How should I dress to run outside in the cold?

I sweat like crazy when I run outside. But it’s cold out. How should I dress and know when to keep a hat on or take it off?—Jenna, 16, CPW

There are three types of layers (you don’t always need all three): A base layer is tight-fitting close to the skin, and should wick moisture off your skin so you don’t get a chill; a mid layer provides insulation, but should also be breathable so it doesn’t trap moisture and get soaked; an outer layer keeps out wind rain and snow, but again needs to breathe to let moisture out. Mid and outer layers often have zippers so you can open up when you get warm and zip up when you get cold. For runners and cyclists it’s harder to layer on your legs because there’s just too much material—a good pair of running tights will play all three roles.

The material that your layers are made from matters. Cotton and other plant fabrics absorb water, which means they will get heavy as you sweat and lose their insulating value quickly. Wool also gets wet but it continues to insulate. Synthetics are often best because they absorb no water at all—it all wicks away so you stay dry and warm.

For runners, a good rule of thumb is to dress as though its 20 degrees warmer than it really is.  That means you’ll be a little chilly at the start of your run but you’ll be comfy once you get warmed up.

Don’t worry if you’re sweating outside when you’re running, but plan your run so you can get inside within 10-15 minutes after you stop.  The body heat you produce while running will push sweat through wicking breathable layers, but as you cool down that moisture will still be there, and you can get very chilly very quickly.

A hat is the single most insulating item you can wear—over 30% of body heat is lost through your head. That’s good news and bad news, because when you run you may be too hot with a hat and too cold without one. Try a headband or ear warmers to let your body shed some heat from your head but still keep your ears warm, and keep a hat in your pocket for when you stop.

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Lee Silverman is the founder and owner of JackRabbit Sports in NYC. He started JackRabbit in 2003 after losing 45 lbs and completing his first marathon, and has since gone on to run dozens of races and triathlons in NYC. JackRabbit has three stores in Manhattan and Brooklyn.