I fell in love with cold weather running while I was training for a spring marathon. It wasn’t a choice at first: Some weeks, the weather was bad for days on end, and if I stayed home I would fall behind in my training. Everybody else in my training group was braving the elements, so I did too—with no regrets.
No, cold weather doesn’t have to stop you from running, but getting dressed can be a puzzle: How do you keep from freezing your butt off at first and avoid overheating once you start to sweat? Fortunately, it isn’t as tough as it looks. With the right gear, your fingers and ears can stay toasty while you jog through a winter wonderland. Below, I’ll give you a temperature-by-temperature running cheat sheet, and then dive into the specifics on how to buy the best socks, shirts, and more.
The simplest way to figure out what to wear is with the 20 degree rule. Imagine that the temperature is 20 degrees (Fahrenheit) warmer than it really is. What would you wear then? Well, if it’s 50 degrees out, you’d dress as if it were 70: in a T-shirt and shorts, most likely. If it’s 30 degrees, you’d dress as if it were 50: long pants and maybe a light jacket. Get the idea?
What to wear if it's 50 degrees or warmer
At 50+ degrees Fahrenheit, I’m wearing basically the same things I would for a summer run.
Top: A tank top or T-shirt.
What to wear if it's in the 40s
We’re starting to feel the first bit of a chill. This is where I may start bringing gloves, although they’ll probably get stuffed into a pocket by the end of the run. Remember, with the 20 degree rule, it will feel like 60 degrees by the time you're warmed up.
Top: Something with long sleeves, but ideally made of thin material (think long-sleeved T-shirt, not a full on sweatshirt or jacket). If you wore a sun shirt in the summer, that's a good layering option for these cool temps. I like my REI Sahara Shade hoodie here, but any long sleeve will do. If you run fall and winter races, you'll probably be handed a free long-sleever at some point.
Head: A headband if you need protection for your ears.
adidas Alphaskin Headband – Performance Workout Ear & Sweat Band $15.99 at Amazon $22.00 Save $6.01 Get Deal Get Deal $15.99 at Amazon $22.00 Save $6.01What to wear if it's in the 30s
Bottoms: Leggings or running tights. The fleece-lined kind can be nice. (I have these.)
Hands: Definitely wear gloves. The cheap knit ones are usually good enough, but consider treating yourself to a nice pair of running gloves.
Feet: This is around the temperature you may start to want warmer socks. That goes double if snow is in play: snow that falls onto your shoes will work its way through the mesh, melt, and make your feet wet. Wool is a good material here, so consider something like these from Smartwool.
baleaf Women's Fleece Lined Leggings Thermal Warm Winter Tights High Waisted Thick Yoga Pants Cold Weather with Pockets Black L $36.99 at Amazon Get Deal Get Deal $36.99 at AmazonBottoms: Leggings and shorts. I don’t care if you think it looks goofy to wear both, this is an A+ hack. Men, if you weren’t already wearing pants with a windproof panel in front, you might want to look into those now.
Hands: Real gloves, please. You can keep wearing your little knit gloves if you’re able to tuck your hands inside your jacket sleeves, or if you have a pair of mittens to wear over top; otherwise, get windproof gloves.
Feet: Warm socks for sure. If you’ll be doing a lot of running in these temperatures, you may want shoes that are specialized for the elements. Look for ones with Gore-Tex uppers, like the Brooks Ghost GTX.
What to wear in the teens and colder
Whenever the weather gets to your own personal “too cold” temperature, remember that you still have options. The early afternoon is often the warmest part of the day, so a run may be tolerable then. There’s also no shame in using a treadmill (even if you have to join a cheap gym for this reason alone).
How to buy the best cold-weather running gear (without breaking the bank)
As you continue on your cold weather running journey, you may need to buy some new gear or repurpose things from elsewhere in your closet. And yes, the first few minutes of your run will feel chilly. But if you’re wearing the right shoes and clothes (and planning routes with a few extra factors in mind, which I’ll discuss below) winter running is not just feasible, it’s actually fun. So here are the items you may want to consider
Wool socks are ideal because they keep your feet warm even when they get wet. You may not think of winter as a wet time, but any snow that meets up with your body heat will turn into water. If you don’t have wool socks, synthetic wicking fabrics are a good second choice. Cotton is a no-no
Shoes
If your warm socks fit, you can make do with the same shoes you wore in the summer. Your feet will stay dry if the weather is dry and you stay out of puddles. If you encounter snow and slush, though, your feet will have to endure warm-but-wet conditions for the rest of your run. That can be okay for short runs, but for serious winter running, consider upgrading your shoes.
Some running shoes are available with water-resistant uppers. This level of water resistance will keep stray snowflakes out of your socks, but it isn’t reliable if you’ll be stepping in slush puddles. In that case, you’ll want something more waterproof, like Gore-Tex shoes, many of which are made for running trails.
Brooks Women’s Ghost 17 GTX Waterproof Supportive Running & Walking Shoe - Coconut/Oyster/Blue - 5 Medium $169.95 at Amazon Shop Now Shop Now $169.95 at AmazonYaktrax makes a rubber harness that stretches to fit your shoe, with steel coils and small spikes, for about $35.
And if you’re really dedicated—and are seeking a purpose-built pair of snow shoes—you can attach individual spikes: either these traction spikes from IceSpike, or via a DIY approach using sheet metal screws. (There’s a tutorial here.)
Spikes and specialized shoes help you go more places, in worse weather—but remember that they’re not required to just head out on a chilly 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
For colder weather, you’ll want to break out a light jacket or sweatshirt. This is when you experience one of the hidden perks of winter running: extra pockets!
Before you run out to buy all new clothes, experiment with what’s in your closet. Try fleece or a repurposed thin sweater, for example. Some people would never wear cotton for running (it can be cold when wet), but I wear it as my undershirt layer and have lived to tell the tale.
The jacket is the most important layer. You can grab a sweatshirt in a pinch, but to be really well-equipped for nasty weather, you’ll want a jacket that is windproof and water-resistant. Jackets made for running are lightweight, for layering. Consider ones that are visible at night, with bright colors and reflective areas, and that come with zippered pockets.
BALEAF Mens Cycling Rain Jacket Windbreaker Waterproof Running Gear Golf Mountain Biking Hood Lightweight Reflective Yellow XL $55.99 at Amazon $59.99 Save $4.00 Shop Now Shop Now $55.99 at Amazon $59.99 Save $4.00Women are at an advantage here, since most of us already have leggings in our closet. (It’s fine to wear cotton if it’s dry out, but go for synthetics if it’s snowing.) Pants that aren’t form-fitting tend to let cold air in. That’s why leggings or “running tights” like these are standard winter wear for both men and women.
And if you want more protection, consider underwear with a windproof panel on the front. One Amazon reviewer quips: “If you have ever run, even for a little, with your hand down the front of your pants for fear of frostbite, you need these.”
Accessories
You need to keep your ears warm, but don’t reach for a winter hat right away: an earwarmer or headband can cover your ears while still letting heat escape from the top of your head. And if anything is falling from the sky (say, snow), a baseball cap will keep it out of your eyes.
ZYXBBD Ear Warmers for Women and Men-Fleece Winter Ear Warmer Headband Ear Muffs for Jogging Running Hiking Cycling Skiing (Black+Red) $9.97 at Amazon Shop Now Shop Now $9.97 at AmazonGloves, however, are essential. I keep a pair of cheap knit gloves in my jacket pockets, but windy or very cold days call for something stronger. You can layer gloves; I find gloves under mittens work well. You can also get windproof insulated gloves, which are warmer than any number of layers of hole-y knit gloves.
How to stay safe in the dark and the cold
The winter world can be dark, slippery, and (surprise!) cold. Here are some tips for dealing with some of the likely hazards.
It gets dark earlier in the winter, so you’ll need to make adjustments to your evening or early-morning runs. Either switch to midday runs, or prepare to spend a lot of time running in the dark. That will require, at minimum, wearing reflective clothing and carrying a flashlight. (Better to wear a headlamp.) Plan routes where you feel safe even in the dark. In the winter I spend less time on trails and more time on the local school’s well-lit running track. We have tips to find a track near you.
PETZL TIKKINA Headlamp - Compact, Easy-to-Use 300 Lumen Headlamp, Designed for Hiking, Climbing, Running, and Camping - Grey $39.33 at Amazon Shop Now Shop Now $39.33 at AmazonThe track probably won’t be plowed. If you depend on a track for speedwork, and it’s unavailable or impassible, you’ll have to make other arrangements. The easiest adjustment is to convert your usual intervals into time: If you normally run your 400-meter laps in two minutes, do intervals of two minutes at a time while running on a road or on the treadmill. (Then again, if you showed up to the track with a shovel, probably nobody would stop you, and it would be a great workout.)
Water fountains may be turned off. This one is a warning for those of us that run in parks: If you depend on outdoor water fountains, they may not be available, so pack your own water bottle or detour to another source of water. Bathrooms, or seasonal businesses whose bathrooms you’ve used, may also be closed. Porta-potties may disappear for the season.
Know when to take it inside
While you can mitigate winter running’s hazards, you can’t make them go away: even the most intrepid runners have to take a treadmill day every now and then. A little flexibility in your training plan can help you stay safe without feeling guilty about skipped workouts.
On days you just can’t run outside, go to an indoor track if there’s one in your area. Sometimes gyms or YMCAs will have a tiny track that’s better than nothing—the one near me has 13 laps to a mile. Then there’s always the trusty treadmill. Intervals keep things interesting, or you can try these tips to survive a long treadmill run.
And finally, staying safe is more important than any one workout—so be smart and stay home if the weather is too bad to run and too bad to drive to the gym. But on those beautiful winter days, when perhaps the snow is falling but the wind is gentle, layer up and enjoy.
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