5 tips for cold-weather runs

Temperatures are dropping but the pavement still calls! As a year-round runner in Connecticut, I’ve learned how to battle all the elements. So bundle up, but not too much, and let’s cover some ground.

1. Dress code

Before hitting the closet check the outdoor temp. You’ll want to dress for 12-15 degrees warmer than the weather outside. Consider the wind but even when it’s 40 degrees, you should be fine with one layer.

2. Coat check

A windproof and waterproof jacket is a WISE (and necessary IMO) investment. You’ll only need one and if it’s the right brand, it will last you for years. Down jackets will almost always be too warm for when you are active, so look for a technical shell that’s lined with fleece (ventilation is key!).

I love the lululemon Cross Chill Jacket. In true fashion, lululemon decked it out with features you never knew you needed (hidden phone sleeve, watch hole for time checks, and thumbholes).

*disclaimer: I am a lululemon ambassador but I’ve been wearing their gear for running, exclusively, since 2008. My original windproof jacket from them is 10 years old and looks brand new.

3. Hat trick

This is an obvious one, but an earwarmer can be a life saver on those start-out-cold-then-gets-hot-real-quick days. I prefer these over a full-blown hat because of ventilation and storage. When I warm up, I can stuff it in my pocket, forget it’s there and then spend a whole bunch of time looking for it later. I really only whip out the hats when its below 30 degrees.

Here’s my favorite from lululemon (shocker). It’s water-repellent, brushed with fleece, has reflective details, and an opening to thread your ponytail through.

4. Stand out

We’re not working with a whole lot of daylight here so grabbing a reflective vest is a good idea. Also, these days people are wildly distracted without the weather impacting them, so better to stand out than be sorry. You’ll want one with minimal coverage but one that amps up your safety.

Here’s the one I use by Amphipod.

5. Head to toe

The right running socks are very underrated. Look for socks that are engineered for movement. In the colder months, grab a thicker sock for warmth and ones that come up over your ankles. I’ve been running in feetures for 10+ years and they are instrumental in blister prevention and supporting my super high arch. Plus, they last forever.

My picks:

Elite Light Cushion No Show Tab

Elite Light Cushion Mini Crew

Becoming bulletproof…

Opening by Eric Pellini (coach, friend, and trainer)

“Adapt Do Repeat” When you hear those words it immediately makes you think.  You like the sound of it, but maybe you’re not sure why.  It’s catchy, easy to remember and really simple.

….then it starts to make sense.

This simple phrase explains what humans have been doing for centuries- EVOLVING. Regardless of your scientific or religious belief, we’ve gotten to where we are by adapting, doing and repeating that process.

In light of our evolution, let’s talk about a mindset that can help you push through resistance, make the most of change and yield your bulletproof self.


I’ll take it from here 🙂 I receive a lot of positive feedback for the “hard work” I put in at the gym. But in reality, that is truly just a part of who I am (remember that, “you do what you are” thing). It doesn’t feel like work.

So, I wanted to speak to something that is, in actuality, incredibly difficult for me: BOUNDARIES. One could argue that the key to a happy life is the result of having good boundaries. But why are boundaries so difficult to establish?

Because boundaries prompt the question, “What am I worth?” and require actions that reflect the degree to which you perceive your value.

Recognizing what you need challenges you to play big and not shrink yourself to appease others. It can be paralyzing to ask for what we need because we can be perceived as needy or weak (we think…). But the highest form of strength and the biggest driver of inner peace comes from your ability to stay true to who you are and be vulnerable. How empowering is it to not only find your ground, but stand firm in it? Some of us are lucky enough to get to this point, quickly.

For me, it’s been the single greatest determiner in my growth.

I think one of the worst feelings is finding yourself in a space of receiving less than you deserve. It kick starts your brain to bargain and justify why this situation is “fine”. It’s easier to stick to complacency and keep your needs at bay, but when you aren’t staying true to YOU how can you show up authentically in any relationship (not just romantic).

Life transformed for me when my self-narrative changed; when I shifted from telling myself “I’m worth it,” to truly believing it. It took years to get here and my voice still falters at the point of expressing what I need- but self growth isn’t finite. I’m grateful for the tough times and the struggles I have endured. They shook me to my core and forced me to take responsibility for what needed to change in my life.

Inner mantra:  I can keep doing what I’ve been doing, or I can stop.

Actionable step: Identify one need of yours that isn’t being met. Take a deep breath. Ask for it.  

FYI: What you allow, is what will continue.