Training

Rate of Perceived Exertion: Why RPE Is The Best Running Metric

Last updated on Mar 17, 2021 By Sarah Jane Parker

Have you heard of the Rate of Perceived Exertion (RPE) chart but not sure how it’s used or whether it is useful for your running workouts? We explain what RPE is and how to use it for creating workout routines.

Note from Thomas, founder of MarathonHandbook.com

The topic of RPE, or Rate of Perceived Exertion, has a special place in my heart – it’s one I think every runner can benefit from being familar with.

Grading the intensity of your runs on a 1-10 scale gives you a universal language that you can use for measuring your training or progress, without having to get deep into data or compensate for variables like weather, tiredness, variance in your route, your running shoes . . . the list goes on!

No matter how good your GPS device is, it can’t tell you how you’re feeling – what your level of motivation, or willpower, or fatigue is, on any given day. RPE does.

It also stops you from being too prescriptive in the pace you’re running; some days will be better or worse than others, and constantly trying to hit the same time or speed is often counterproductive.

Using RPE as your guide helps you detach the effort of your workout from the outcome – rather than getting wrapped up in your 10k time or beating a particular Strava segment, RPE has a focus on the exercise rather than the result.

So enjoy this article written by the awesome Sarah from The Fit Cookie!

If you’ve been running or involved in fitness for a while, you’re probably used to running with a GPS watch or use a heart rate monitor to keep track of your pace and heart rate.

While using a tracker during your run is helpful, it’s also a great idea to do break away from technology during workouts sometimes. Tracking devices aren’t the only tool for measuring workout intensity!

In this post, we’ll show you how to use another method of measuring workout intensity (rate of perceived exertion or RPE) and how you can use it for running and workouts.

What is Rate of Perceived Exertion (What Is RPE)?

Rate of Perceived Exertion (often shortened to RPE) is a simple tool that can help you tune into your body more and still reach your fitness and running goals.

At its simplest, RPE is a scale of 1 to 10, measuring the intensity of your effort – 1 being extremely light activity like a slow stroll, 10 being an all-out sprint which you can only maintain for a few seconds.

(There are a variety of scales and ways to measure RPE, which we’ll get into – but generally these days a scale of 1-10 is regarded as the simplest and also the most widely used.)

Depending on which scale you use, you can even use it to estimate your heart rate during exercise without the need for a heart rate monitor.

Here’s our RPE chart, feel free to grab it, print it, pin it, refer to it wherever you need to:

rate of perceived exertion — Rate of Perceived Exertion Chart, showing the widely used 1-10 Rate of Perceived Exertion scale

The Benefits of Using RPE

Using RPE is a great way to keep tabs on the intensity of your workouts and stay in tune with your body without relying on technology or tracking your metrics too closely.

Perhaps the most compelling argument for adopting RPE is recognizing that no two runs are identical: a myriad of factors affect the amount of effort required for a workout. These can include:

Weather (especially wind and temperature),

The terrain (a 9 minute mile on trails takes more effort than the same distance on road),

The Running Shoes (springy vs minimal support)

Level of tiredness (more tired = harder effort),

Whether you’ve eaten recently (fuel vs running on empty),

Willpower / motivation (recent studies have shown this can significantly affect your performance).

When you begin to consider all the varying factors, it makes less and less sense to compare your performance based purely on speed, distance, or time.

Rate of Perceived Exertion: Why RPE Is The Best Running Metric 1

For example: if you are scheduled for a 4 mile moderate run, and you had a stressful week and lack of sleep, your moderate-intensity run might be at a slower pace than during a previous week where you’re feeling better.

Your intensity level feels the same, but your pace might be slower, which is perfectly okay! If your body is feeling run down and in need of rest, it is important to listen to your body.

That’s why RPE is such a powerful tool: it prioritizes how you feel, your effort, and doing the workout over the result.

Running based on RPE is an excellent tool for beginner and experienced runners alike, although beginners should spend some time familiarizing themselves with the scale and practicing their runs at different efforts in order to get used to the feel of RPE.

Using RPE is also great for tuning in and listening to your body better. Using RPE to set your workout intensity can be friendlier to your body instead of adhering to specified heart rate zones or paces.

Your workouts should be flexible to your body’s needs. During your run, you can stick to your desired RPE intensity instead of pushing for certain times or paces.

RPE vs. HRZ Training (the differences between RPE and HRZ)

Rate of Perceived Exertion: Why RPE Is The Best Running Metric 2

RPE and HRZ (Heart Rate Zone) training both take the approach of defining your workout based on effort; while RPE relies on you gauging your effort level, HRZ training is based on monitoring your heart rate as you run with a GPS watch and keeping your pulse within a certain range, which matches the intended intensity of your workout.

Here are the differences between HRZ training and RPE:

1. RPE Is Subjective

Running by rate of perceived exertion includes a certain amount of estimation, which will vary from runner to runner. Not only that, but some runners have a higher pain tolerance and may underestimate how hard they’re pushing.

Using RPE also needs a bit of awareness of the RPE scale to ensure you’re truly hitting the right effort level.

HRZ training doesn’t have this subjectivity; once you’ve set up your zones, you just let your pulse guide you.

2. HRZ Training requires some calibration

Everyone’s heart rate zones are different; genetics, age, aerobic health, and athletic history all play a part. Before you can reliably be guided by your HRZs, you need to ensure the device you are using has properly defined your personal zones.

3. HRZ Requires a Gadget

Training to heart rate zones requires a GPS watch with a HR monitor, simple as.

One of the benefits of running by RPE is that you don’t even need to use a GPS watch (although I still recommend running with one in order to log your actual performance); but you don’t need to rely on the output of a device (which can often be a bit wonky, especially ones with wrist-based HR monitors).

4. HRZ Doesn’t Recognise Cardiac Drift

Cardiac drift is a phenomenon in which your heart rate gradually increases during exercise, even when the intensity remains constant. The heart rate tends to drift upwards over time, thought to be due to increasing core temperature and losing body water.

Cardiac drift tends kick in after 25-30 minutes of exercise, and is a slow builder – so it won’t necessarily affect your shorter runs. But as a runner gets into marathon training and ultramarathons, cardiac drift affects the reliability of HRZ training – as your heart rate drifts upwards, your GPS device might advise you to slow down in order to stay in the perscribed zone.

5. Your Heart Rate Is Affected By External Factors Too

Did you know that your heart rate is elevated by lack of sleep, stress, caffeine, warm temperatures, and dehydration?

In that way, HR is similar to RPE – factors that wear you out will make your running tougher.

Your HR can also be affected by medication.

Rate of Perceived Exertion scales are also excellent tools for people using beta-blocker medications. Certain beta-blockers reduce the heart rate response to exercise, so rather than relying on measuring heart rate, people on certain beta blockers are encouraged to measure their exercise with an RPE scale.

Types of RPE scales

There are 2 standardized RPE scales: the classic 15-point Borg RPE scale (6-20 scale) and the revised Borg scale (or Category Ratio Scale, 1-10 scale).

We favor the 1-10 scale, but first lets discuss the original RPE scale : the Borg RPE scale.

The original Borg 15-point scale is a bit more difficult to use than the classic ratio 0-10 scale. The original Borg scale starts at 6, where 6 is no activity or complete rest (like sitting on the couch).

The original Borg RPE scale begins at a 6 since it was designed to correspond with average heart rates.

For example:

Borg score 6 corresponds to a heart rate (HR) of 60 beats per minute (BPM).

Borg score 12 corresponds to a HR of 120 BPM

Borg score 20 corresponds to a HR of 200 BPM

So whatever your RPE number is on the classic Borg scale, add a 0 to the end of that number and you have an estimate of your heart rate during that activity.

Since these are estimates, you can create your own heart rate notes on the RPE chart or scale by measuring your RPE while wearing a heart rate monitor.

The other popular RPE Scale, the classic ratio 1-10 scale, detaches RPE from Heart Rate altogether.

So, why do we favor the 1-10 scale?

Borg RPE Scale vs. Classic Ratio 1-10 RPE Scale

The Borg scale is the original Rate of Perceived Exertion Scale, and was developed to allow athletes to grade their PE from a scale of 6-20. While this scale helps peg effort to heart rate, there are a couple of reasons it’s not so widely used these days:

i) Asking an athlete to grade their effort on a 15-point scale is probably too many data points. While you’re running, how do you discern between running at a 14 or a 15 out of 20?

ii) The 15-point scale is tied to heart rates; as we’ve seen, heart rate zones vary widely from runner to runner depending on a multitude of factors, and we’re often drawn to RPE in order to not be reliant on HR data.

For these reasons, many coaches and runners now use a modified RPE scale of 1-10 over the Borg scale.

It’s much easier to ask someone “on a scale of 1 to 10, how hard are you pushing right now?“.

Less data points and a more intuitive range (1 to 10, not 6 to 20) make it an easier system for athletes to become conversant in.

How to use a Rate of Perceived Exertion chart

We created an RPE chart you can use that combines the Borg 15-point scale, the category ratio scale, and examples of activities for

Have you heard of the Rate of Perceived Exertion (RPE) chart but not sure how it's used or whether it is useful for your running workouts? We explain what RPE is and how to use it for creating workout routines. | MarathonHandbook.com #running #fitness

**Activity examples on our chart were inspired by Healthline, Trainer Road, and Runner’s World.

The activity examples in this chart are just estimates and examples and may not be reflective of every person’s training or activities with respect to their RPE. Especially depending on a person’s level of conditioning (which we explain a bit further down in the post).

Using RPE for running and fitness and setting RPE targets

When creating your workout or training plans using the rate of perceived exertion, you’ll need to establish a few things:

Your fitness level: beginning exercisers will want to start at lower RPEs during workouts than conditioned exercisers. Stick with lower RPE workouts at first as you build your endurance/cardiovascular base.

Your goals: if you are building endurance for long-distance runs, more of your workouts will be spent in the lower RPE ranges (easier endurance runs). If you’re training for speed or short-distance sprinting, you’ll likely have a few more high RPE sessions in your schedule.

Good running plans already have RPE built into them alongside paces/times that are designed for the runner and based on their recent running times.

For example, long runs are should feel pretty easy on the RPE scale, tempo runs should feel moderate to hard, sprints should feel very hard, etc. So if a runner doesn’t want to worry about trying to track their pace, they can still stick to an effective running plan by paying attention to their RPE.

Here is an example of a weekly routine based on RPE:

Sunday: rest day or yoga, RPE 0-2

Monday: 4 mile tempo run, RPE 6

Tuesday: cross training/strength training, RPE 4-5

Wednesday: 5 mile easy run, RPE 4, last mile strides, RPE 9

Thursday: cross training/strength training, RPE 4-5

Friday: yoga, RPE 3

Saturday: 10 mile easy long run, RPE 3-4

How To Use RPE For Marathon Training

We’re often asked how to incorporate Rate of Perceived Exertion into a half marathon training plan or a marathon training plan , here is how to approach each workout:

Regular training runs should be done at 4-5 RPE

Long runs should be done at 2-3 RPE

Any speed work (like interval training) should be done at 8-10 RPE (fast intervals), then 1-2 RPE (recovery)

Cross-training activities will vary depending on their nature: make sure you don’t do any high RPE activities following a high RPE running workout. Allow for peaks and troughs, and listen to your body.

Drawbacks to RPE

There aren’t that many drawbacks to using RPE for workouts and they are great for most people to help them gauge the intensity of their own workouts without monitoring equipment.

However, there are a few things to consider when using an RPE scale and when using RPE might not be effective:

Very deconditioned and sedentary people may not be able to use an RPE chart very well initially since even very light activity can feel difficult. Once they begin to improve their exercise tolerance over time, they can use an RPE chart more effectively.

RPE is subjective, so it can be swayed by mood, perceptions about exercise, etc. In general, men tend to underestimate their exertion and women tend to overestimate their exertion.

Sometimes conditioned or fit people underestimate their perceived exertion if they are focusing on the workload of the muscles rather than on cardiovascular effort.

Take Your Running Further With Our Resources...

How To Train For And Run 50k (+ 50k Training Plans)

Last updated on Mar 22, 2021 By Thomas Watson

Running a 50k is a great personal challenge and introduction to the world of ultramarathons – especially if you’ve come from the world of half marathons and marathons.

But despite what you might hope, running a 50k isn’t just like running a marathon with a little bit extra added on at the end.

How many miles is a 50k? A 50k in miles is 31.07 miles, or 4.85 miles (7.8 kilometers) more than a marathon.

A successful 50k run requires a different approach when it comes to pacing, fueling, mindset, and training.

Why?

Let’s get into it!

(at the end of the post, I share links to our free, downloadable 50k training plans; designed to suit each level of runner).

Training for a 50k vs a Marathon

First off, most 50k events take place on the trails.

Trails are a completely different setting from the flat roads on which city marathons are held. They include ups and downs, changeable underfoot conditions, and in general slow you down.

Secondly, running 50k requires you to adopt an endurance-based mindset.

Half marathons and marathons are relatively forgiving events compared to ultras. You can push yourself uncomfortably hard in a marathon, and if you blow up and bonk you can usually still limp to the finish line.

Ultras are different.

Unless you’re an elite runner, you need to be thinking in terms of endurance, not in terms of performance. This means revisiting your pace strategy, your goals for the race, and your fuelling.

With that in mind, we’ve put together our top tips for training for a 50k, and how to run your best 50k.

Here we go:

How To Train For a 50k

1. Tackling The Trails

Many 50k runners and ultra rookies are graduating from the world of city marathons to trail ultras, and that’s a transition you’ve got to manage gradually.

Many urban runners hit the trails and assume they can use the same approach they’ve employed on the pavements and roads, but that’s a mistake.

Trails vary.

Sometimes you have to climb, sometimes you’re headed downhill.

Sometimes you can run, sometimes you have to watch your footing.

When training for a trail ultra, you want to start to do as much of your training in trails as you practically can (aim for at least 50%).

This gets you used to adapt your style, and speed – warning: your overall speed will be slower on trails, especially at the beginning.

Get used to dialing things back on the uphills (even walking them where necessary), and learning how to control your descent on the downhills.

Get comfortable in constantly reading the terrain 15-20ft ahead of you as you run, while simultaneously finding your footing for each step.

Depending on how extreme your race is, consider hiking poles – but learn how to run with them (an art form in itself).

And most of all, learn to enjoy the trails!

They’re an awesome place to get some exercise and time in nature.

When running in trails, you can’t be too married to preconceived ideas of pace. As I’ve mentioned, the terrain changes constantly, and it can be a fallacy to try and hold a certain speed.

So, how best to measure your effort?

Let’s talk about RPE.

2. Embrace RPE As Your MPM (Most Important Metric)

Too many acronyms?

Don’t worry, I’ll make this as easy as possible.

RPE stands for Rate of Perceived Exertion, and it’s essentially a self-defined measure of how hard you’re pushing yourself : 1 being extremely light activity, 10 being all-out sprint; check out the chart below.

RPE is a metric much like speed or heart-rate – but it’s one that is much more useful when you enter the world of ultra-running.

When you try and use traditional sports metrics in ultra-running, things quickly become tricky.

Let’s say, for example, you’ve got a target pace you’re trying to stick to. That’s fine for a city marathon, but when you take that to the trails, you’ll suddenly find yourself pushing hard on tricky terrain to maintain your pace, and holding back on easy downhills because you’re running too fast.

Likewise, if your legs start to lock up after 42k (lactic acid build-up, for example), then it can be counter-productive to try and push through the discomfort to maintain some arbitrary pace.

As for Heart Rate Zone training, this can work well enough – to a point. After bouts of intense exercise, runners experience heart rate drift – where the heart begins to pump less blood each stroke, so begins to pump faster to compensate. In other words, the pre-defined zones that HRZ training is based on no longer apply.

Which is why we recommend training to, and getting comfortable with, RPE.

RPE might at first seem a bit subjective – or, dare I say it, holistic – it is, after all, about listening to your body first and foremost. But that’s pretty much the point.

If you feel like you’re pushing your body too hard, then you probably are pushing it too hard. It’s not rocket science – sometimes we have to just not pay too much heed to what pace is on our GPS watch, and listen to our body a little more.

3. The Ultra Mindset: Become An Endurance Monster

Endurance Monster training for a 50k training plan

Ultrarunners typically have a different mindset than their shorter distance friends.

Their overall approach is concerned with endurance and survival (as in, getting to the finish line) – two key tenets of ultrarunning, and important when you make the leap to 50k.

Want an ultrarunner mindset? Become an Endurance Monster.

Here are some of the defining characteristics of an Endurance Monster:

Endurance Monsters are humble and conservative
Endurance Monsters always keep some energy in their back pocket
Endurance Monsters train at a variety of speeds and distances, but always race at a sustainable pace
Endurance Monsters keep their Rate of Perceived Exertion under 8 out of 10 (until right near the end)
Endurance Monsters know how to manage their fuel, water, and electrolytes as they run
Endurance Monsters don’t worry if they’re taking longer in a race than they thought they would.

(Here’s my full post on becoming an Endurance Monster).

4. Ultramarathons Are An Eating Competition

It’s often been quoted that ultras are all about eating and drinking, and it’s true.

One of the most common issues new runners experience in ultras is poor fuelling or hydration.

Get your fuel, salts, or fluids levels wrong and things can go wrong pretty quickly.

Some key points to bear in mind:

1. Practice, practice, practice. By the time you reach the start line of your 50k, you should know exactly what you’re going to eat, how much of it you’re going to eat, and when you’re going to eat it. This is because you will have practiced all of this in training. Trial different types of fuel, trial quantities and intervals – trial everything!

2. Mix it up. Don’t get all your in-race carbs from one source.

3. Research your race. Figure out what’s supplied at aid stations, and incorporate that into your fuelling plan – if it’s compatible. The last thing you want is to eat a banana at the 40k mark, then discover your stomach can’t handle bananas during an ultra!

4. Gels are awesome . . . if you can stomach them. Gels work for most runners, but after 4+ hours of running, gels get a little monotonous, and can make your stomach a little…shaky. Avoid the runs during your run by testing your gel strategy and mixing gels up with other foods – nut butters, trail mix, and other snacks!

5. Get A GPS Watch That Goes The Distance

Tracking your individual runs, and then seeing your overall training progress, is a key part of ultramarathon training.

Logging your workouts on a platform like Strava means you can easily revisit them later, and track your overall progress (plus get support and kudos from other runners!).

To do all this you need a good GPS watch, and one with the battery life to cover ultra distances. So your regular Apple Watch probably won’t cut it.

My current pick of the crop is the COROS APEX ultrarunning watch (here’s my unbiased review), I also keep an up-to-date list of recommended ultrarunning GPS watches that you can check out here.

6.Stick To The Plan (Get Your Free Training Plan Here)

The best way to get ultra-marathon ready is to follow a good training plan.

Benefits of a good training plan include:

gradual, planned weekly mileage increases that are manageable and avoid overtraining

a balanced training week of intense workouts, recovery time, easier runs, and cross-training

provides structure and guidance to your training week

it’s been proven that simply following a training plan increases your probability of training properly, and completing your running event.

Each of our ultramarathon training plans have been designed by me, Thomas Watson (I’m an ultrarunner myself and a UESCA-certified running coach) and have been road-tested by thousands of runners.

They’re free to download, and you can choose to get the Excel/Google Sheets version to customise it around your own schedule.

Check out all our ultra training plans, or click on one of the images below to see out 50k training plans!

Check out our free downloadable – and customisable – 50k training plans:

50k ultramarathon training plan - just finish — 50k ultramarathon training plan – just finish

50k ultramarathon training plan - improver

50k ultramarathon training plan - compete

6. Take Your 50k Training Further

If you want to get deep into ultramarathon prep, check out my Ultra Runner’s Playbook – it’s an online course with 6+ hrs of exclusive video content, guides, and downloadable material – all designed getting you ready for your ultramarathon!

We cover:

Detailed daily training plans for ultramarathons, based on running ability

Ultra training modalities broken down; in other words, how to train smart
Ultra running strategies for success
Expert videos and guides on . . .
- Having an ultrarunning mindset
- Balancing training with your other time commitments
- Maintaining motivation throughout your ultra journey
How to become an injury-free ultra-runner
Strength and resistance training for improving performance and reducing injury
Fuelling and nutrition for ultrarunners
How to achieve your ultramarathon goals
And plenty more expert interviews, articles, and guides

Check out the curriculum for the Ultra Runner’s Playbook!

I hope the tips in this article help you on your 50k journey!

Questions? Ideas? Suggestions for things I’ve missed?

Let me know below!

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

Cold Weather Running Guide + Winter Gear Recommendations!

Last updated on Mar 18, 2021 By Thomas Watson

In this post, I’m going to explore cold weather running; including the effects that cold, wintery conditions have on your body, how to mitigate against them, and how to properly prepare and dress yourself for run training in cold weather!

Just because the weather turns colder doesn’t mean your run training should suddenly stop as you seek the warmth of the sofa.

Whether you’re actively training for an event, or just in maintenance mode between race seasons, there comes a time when we all need to get the miles in.

Regardless of what the weather is like outside.

As the temperatures drop, the effects on our body – and how we should prepare – change too.

Let’s look at what happens to us physiologically as we run in cold weather, what the effects on the respiratory system are, and what precautions you should take – including some gear recommendations!

How Cold Weather Running Affects Your Muscles

If you jump outside into cold weather to begin running, the low temperature and associated low air pressure can cause your joint tissue to expand.

Secondly, the invasive feeling of cold weather can often cause us to contract our muscles (bunching our shoulders, for example). These two factors can lead to restricted movement while running, and soreness after your run.

You can mitigate these effects by doing a brisk warm-up before heading out into the cold – either some dynamic stretches or light cardio work to get your blood flowing and warm up those muscles.

Cold Weather Running Guide + Winter Gear Recommendations! 3

Running In Cold Air Can Cause Breathing Problems

It’s common to experience some respiratory issues when running in cold weather – especially if it’s a relatively sudden change of conditions for your body.

Restricted breathing, a dry throat, and tight or burning lungs are some of the unpleasant sensations brought on by running in cold, dry weather.

When you run, you are breathing faster and deeper than normal, so these effects suddenly materialize.

You can mitigate these effects during cold weather running by wearing a scarf or buff over your nose and mouth.

This traps some humidity and heat, which means the air you’re inhaling is not so cold or dry. Another method of mitigating breathing problems is to focus on breathing through your nose.

This warms up the cold air more than breathing through your mouth does – the only problem is, of course, that breathing only through your nose can be quite challenging when running!

Finally, I recommend dialling back your intensity if you want to avoid cold-weather breathing issues – at least for the first 10 minutes of your run.

This will allow your respiratory system to warm up somewhat, reducing the effects of the cold air.

How Cold Weather Can Improve Your Running Performance

Despite it being harder to persuade yourself to leave your house in cold weather, you may be surprised to learn that the colder air can actually improve your running performance.

What? When?

How?

It all comes down to temperature regulation.

Running builds up heat in your active muscles, which dissipates to the rest of your body. Your body then has to work to cool itself down, using some energy while it does so.

Cold weather running means that the environment keeps you cooler anyway, so your body has to expend less energy on the process of thermoregulation.

This leaves more energy available for your running efforts – meaning you will typically perform better in a cooler environment, as opposed to a warmer one.

Related article: Running With A Cold

Cold Weather Running Skin Protection

Very cold, blustery conditions can wreak havoc on exposed skin.

When at home in the Scottish winter, I tend to put a small amount of Vaseline or Bodyglide on my lips, cheeks, and nose to fend off potential cracked skin or frostbite. You can also run with a buff covering your lower face, or a face mask, to mitigate the effects of gusts of wind.

I also never leave home without some gloves – see below.

Cold Weather Running Safety Tips

Cold weather often brings hazardous running conditions with it – along with the reduced temperatures, you might experience snow, ice, rain, or sleet.

Beware of icy patches underfoot, and check the weather forecast before you leave home.

By using an app like Strava Beacon you can share your live location with a friend or family member, in case you need to be picked up.

Cold Weather Running Gear

Cold weather running conditions require running gear designed to keep you protected.

At least two layers are necessary; the layer closest to your skin should be moisture-wicking, to keep sweat from accumulating and cooling you down.

Next, you want to wear an insulating layer to keep the heat in. In particularly cold or wintery environments, an outer shell is important to isolate you from the harsh elements.

Most heat is lost through your head, so don’t leave home without a hat – it will help maintain your body temperature.

Side note: when running in cold weather, you should be mindful of runner’s nipple – chafing that begins to irritate when running!

Cold Weather Gear – Gloves

Some cold-weather gloves are highly recommended – running with cold and numb hands can be painful, and easily lead to cracked skin if not protected.

Cold Weather Running Guide + Winter Gear Recommendations! 4

Anqier Winter Running Gloves

The Anquier Winter Gloves are perfect for runners looking for a lightweight, warming glove. They are soft inside and have a tactile outer surface, and are specifically designed for gripping and using devices such as smartphones.

They are a great regular cold-weather running glove that will suit almost every condition!

Buy Now On Amazon

Cold Weather Running Guide + Winter Gear Recommendations! 6

Zansah Reflective Touchscreen Running Gloves

These ladies gloves from Zansah have reflective strips, making you more visible – crucial for those low-light wintery days!

They also have the touchscreen functionality, meaning you don’t have to remove them to operate your smartphone or watch.

Buy Now on Amazon!

Cold Weather Gear – Base Layers

At least two layers are necessary for running in cold weather.

A base layer is the layer closest to your skin and should be moisture-wicking, to keep sweat from accumulating and cooling you down.

Next, you want to wear an insulating layer to keep the heat in. In particularly cold or wintery environments, an outer shell is important to isolate you from the harsh elements.

Cold Weather Running Guide + Winter Gear Recommendations! 8

MERIWOOL Men’s Merino Shirt Base Layer

The MERIWOOL base layer is a great choice for men looking for winter running gear.

It is made from 100% merino wool – which means it’s breathable and efficiently wicks away sweat before it becomes an issue.

Other runners have testified that Meriwool’s products are super comfortable and relatively affordable when compared to other merino base layers of similar quality.

Buy Now on Amazon!

Cold Weather Running Guide + Winter Gear Recommendations! 10

MERIWOOL Women’s Merino Thermal Shirt Base Layer

The MERIWOOL base layer also comes in a women’s model, in three different colours.

They are made from 100% merino wool – which means it’s breathable and efficiently wicks away sweat before it becomes an issue.

The MERIWOOL range have a reputation for feeling so comfy, and being much softer than other base layers in their price range.

Buy Now on Amazon!

Cold Weather Running Guide + Winter Gear Recommendations! 12

MERIWOOL Men’s Merino Thermal Pants Base Layer

Continuing the MERIWOOL range, their men’s pants are made from the same 100% merino wool as their shirts.

Their all-natural composition means they are super soft on your skin.

They also adapt to your environment – they’ll keep you warm when you need it, and wick away sweat as you begin to heat up – all designed to keep you comfortable.

Buy Now on Amazon!

Cold Weather Running Guide + Winter Gear Recommendations! 14

MERIWOOL Women’s Merino Thermal Pants Base Layer

MERIWOOL’s women’s base layers are all about comfort – the all-natural 100% merino wool means they are soft on your skin with no itch, while their sweat-wicking and odor-resistant properties keep you comfortable and smiling in the cold weather.

Don’t leave home without a proper base layer in cold conditions!

Buy Now on Amazon!

Cold Weather Gear – Hats and Scarfs

Most heat is lost through your head, so don’t leave home without a hat – it will help maintain your body temperature.

Furthermore, we’ve already discussed how cold air can negatively affect your respiratory system – therefore we’ve picked out the best scarves and buffs to keep you well wrapped!

Cold Weather Running Guide + Winter Gear Recommendations! 16

Minus33 Merino Beanie

Keep your noggin warm with this 100% merino, lightweight beanie.

It’s all-natural properties help with wicking sweat away from your body, while not becoming smelly (odour resistant).

With a one-size-fits-all design and over a dozen colours to choose from, you’ve no excuse for letting your head get cold while running this winter.

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Cold Weather Running Guide + Winter Gear Recommendations! 18

BUFF Lightweight Scarf / Headwrap, 100% Merino Wool

Buffs are the ultimate scarf for runners – their thin, closed design means no trailing ends or excess weight being carried.

This model is – like most of our recommendations – made from 100% merino wool, our favourite material for cold weather running.

It keeps you warm and wicks away moisture, and will help protect your throat and respiratory system as you run – what more could you need.

Comes in a variety of colours.

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