To run in winter, you should dress in such a way that you feel slightly cold when you first head out, as the body will produce enough heat during exertion to regulate its temperature.

noli's read

This advice is based on the principles of exercise thermoregulation. When we run, metabolic activity significantly increases internal heat production, which requires efficient dissipation to avoid overheating and excessive sweating, a source of discomfort and evaporative cooling. Research in sports physiology confirms that the body adjusts its temperature very quickly (generally in 10-15 minutes). Dressing as if one were remaining stationary inevitably leads to an excess of layers, increasing the risk of dehydration and a drop in performance linked to thermal discomfort. This approach is widely supported by practice guidelines from the American College of Sports Medicine (ACSM), which recommend choosing clothing that allows for moisture management rather than simple, heavy thermal insulators. There is no exaggeration here, as this rule is an empirical standard used by experienced runners to maintain thermal homeostasis.

the sources

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