Layering is one of the most effective strategies for staying comfortable and safe during winter exercise. As you warm up, you can remove layers so you don't overheat. Then as you slow down and your body cools, you can add extra layers to keep warm. But if you overdo the layering, you can actually cause yourself problems. The ideal is a happy medium, with just the right number of layers to keep you comfortable but not enough to weigh you down.
The Layering Concept
Dressing in multiple thin layers instead of one bulky layer isn't just another way of piling the insulation on. The multiple layers also trap air between them, which in turn acts as its own insulating layer.
Fit
The layers that lie closest to your skin should be snug fitting, but not so tight that they feel uncomfortable or cut off your circulation. The snug base layer allows for freedom of movement, keeps your underclothes from binding uncomfortably around your joints or bunching up with other layers, and means you don't need extra-big clothes to fit over your base layers. However, do size each successive outer layer just a bit bigger than the previous one so you have plenty of room to move.
Finding the Balance
Although you do want enough layers to keep you comfortable as you warm up and cool down, you're dressing for a jog, not a full-on winter expedition. FrontRunner recommends dressing so that you feel a slight chill as you step outside without warming up, or as if the temperature were about 20 degrees Fahrenheit warmer than it actually is. Once you warm up you'll still feel comfortable, but you won't have to haul around a lot of unnecessary layers.
Disadvantages of Too Many Layers
Ideally, you should fine-turn your layering system so that you're warm enough to be comfortable, but not so warm that you sweat when you work out. Perspiration cools you down as it dries -- an effect you want to avoid during the winter. Keeping your skin as dry as possible gives you a better chance of staying warm, even when you slow down from your workout. That usually means limiting yourself to two or three layers maximum.
Materials
No matter how many layers you're putting on, avoid wearing cotton for winter workouts. As you sweat, the cotton absorbs the moisture and loses its insulating value. Even a few cotton layers can feel like sheets of ice against your skin during the winter, and outer layers of cotton won't do much good to keep you warm if they get wet, even if you can't feel them against your skin. Instead, choose wicking, breathable materials that help move moisture away from your skin, keeping you dry and comfortable.
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