If you’re a runner living with Raynaud’s syndrome, you know that running outdoors can be challenging no matter the season. As a lifelong runner who grew up in the Pacific Northwest, I’ve faced my share of bad weather and have experimented with a lot of cold weather running gear to find out what works best for running with Raynaud’s. From heated gloves to insulating socks and wind-resistant jackets, this comprehensive guide will ensure that you stay warm and comfortable on your run, allowing you to focus on what you love most – running.
What is Raynaud’s?
Raynaud’s phenomenon, also known as Raynaud’s disease or Raynaud’s syndrome, is a medical condition that causes the narrowing of blood vessels, known as vasospasm, in response to cold temperatures or stress. This narrowing, known as vasospasm, causes decreased blood flow to areas such as the fingers and toes.
Challenges of Running with Raynaud’s
Running with Raynaud’s presents unique challenges due to the reduced blood flow to the extremities. To overcome these obstacles, runners with Raynaud’s should dress appropriately with layers and warm accessories, take time to warm up and gradually cool down, stay hydrated, and plan accordingly to avoid extreme cold. By implementing these strategies, runners can manage Raynaud’s symptoms and continue enjoying their runs.
Clothing and Footwear for Runners with Raynaud’s
The clothing you run in is the first line of defense to keep your limbs warm and ward off Rayhaud’s symptoms. What you choose to wear will depend greatly on your individual symptoms and preferences, but here are some things to consider.
Base Layers
Your base layer will depend on the season and the climate you’re running in. In cooler months, wear a long sleeve wicking shirt that will keep you warm while drawing sweat away from your body. One of my favorite base layers for running in cooler temperatures is this wool shirt. The material is really soft, which makes it very comfortable, and it also does a great job of wicking sweat and keeping me warm.
On a cool day, you may want to add another layer to stay warm. If it’s going to be dry, I add a thicker moisture-wicking shirt on top of my base layer. Typically, I’ll choose a ¾ length shirt like the Brooks Dash 1/2 Zip, so I can zip it down if I start to get a little warm. Another option is to add a running vest. This has the advantage of keeping your core warm (especially important when you have Raynaud’s) while keeping your arms ventilated. I wear a water-repellant vest like the Lululemon Another Mile Vest on days when the temps aren’t too low, the sun is out, or I’m doing speedwork and know I won’t need as much warmth.
Running Jackets
If you live in a cool climate like me, you’ll definitely want to have a running jacket in your rotation. There are a variety of options, and depending on your budget and needs, it might be beneficial to have multiple choices. Learn more about the options below.
Windbreakers
These jackets are typically lightweight, offering little to no insulation, but instead are designed to block the wind. Even though they may be thin and lightweight, these coats can make a huge difference in keeping you warm on a windy day. Choosing a windbreaker like this one allows you to fold it up and pack it away if the wind dies down.
Water Resistant/Waterproof Jackets
Choosing a water-resistant or waterproof running jacket can help keep you dry and warm on a rainy run. A water-resistant jacket will keep you mostly dry but will allow some water in after a longer period of time. The advantage of these jackets is that they are typically much cheaper than waterproof jackets. However, if you find yourself running outdoors in the rain on a frequent basis, a waterproof jacket can be a great investment as it will keep you warm and dry on even your longest runs. I have several water-resistant jackets that I wear on rainy days and one waterproof jacket (similar to this one) that I wear when I know I’m going to be running in the rain for more than two hours.
Insulated Jackets
Insulated jackets are designed to keep you warm on the coldest of days. I choose an insulated jacket when the temps are in the 30s (or below) and layer them with a base layer and another layer to keep my core warm. Insulated jackets run the gamut from base layers, such as Oiselle’s Katron Insulated Full Zip, to Athleta’s Inlet Jacket, which features lightweight and breathable down material.
Footwear
For runners with Raynauds, the right shoes can offer protection from the elements and relief from Raynaud’s symptoms. Insulated and moisture-wicking materials are crucial in combatting the effects of cold temperatures and sweat. Look for shoes with advanced insulation technologies, such as Thinsulate or PrimaLoft, to keep your feet warm and dry during cold weather runs. Additionally, opt for breathable and lightweight shoes that allow for proper ventilation, preventing excess moisture buildup that could make symptoms worse.
Adequate cushioning and arch support are also important for shock absorption and maintaining optimal blood flow. Lastly, consider shoes with a wider toe box to accommodate any potential swelling or sensitivity caused by Raynaud’s. By prioritizing footwear that addresses these key aspects, runners with Raynaud’s can optimize comfort, improve circulation, and ultimately enjoy their running experience to the fullest. Some shoes to consider include the Brooks Ghost 14 GTX or Hoka’s Challenger 6 GTX.
Wool Socks
Wearing wool socks can be extremely beneficial for runners with Raynaud’s. Wool socks offer exceptional insulation and moisture-wicking and help regulate foot temperature, keeping them warm and dry even in cold and damp conditions. The natural fibers of wool also provide excellent cushioning and protection, reducing the risk of blisters and abrasions. Additionally, wool can retain heat even when wet, helping keep feet warm and comfortable and helping runners with Raynaud’s optimize their performance, protect their feet, and maintain their passion for running. My favorite wool socks are from Smartwool.
Accessories for Runners with Raynaud’s
Runners with Raynaud’s can overcome the challenges of running in cold weather with the right accessories. Gloves, hand and toe warmers, neck gaiters, ear warmers, and hats provide heat and protection for vulnerable areas. These accessories ensure comfort, maintain blood flow, and allow runners with Raynaud’s to run outdoors regardless of the weather.
Gloves and Mittens
Gloves and mittens are probably the most important gear for runners with Raynaud’s. On warmer days, you might be able to get by with a thin pair of running gloves, such as the Nike Accelerate running gloves. But on cooler days, you’ll most likely need a thicker pair of running gloves, or for maximum protection, running mittens. Just like with running gloves, there are many options available for running mittens. I have several different pairs that vary in material and weight. I use lightweight fleece mittens on mildly cold, dry days and opt for Goretex ski mittens lined with gloves on extremely cold and/or rainy days.
Hand and Toe Warmers
Hand and toe warmers can provide targeted warmth to extremities, ensuring adequate blood flow and preventing painful numbness and tingling. By inserting hand warmers into gloves or mittens and toe warmers into shoes, runners keep these key areas warm and help maintain optimal circulation, even in frigid temperatures. While hand warmers are easy to use and remove, toe warmers can be uncomfortable for some and are harder to remove, so make sure to try them out on a short run. You can buy disposable or rechargeable hand and toe warmers at Costco or Amazon.
Neck Gaiters
Neck gaiters are a useful accessory for runners with Raynaud’s syndrome. These versatile and lightweight garments provide protection from wind and offer warmth and insulation. By shielding the neck from cold temperatures, runners with Raynaud’s can help minimize symptoms and stay warm and comfortable during their runs. Oiselle’s Lux Gaiter is incredibly soft and comfortable to wear while running.
Ear Warmers
Ear warmers provide warmth and protection to your ears and prevent heat loss, which is especially important on cold days. Since ear warmers are generally the same style, I like to focus on materials and choose ones that are made from material that feels good on my ears. Oiselle’s Lux Headband and these fleece-lined ear warmers from Brooks are both good options.
Running Hats
Running hats can also provide protection against the elements for runners with Raynaud’s. There are a variety of styles to choose from, including baseball hats and beanies, and any type can help protect against Raynaud’s symptoms by wicking away sweat and retaining heat.
The Last Mile
Investing in quality cold weather running gear is extremely important for runners with Raynaud’s who want to enjoy running outdoors year-round. Quality gear, such as moisture-wicking base layers, insulated gloves and socks, and heat-retaining jackets, can provide the necessary warmth and protection to keep runners comfortable and maintain optimal blood flow. By choosing high-quality gear specifically designed for cold weather and optimized circulation, runners with Raynaud’s can mitigate the effects of the condition and continue running outdoors without limitations.