Fluff Pullover
• Run: Toasty Tech Pullover
• Run: Pitter Patter Pullover

outer layer

This layer is all about protecting you from rain, slush and snow while still giving your body a chance to vent. The outer layer finishes the job the base layer starts by allowing moisture vapour to escape. Vents and mesh paneling are key in this layer because they let you cool down as you build up heat (you are running, after all).  Look for water- and wind-resistant fabrics, additional insulation for bitter cold climates and reflective detailing to keep you bright in low-light scenarios.

we heart these outer layers:
• Run: Bundle Up Jacket
• What The Fluff Jacket
• What the Fluff Vest

so it should work like this:

but not all climates are created equal

Coming from ‘raincouver’ we have serious sun envy – hey Florida, we’re looking at you. Here’s a look at what your layering system could look like, depending on where you live.

warm (florida)
[silverescent base layer] + [rulu mid-layer if needed]

wet and chilly (vancouver)
[silverescent base layer] + [rulu mid-layer] + [glyde outer layer]

cold (colorado)
[silverescent or rulu base layer] + [goose down or tech fleece mid-layer] + [goose down or glyde outer layer]

Whoops - looks like we just stole the "but it's too cold out" excuse from your arsenal. Now layer up and get after it.

BASE LAYERYour base layer actually touches your skin so it is important that this layer is moisture-wicking (staying dry is key to staying warm). This layer should be fairly simple in design. Buttons, zippers or elaborate neck lines can make layering tricky. Look for soft, moisture-wicking, anti-stink fabrics and aim for a snug fit.
Run: Ice Queen LS
This body-skimming base layer is made with buttery soft Rulu™ so it feels great against our skin. The inherently-wicking Rulu™ and quick-drying mesh panels work together to pull sweat away from the body. Don’t get your sleeves in a bunch - thumbholes make layering over this base no problem.

MID-LAYERThe mid-layer is on double duty. It has to work to insulate and keep you warm as well as continue to move moisture from the inside out. This layer needs to be engineered with insulating fabrics and venting so it can get the job done. Look for a body-skimming fit and mesh panelling or zipper vents.

Run: Toasty Tech Pullover
This soft and insulating mid-layer was designed with Tech Fleece and mesh panelling to support your base layer in wicking away moisture. The magnet snap helps to lock out the cold and cuffins with thumbholes keep your hands warm (think of them as built in running gloves).

OUTER LAYERThis layer is all about protecting you from rain, slush and snow while still giving your body a chance to vent. The outer layer finishes the job the base layer starts by allowing moisture vapour to escape. Look for water- and wind-resistant fabrics and ensure you have a good range of motion. Run: Hot Cheeks Skirt
We designed this outer layer so that even when it gets really cold we won’t feel the need to run in our ski pants. This 800-fill-power premium goose down skirt layers easily over run tights and helps to keep our tush toasty without weighing us down. With a 360˚ reflective details and secure zipper pockets, this little layer is a B.F.D.

Run: Turn Around Jacket
We designed this reversible winter run jacket with zipper vents so we can cool down without stripping down. The water- and wind-resistant Cire fabric, wicking Rulu™ fabric panels and 800-fill-power premium goose down combine forces to kick some serious (winter) butt. This jacket takes element protection to a whole new level.

Get winter ready - Find these layers in store and online this week!