What to Wear for Running in the Cold

I fell in love with cold weather running while training for a spring marathon. At first it wasn’t a choice: some weeks the weather was bad for days on end and if I stayed home I would fall behind in my training. Everyone else in my training group braved the elements, and so did I—with no regrets.

I had to run on a quiet morning while the snow was falling quietly. I signed up for a winter race where finishers were herded into a heated barn for hot chocolate and soup. I set a personal best in the spring race, during which I pushed as hard as I could without breaking a sweat. Now I feel sad when someone tells me that they are afraid to run in the cold or that they are ready to run in the winter but don’t know what to wear.

No, cold weather shouldn’t stop you from running, but dressing can be a bit of a puzzle: how to stay warm the first time and not overheat when you start to sweat? Fortunately, this is not as difficult as it seems. With the right gear, your fingers and ears will stay warm as you run through a winter wonderland.

Below, I’ll give you a running temperature cheat sheet and then dive into the details of how to buy the best socks, shirts, and more.

The chassis you need based on the 20 degree rule

When I dress for running in the winter, I look at the “felt” temperature rather than the actual high or low temperature. I also make sure to check the weather for the time I’ll be running, not the entire day. It doesn’t matter how warm it is at 2:00 pm if my run is at 6:00 am, before the sun comes up.

The easiest way to decide what to wear is the 20 degree rule . Imagine the temperature is 20 degrees (Fahrenheit) warmer than it actually is. What would you wear then? Well, if it’s 50 degrees outside, you’ll dress as if it’s 70: in a T-shirt and shorts, most likely. If it’s 30 degrees outside, dress as if it’s 50: long pants and maybe a light jacket. Got the idea?

Everyone has their own preferences. Some people wear shorts even when it snows, while others put on a hat as soon as the air becomes noticeably chilly. I’m an average runner when it comes to staying warm, so here’s what I wear for every temperature I feel, from warmer weather to colder weather:

50 degrees or more

When the temperature is over 50 degrees Fahrenheit, I wear pretty much the same thing I wear on a summer run.

• Bottoms: shorts or light leggings.

• Top: T-shirt or T-shirt.

• Head and arms: everything is as usual in warm weather. No gloves and no hat unless it’s a baseball cap to protect your eyes from the sun.

40 degrees Fahrenheit

We begin to feel the first chill. This is where I’ll start carrying gloves, although they’ll probably end up in my pocket by the end of the run. Remember, according to the 20 degree rule, the temperature will be 60 degrees by the time you get home.

• Bottoms: Leggings, light long pants or shorts.

• Top: Something with long sleeves, but ideally in a thin material (like a long-sleeve T-shirt rather than a sweatshirt or jacket).

• Hands: Simple knit gloves work great here, or consider something like Flipmits as an in-between option (these can be folded into a wrist cuff once your hands have warmed up).

• Head: A headband to protect your ears or a cap if you prefer.

30 degrees Fahrenheit

You may see a few snowflakes rolling down, but don’t wear snowsuits. Once you’re warmed up, temperatures will only feel like 50 degrees, so opt for something in “light jacket” territory.

• Bottoms: Leggings or running tights. A fleece-lined option may work.

• Top: You will need a jacket or sweatshirt. A lightweight, reflective rain jacket is a great option here, or simply throw on a regular hoodie over a T-shirt. (However, avoid cotton sweats in wet weather.)

• Hands: Be sure to wear gloves. Cheap knit gloves are usually good enough, but consider treating yourself to a good pair of running gloves.

• Head: hat or headband of your choice; I’d stick with the bandage.

• Feet: This is about the temperature at which you may need warmer socks. This goes double if there is snow in the game: snow falling on your shoes passes through the mesh, melting and getting your feet wet.

20 degrees Fahrenheit

Here I will go on record as saying that it is “cold” here. Whatever warm-weather gear you’ve been using in warmer temperatures, you’ll probably need to change it up now. People in shorts will rip out their long pants. People with a headband will wear a real hat.

• Bottoms: leggings and shorts. I don’t care if you think wearing both looks stupid, it’s an A-plus hack. Men, if you haven’t worn leggings with a windproof panel on the front, you might want to take a look at them now.

• Above: Definitely jacket weather. Instead of buying a warmer jacket, I prefer to wear the same lightweight jacket as in 30 degrees, but this time with a long-sleeved wool or synthetic baselayer underneath.

• Hands: Real gloves, please. You can continue to wear small knitted gloves if you can get your hands into the sleeves of your jacket or if you have a pair of mittens to wear over the top; otherwise, purchase windproof gloves.

• Head: Hat and possibly also a buff for the nose and mouth. (If you still have some cloth masks left over from COVID, they’re perfect for cold-weather runs.)

• Feet: Warm socks are a must. If you will be doing a lot of running in these temperatures, you may need shoes specifically designed for these conditions.

10 degrees or colder

This is where I pass out. If my run hasn’t started yet, I’ll make do with the 20-degree items I mentioned above (maybe add an extra layer if necessary). If you are determined, you can certainly run in this weather. You’ll need anything windproof, some kind of face covering, and you may need eye protection like goggles.

Whenever the weather reaches your personal “too cold” temperature, remember that you still have options. Early afternoon is often the warmest part of the day, so running can be tolerable at this time. There’s also no shame in using a treadmill (even if that’s the only reason you have to go to a cheap gym ).

Everyone has different preferences, and with practice you’ll figure out whether you’re the kind of person who wears three shirts before the frost sets in or the kind of person who runs around in the snow in shorts. But it should give you a starting point when you go on your first (or next) cold weather run.

How to Buy the Best Cold Weather Running Gear (Without Spending Money)

As you continue your cold-weather running journey, you may need to buy new gear or repurpose items from elsewhere in your closet. And yes, the first few minutes of your run will be chilly. But if you wear the right shoes and clothing (and plan your routes with a few additional factors in mind, which I’ll cover below), winter running is not only possible, but enjoyable . So here are the questions you may want to consider.

Socks

Feet should be warm and, if possible, dry. Warm socks go without saying, but there are some additional factors to consider when choosing running socks.

Wool socks are ideal because they keep your feet warm even if they get wet. You may not think of winter as a wet time, but any snow that meets your body heat will turn into water. If you don’t have wool socks, synthetic wicking fabrics are a good second choice. Cotton – no no

First, your socks should match your shoes. If you’ve been running all summer in very thin cotton or synthetic socks, thick socks may not be for you. The Smartwool running socks are available in a thin version which will fit no problem, but in cold weather you’ll want a bit of thickness for extra warmth. This thickness, in turn, may mean that your winter sneakers need to be roomier than the shoes you wear in the summer. If you buy a new pair, be sure to try them on with the type of socks you plan to run in.

Shoes

If warm socks are appropriate, you can get by with the same shoes you wore in the summer. Your feet will stay dry if the weather is dry and you avoid puddles. However, if you encounter snow and slush, your feet will have to endure warm but wet conditions for the rest of your run. This may be fine for short runs, but for serious winter running, consider upgrading your shoes.

Some sneakers are available with a waterproof upper. This level of waterproofing will protect your socks from the occasional snowflake, but it’s not reliable if you’re walking through slushy puddles. In this case, you’ll need something more waterproof, such as Gore-Tex shoes , many of which are designed for trail running.

If you plan to run on heavy ice or packed snow, especially on trails, studs can give you a little extra traction.

• Yaktrax makes rubber harnesses that stretch to fit your shoes, with steel coils and small spikes, for about $35.

• Microspikes are a step up: They cost about $75 for what looks like a miniature version of the chains you put on car tires.

• And if you’re really dedicated and looking for a custom pair of snowshoes, you can attach individual cleats: either traction cleats from IceSpike , or a DIY approach using sheet metal screws. ( There’s a tutorial here .)

Rubber versions like Yaktrax can wear out quickly on pavement, so it’s best to save them for jogging or unplowed roads. You also have to be careful with the landing. I tried a pair similar to the Yaktrax ones, but they were a little big. Shortly after my run, I discovered that the rubber had stretched enough to pull the front pair of cleats onto the top of my shoe.

Spikes and special shoes will help you go more places in bad weather, but remember that they are not necessary for just heading out on a cool day. Regular shoes are fine if the weather is cold but dry, or if you’re willing to put up with a little moisture.

Shirts and jackets

On a cool day, say in the 50s, a long-sleeved t-shirt is probably all you need. Wear it over a regular T-shirt or tank, and when warmed up, you can take it off and tie it around your waist.

In cold weather, you will need a light jacket or sweatshirt. That’s when you’ll experience one of the hidden benefits of winter running: extra pockets!

By the time the temperature drops to 20 degrees or below, you will need to put on some serious clothing, such as an undershirt, warm long sleeves and a jacket. A great option for this warm layer is a wool base like this one . (Don’t worry, it’s not an itch). If you can’t wear wool, there are synthetic ones too.

Before you rush out to buy all new clothes, experiment with what you have in your closet. Try fleece or a new thin sweater, for example. Some people would never wear cotton for running (it can be cold when wet), but I wear it as an undershirt and lived to tell the tale.

The jacket is the most important layer. In a pinch, you can bring a hoodie, but to be truly well prepared for inclement weather, you’ll need a windproof and waterproof jacket . Running jackets are lightweight and multi-layered. Consider night-visible styles with bold colors and reflective areas, as well as zippered pockets.

Leggings, tights and trousers

When it gets too cold for shorts, you’ll also want to start layering your bottoms.

Women have an advantage here since most of us already have leggings in our closet. (It’s okay to wear cotton if it dries out, but choose synthetics if it’s snowing.) Pants that aren’t form-fitting tend to let in cold air. That’s why leggings or “running tights” like these are standard winter clothing for both men and women.

Running tights come in different thicknesses; For colder weather, opt for something fleece-lined or wear two pairs. And if your butt gets cold – or you just want to show modesty – feel free to wear shorts on top.

And if you need extra protection, consider underwear with a windproof panel on the front. One Amazon reviewer joked, “If you’ve ever run, even a little bit, with your hand down your pants in fear of frostbite, you’ll need this.”

Accessories

You’ll want to keep your ears warm, but don’t immediately put on a winter hat: an ear warmer or headband can cover your ears while still allowing heat to escape from the top of your head. And if something falls from the sky (say, snow), a baseball cap will protect you from it.

For fairly cold days, of course, fleece or knitted hats are perfect. The dividing line between ear weather and hat weather is personal and depends on whether you’re overheating. If you wear a hat but sweat under your base layer, a hat is probably overkill.

Gloves, however, are required. I keep a pair of cheap knit gloves in my jacket pockets, but windy or very cold days call for something stronger. You may want to wear gloves; I find gloves under mittens work well. You can also purchase windproof insulated gloves , which are warmer than any number of layers of knit gloves with holes.

Your face will get cold on windy or very cold days, and this is where your supply of pandemic face masks really shines. Any mask will help protect your face, even if you are alone in nature and do not need it to fight infections. In this case, choose comfort: consider a balaclava or even a fleece-lined bandana. A gaiter stays on your neck better than a scarf if your neck is cold. At this point, every inch of your body is covered except your eyes. Sunglasses can solve this problem.

How to Stay Safe in the Dark and Cold

The winter world can be dark, slippery and (surprise!) cold. Here are some tips to deal with some of the potential hazards.

• It gets dark earlier in winter , so you’ll have to make adjustments to your evening or morning runs. Either switch to midday runs or prepare to spend a lot of time in the dark. At a minimum, you will need to wear reflective clothing and carry a flashlight. (It’s best to wear a headlamp .) Plan routes where you’ll feel safe even in the dark. In the winter, I spend less time on the track and more time on the well-lit running track at the local school. We’ve got tips for finding a track near you .

• Slipping on ice sucks . Some ice can be seen from a distance, but some cannot. And remember that you won’t get icy spikes if you’re running on a paved, plowed surface. So be careful and don’t be afraid to slow down and go penguin-walking in places you’re not sure about. Doing a short lap a few times will allow you to keep an eye on the ice on the first lap and calm down a bit the next few times.

• The road will probably not be cleared . If you depend on a highway for high-speed work and it is inaccessible or impassable, you will have to make other arrangements. The simplest adjustment is to convert your regular intervals into times: If you usually run a 400-meter lap in two minutes, do two-minute intervals while running on the road or on the treadmill. (Then again, if you showed up to the track with a shovel, you probably wouldn’t be stopped and it would be a great workout.)

• Busy roads may become unusable . If you typically run on your shoulder, be aware that snow plows throw up piles of snow that then solidify into small mountains of ice right in your running area. If you end up with nowhere to run but in traffic, you’ll have to change your route.

• Water fountains may be turned off . This is a warning to those of us who run in parks: If you rely on outdoor water fountains, they may not be available, so bring your own water bottle or turn to another water source. Bathrooms or seasonal businesses whose bathrooms you used may also be closed. Porta-potties may disappear by the season.

• You may not be able to drive . If you usually drive to the start of a running route or to a meeting point with a running group, some days it may be too snowy to get there safely, even if you’re well equipped for the run itself. Make a backup plan by scouting several routes within walking distance of your home.

Know when to take it internally

While you can mitigate the risks of winter running, you can’t make them go away: Even the most intrepid runners need to hit the treadmill from time to time. A little flexibility in your workout plan will help you stay safe without feeling guilty about missing workouts.

Staying in the cold and wet for too long can lead to hypothermia or frostbite , so pay attention to the conditions you’re going to. This includes checking the weather forecast and having a backup plan in case the weather becomes too dangerous. For example, doing a series of loops instead of one longer route makes it easy to shorten your run. Or you might plan long runs in areas where there are plenty of buildings to duck into to wait for a bus or Uber car.

On those days when you simply can’t run outside, try an indoor running track if you have one in your area. Sometimes gyms or YMCAs have a tiny track, and it’s better than nothing: the track closest to me has 13 laps per mile. Then there is always the right treadmill. Intervals keep the workouts interesting, or you can use these tips to survive a long treadmill run .

Lastly, staying safe is more important than any workout, so be smart and stay home if the weather is too bad to run and too bad to travel to the gym. But on those beautiful winter days when the snow may be falling but the wind is gentle, bundle up and enjoy.

More…