By Joel Feinberg - Universal Sole Running Store
*City Photo Credit (taken on the run) - Robert (Bob) Horwitz*
Well, it is finally here! Winter has reared it's ugly head already dropping sub-freezing temps on us! This creates a dilemma for many as to stay in-side on the dreaded treadmill "dreadmill" or head outside to collect those winter miles! Well, we are here to say you can run outside in the winter and on most days. Now, we will say that please use some discretion as well because sometimes, it is not the actual weather, but can be conditions such as ice & excessive wind that may keep you inside. Keep an eye on the weather reports and make that call that works best for you. We are going to tell you some tips about how to dress for your run in the winter in Chicago!

1. Start with your base layers - this is can be for most the key critical pieces for keeping you warm during your winter run. The key is to be balanced with your selection so as to keep you cool and dry as you sweat, but not becoming damp due to the layers affecting the wicking. Most folks start with a wind blocking undergarment or a pair of running shorts for the mid-section. the top for women will include a sports bra, one that is firm and also allow for wicking sweat. Men will have a wicking short sleeve run top to start with.
   
2. The next layer up top will be your choice of long-sleeve top. This can be varying weights from thin wicking top to a thicker wicking top! Many manufacturers offer various weights and again it can all depend on the temperature outside. Usually under 20 degrees (F) you go with a little heavier long-sleeve top. Something like the Nike Fly-Knit Long Sleeve Top, Saucony Run Sport Top or the North Face Isotherm Top.
   
3. Jacket Selection is also critical! It can vary on the weather for sure along with Jacket thickness. What has been really popular and great in all weather are the blended jackets with a wind/water block front and then wicking material in the back to allow for maximum beathability and element protection. The Saucony VitaRun Jacket or the Nike Shield Jacket are ones that works very well for all winter weather conditions.
   
4. The Bottom half! For this we talked about having a running underwear and possibly one that has wind block if it is needed for protection, especially with the guys. Frost bite on the boy parts can happen, so take caution! For most this now becomes personal preference. Do you wear a tight or a pant? This is personal preference for everyone. The good thing we have tights and pants so you can take a look at and decide. The Saucony VitaRun Pant with wind/water block is one that is very nice for sure and will get you through even the harshest winter days. Want a tight, the Saucony Omni LX tight or the Saucony Fast-Track Tight are great for cold weather!  The North Face IsoTherm Pant is a nice pant option for the winter as well with wind/water block front and breathable back. Keeping the legs warm and loose is key for winter running!
   
5. Socks! These can be critical! The key to a great cold weather sock is the thickness and also that it covers your ankle! Think of having that cuff over your ankle like the scarf around your neck. It gives that warmth and expands down into the foot! Some great winter running socks we have are the Balega Enduro, Smartwool Phd Run or the FitSock CS2 (Three pack)! All are wicking which is critical in the winter and then also cover the ankle to give you warmth going up into the tight/pant!
6. Hat & Gloves...These become another personal preference for folks as you various weights, colors and styles. The key though is to cover the head to keep the heat in. A wicking winter hat is key as you will sweat for sure so to get that sweat off you is critical and many hats from Saucony to Nike will work very well! If you are someone who can't do a hat, we have head bands as well for folks to keep the ears warm. We do carry hats with the pony tail cut out as well so if you are one who is looking for that, options are available! Gloves/mittens come in different weights & materials as well. The key is be sure your fingers are taken care of. The most warmth will come from a mitten as it will keep the fingers together and use the body heat to keep warm. Going with a glove is a cooler option for folks that don't want/need the heat of a mitten! The Saucony Uti-Mitt with fold over mitten is a very popular seasonal choice for sure with folks as it can do cool to pretty cold days and keep you warm. If you are looking for more warmth the Brooks LSD Thermal Mitten or the Saucony Run-Mitt are great options! Underarmour Infrared also has some great cold weather running gloves with wind & water block as well that heat up as you sweat! Also, depending on the weather, you may need a running mask to go over the face. One that is light weight and wicking is recomended like the Maxit Head Gator or the Underarmour Infrared Run Mask.
7. Footwear...Now again, this is personal preference for many folks! Most shoes will work as many places do a great job in plowing and getting road/sidewalk conditions ok to run in. For a bit more tracktion though, we have the Yaktrax clip on cleats for any running shoe! They work great in snow & ice, but do remember, any cement sections and they could break. Another option is a trail shoe like the Saucony Xodus or the New Balance Gobi. Both have increased tracktion with lugs on the bottom for grabbing bad road conditions (except ice, need to be careful and slow down on ice) and the upper has water resistant upper keeping water and wind out! Trail shoes are great winter running shoes!
8. Night/Early Morning Runs - if you are running where day light is not an option, wearing reflective materials or a vest is recomended like the Amphipod Xinglet Flash LED Vest. For quick light options, you have the Amphipod Vizlet LED and the Micro-Light Band. If you need a front light, the Swift-Cap Clip LED Light from Amphipod is a great option! Be safe when light is dim to none and we have some great Amphipod options for low light/no light running!

With these tips for you, running outside is not bad and can be done in Chicago! One thing to keep in mind is that when you start out on your winter run, you want to be a little chili starting out. That allows the body to heat up and utilize all the layers properly to wick the sweat and keep heat in. If you are warm starting out, you may overheat and then sweating can make you actually colder. Layering is always key for winter running! Again, play it safe with temps & road/trail conditions as well to be sure you are safe at all times during the run. One more thing! With all the layers and such, you may have some additinal rubbing! Be sure to use the body glide for winter running just like you did in the summer on those areas that rub or sensative! Now get out and show winter you can run and enjoy yourself in the great midwest winter outdoors!

By Ben Davis, For Active.com

It's that time of year, everyone. The leaves are falling and the breeze is chilly. People are trading in their tank tops and shorts for blue jeans and long-sleeve tees. It's a great time to be a runner, but it can be a frustrating time if you've just started running and have never had to brave the elements. The number one question heading into the chilly months is, "As a new runner, what can I expect with cold-weather running?"

The short (and most exciting) answer, is faster times. Yes, we run a lot faster in the cold races than we do in the standard, hot-summer month 5Ks and 10Ks, but there are a few things to learn before heading into the snow. First, let me share my worst cold-running experience. On January 17, 2009, I ran my first 5K. When I woke up that morning, the thermometer said 22 degrees, with a wind chill of 19. Having never done anything in conditions like that (I trained on an indoor track), I panicked and put on all the winter clothing I could find. It was a big mistake.

My official getup consisted of the following:

• Underwear
• Full-length thermal underwear
• Wind pants
• T-shirt
• Long sleeve T-shirt
• Sweater
• Face mask
• Beanie Scarf
  

In all likelihood, this won't be your experience, but it does bring me to what you should remember for cold-weather running:

1. You won't need as much as you think you will. My rule now is shorts with short sleeve tech shirt down to 45 degrees and shorts plus long sleeve tech from 45 to 32. Anything below freezing calls for long thermals, shorts, and jacket with gloves (awesome running beanie, optional). As I mentioned earlier, I found out rather quickly that running will heat the body up relatively quickly and more often than not, you'll regret that big puffy coat. Lower body stuff like leggings and tights aren't as suffocating, so feel free to experiment, but err on the side of minimalist up top.

2. That awful lung burn thing after your first few cold runs? Don't worry; it goes away. I can't tell you how many times I tried to "become a runner" in the winter months and got discouraged because of that awful burning sensation when I breathed; there is nothing worse than only being able to inhale half a breath out of fear of popping a lung. But don't worry; you'll get through it. It just takes a couple of runs to get your respiratory system adept to dealing with frosty air.

3. Nine of 10 scientists agree: runners look 50 percent cooler when wearing black gloves. OK, maybe not. But there's no doubt about it; running in the winter is so great because it brings out so many fashion choices. First off, the aforementioned gloves. There's just something about them. You feel faster when wearing them; you feel professional. Next there is the headgear. Women have the trendy headbands and earmuffs and guys have the wintertime beanies. But, again, be your own fashionista. Try new things and mix it up a little bit. Whatever you do, though, don't be the guy running with his shirt off when it's below freezing. People aren't staring because they think you're really awesome... Trust me. 

4. Hydration is still important. Yes, you obviously need more water in the summer months when you are sweating up a storm, but don't think that just because it is cold you don't need to hydrate. Ice cold water might be the last thing you want when the temps are low, but just be sure not to skip the water completely. Be smart and be healthy.

Bonus: If you get snow where you are, you have all the water you need; just stop and eat some of the white stuff and go on your way.

Other than that, just get out there and do it. You're going to be faster, and you're going to learn to love it. It might be tough at first, but I guarantee people will envy your willpower when they see you braving the brutal conditions as they pass in their van with the heater at full blast. Anyone can run in the spring, summer, and fall; it takes a true champ to face mother nature in the dead of winter.