Off Duty, Military Health and Fitness - Air Force Times

A head-to-toe guide to winter workout wear

Staying comfortable becomes a challenge as temperatures drop and rain, sleet and snow conspire to make you miserable, but choose the wrong workout wear and you'll be just as unhappy.

Sure, you're used to cumbersome military gear, so running with some extra weight to keep warm might not be a big challenge.

But following a few guidelines as the winter months come around can shave weight, improve your performance and make foul weather a nuisance instead of a nightmare.

With warmth as the top priority, here's how to assemble a head-to-toe winter running outfit to suit lousy conditions.

Head. Hats aren't just for show. You lose most of your body heat through your head. The best head covering is a nylon/spandex stocking-style cap that covers the ears. Stay away from cotton -- the fibers soak up perspiration and keep it against the body, weighing down the hat and providing a chill if the wind picks up.

Nylon is warm, dries more quickly and keeps perspiration away from the body. A dry head stays warmer.

Upper body. A lightweight Lycra/nylon blend works well for your running shirt because it will wick moisture from the body, helping you stay warm.

On colder days, you should layer garments but keep them lightweight. If it's particularly cold outside -- in the low 40s or colder -- add a lightweight fleece top to trap additional warmth.

Any time temperatures drop into the 40s, gloves are extremely important. Like the head, the hands act as outlets for warmth. For about $20, a good pair of running gloves is a wise investment. Again, look for a synthetic fabric blend that wicks away moisture. When it's raining or snowing, a pair of Gore-Tex gloves will stay dry on the outside, as well.

For the highest level of warmth, invest in a pair of running mittens. They will keep moisture away from the hands and also allow the fingers to share the same space, adding to the warmth.

Legs. Nylon/spandex running tights are the best option. They're lightweight, keep the legs warm and allow full range of motion. Although cotton sweatpants can keep you warm for a while, they retain moisture and keep the legs wet once you start sweating.

Feet. Thick wool socks can do more harm than good when they're stuffed into a sleek pair of form-fitting running shoes. Instead, invest in a pair of winter running socks. They're available in wool blends, but they're thin and have moisture-wicking ability that keeps feet dry.

Once temperatures drop below freezing, some winter running gear can lose its effectiveness.

Indoor and treadmill running are good alternatives to below-freezing and hazardous conditions outdoors.

Christopher Prawdzik is a runner and freelance writer in Northern Virginia. E-mail him at runnerslifeccp@yahoo.com.