Running in cold weather can be invigorating and a lot of fun, as long as you’re properly dressed. I love the feeling of satisfaction I get from completing a winter run. And getting outside for some fresh air and sunshine in the winter months is definitely good for my mental health.
Ready to enjoy the benefits of running in cold weather? From proper layering to essential gear, here are expert tips for how to dress for cold weather running to stay safe and motivated when the temperature drops.
Dress in Light, Sweat-Wicking Layers
Layering allows you to regulate your body temperature as you run. Here’s a guide to layers to help you comfortable, without overheating.
- Base layer: This first layer is like a second skin that sits directly against your body. It should be lightweight, moisture-wicking, and breathable to keep your skin dry. Look for running shirts and running pants made with materials such as merino wool or synthetic fabrics like polyester or nylon.
- Insulating layer: This second layer provides warmth by trapping air close to your body. It can be a lightweight fleece or a thermal top that offers insulation without a lot of bulk. Consider the temperature and your personal comfort level when choosing the thickness of this layer (or if you need it at all.)
- Outermost layer: Also called the shell layer, it acts as a shield against wind, rain, and snow. It should be windproof and waterproof, yet breathable to allow moisture to escape. Look for jackets or pants made with materials like Gore-Tex or similar waterproof fabrics that balance protection and breathability.
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Layer Smartly and Avoid Overdressing
While it’s tempting to bundle up in multiple layers, it’s important to avoid overdressing, as you’ll warm up quickly once you start moving.
- General rule of thumb: When dressing for cold weather running, aim to dress as if it’s 20 degrees warmer than the actual temperature. This accounts for the heat your body will generate while running.
- Zip or unzip layers: Choose clothing with zippers so you can regulate body temperature as needed. For example, unzip your jacket a little if you start to feel too warm.
- Be prepared for changing conditions: Winter weather can be unpredictable and you might need to adjust your layers as your body temperature fluctuates. For example, you might start with a jacket on, but then tie it around your waist as you warm up. As the wind picks up or the temperature drops, you may want to put it back on.
Keep Your Extremities Warm
Your hands, head, and feet are especially vulnerable to the cold. Don’t neglect these parts of your body when gearing up for a run in freezing temperatures.
- Head: A moisture-wicking, insulated winter running hat can protect your head from heat loss and shield your ears from the biting cold, so look for one that is both warm and snug-fitting. Consider a hat with a brim to keep snow or rain out of your eyes. Alternatively, a headband that covers your ears can also be a great option for milder conditions.
- Hands: When it comes to selecting running gloves, opt for pairs that are moisture-wicking and insulated without feeling too bulky. Many runners like running gloves that have touch screen compatibility, which allows you to use your smartphone without having to remove them. In extremely cold temperatures, you can also layer a thin pair of liners under a thicker glove for added warmth.
- Feet: Wool or moisture-wicking running socks are essential for keeping your feet warm and dry. Consider wearing a thicker sock, but make sure it’s not so thick that it causes discomfort or restricts blood flow. If conditions are particularly icy or snowy, shoe covers or gaiters can help protect your feet and shoes from the elements.
Make Sure You Can Be Seen
While dressing appropriately for the cold weather is crucial, it’s equally important to make sure you’re easily seen by others, especially when running in low-light conditions.
One effective way to enhance your visibility is by wearing reflective clothing or accessories. Look for jackets, vests, or shirts with reflective strips or panels, as well as reflective running gear such as armbands, ankle bands, or even a reflective hat or headband. These will help make you more visible to drivers, cyclists, and other pedestrians.
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
