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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.
I got to run on quiet mornings while snow was softly falling. I signed up for a winter race that herded finishers into a heated barn for hot chocolate and soup. I set a personal record at a spring race, during which I pushed myself hard without breaking a sweat. I now find it sad when somebody tells me they’re afraid of running in the cold, or that they would run in the winter but don’t know what to wear.
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.
Use the”feels like” temperature and the 20 degree rule
When I get dressed to run in winter, I take a look at the “feels like” temperature, not the actual high or low. I also make sure to check the weather for the time I’ll go running, not for the whole day. It doesn’t matter how warm it will be at 2 p.m. if my run will be happening at 6 a.m., before the sun is up.
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?
Everybody has their own preferences. Some people dress in shorts even when it’s snowing, while others will pop a beanie on as soon as there’s a detectable chill in the air. I’m a pretty middle-of-the-road runner when it comes to keeping warm, so here’s what I wear at each “feels like” temperature, starting with warmer weather and working our way colder. I’ll give a guide to each type of garment or accessory at the end.
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.
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Bottoms: shorts or light leggings.
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Top: A tank top or T-shirt.
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Head and hands: Nothing special. No gloves and no hat, unless it’s a baseball cap to shade my eyes from the sun.
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.
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Bottoms: Leggings, lightweight long pants, or shorts.
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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.
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Hands: I usually just pull my shirt’s sleeves over my hands, but you could wear knit gloves if you want. Consider something like Flipmits for an intermediate option (they can be folded down into a wrist cuff when your hands warm up).
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Head: A headband if you need protection for your ears.
What to wear if it’s in the 30s
You may see a few snowflakes drifting down, but don’t bundle up in a snowsuit. Once you’re warmed up, it will only feel like 50 degrees—so go for something in “light jacket” territory.
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Bottoms: Leggings or running tights. The fleece-lined kind can be nice. (I have these.)
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Top: You’ll want some kind of jacket or sweatshirt. A lightweight, reflective rain jacket is great here, or just throw on a regular hoodie over your T-shirt. (I go with cotton sweats in dry weather or light snow, but I’d go for synthetics or wool if there’s rain or sleet.)
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Hands: Definitely wear gloves. The cheap knit ones are usually good enough, but consider treating yourself to a nice pair of running gloves.
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Head: Your choice of hat or headband; I’d stick with the headband.
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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.
What to wear if it’s in the 20s
This is where I’ll officially say it’s “cold.” Whatever warm-weather gear you were getting away with at warmer temps, you’ll probably have to swap it out now. Shorts people will break out their long pants. Headband people will wear a real hat.
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Bottoms: 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.
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Top: It’s definitely jacket weather. Rather than getting a warmer jacket, I like to wear the same light jacket as I did at 30 degrees, but this time with a long-sleeved, fleece or wool base layer underneath.
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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.
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Head: A hat, and maybe also a buff for your nose and mouth. (If you have any cloth masks still hanging around from the COVID days, they’re perfect for cold weather runs.)
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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
This is where I tap out. If a run is just barely in the teens, I’ll make do with the 20-degree items I mentioned above (maybe wearing an extra layer if needed). You certainly can run in this weather if you are determined. You’ll want windproof everything, some kind of face covering, and you may need eye protection such as goggles.
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).
Everybody has different preferences, and with practice you’ll figure out if you’re the kind of person who wears three shirts before it hits freezing or the type to run through the snow in shorts. But this should give you a starting point when you head out for your first (or next) cold weather run.
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
Socks
Your feet need to be warm and, if possible, dry. Warm socks go without saying, but there are some extra considerations when you’re picking socks to run in.
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
First, the socks have to be able to fit into your shoes. If you’ve been running in super thin cotton or synthetic socks all summer, thick socks may not fit. Smartwool run socks are available in a thin version that can fit no problem—but in colder weather you’ll want some thickness for extra warmth. That thickness, in turn, may mean that your winter running shoes need to be roomier than the shoes you wear in summer. If you’re buying a new pair, make sure to try them on with the type of socks you intend to run in.
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.
If you expect to run on a lot of ice or packed snow, especially on trails, spikes can give you a little extra grip.
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Yaktrax makes a rubber harness that stretches to fit your shoe, with steel coils and small spikes, for about $35.
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Microspikes are a notch up from there, costing around $75 for what look like a miniature version of the chains you’d put on car tires.
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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.)
The versions that include rubber, like Yaktrax, can wear out quickly on pavement, so it’s best to save these for runs on trails or on unplowed paths. You’ll also want to be careful about the fit. I tried a pair that were similar to Yaktrax, but they were a tad too big. Shortly into my run, I found that the rubber stretched enough to pull the front set of spikes up over the top of my shoe. I’ve since gotten better-fitting ones, and they work great.
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
On a chilly day—say, in the 50s—a long sleeved T-shirt is probably all you need. Wear it over your regular tee or tank, and you can take it off and tie it around your waist once you warm up.
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!
By the time temps dip into the 20s or below, you’ll be doing some serious layering: for example, an undershirt, a long-sleeved warm layer, and a jacket. A great option for that warm layer is a wool base layer like this one. (Don’t worry, it’s not itchy). If you can’t wear wool, there are synthetic ones as well.
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.
Leggings, tights, and pants
Once it’s too cold for shorts, you’ll want to start layering your bottoms, too.
Women 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.
Running tights come in different thicknesses; go for something fleece-lined for cold weather, or layer two pairs. And if your butt gets cold—or if you just want to be modest—feel free to wear a pair of shorts on top.
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.
Fleece or knit hats are great for cold enough days, of course. The dividing line between earwarmer weather and hat weather is a personal one, and depends on whether you’re overheating. If you’re wearing a hat but sweating into your base layers, the hat is probably overkill.
Gloves, 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.
Your face will freeze on windy or very cold days, so this is where your stash of pandemic face masks really shines. Any mask will help to protect your face, even if you’re on your own outdoors and don’t need it for infection control. In that case, go for comfort: consider a balaclava or even a fleece-lined bandana. A neck gaiter stays on better than a scarf, if your neck is cold. At this point, every inch of you is covered but your eyes. Sunglasses can take care of that.
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.
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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.
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Slipping on ice sucks. Some ice you can see at a distance, but some you can’t. And remember that you won’t have your ice spikes if you’re running on paved, plowed surfaces. So keep a close eye out, and don’t be afraid to slow down to a penguin walk on areas you’re unsure about. Running a short loop multiple times lets you watch for ice on the first lap and put your mind at ease a little bit the next few times.
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The 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.)
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Busy roads may become unrunnable. If you normally run on the shoulder, be aware that snowplows will deposit piles of snow, which then solidify into little ice mountains, right in your running zone. If that leaves nowhere to run except in traffic, you’ll have to change your route.
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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.
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You may not be able to drive. If you usually drive to the start of your running route or the place you meet up with a running group, some days may be too snowy to get there safely—even if you’re well equipped for the run itself. Make a backup plan by scouting out some routes in walking distance of your home.
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.
Being in the cold and wet for too long can lead to hypothermia or frostbite, so pay attention to the conditions you’re heading out in. That includes checking the weather forecast and having a backup plan in case the weather gets too dangerous. For example, running a series of loops instead of one longer route lets you easily cut a run short. Or, you could plan long runs in areas that have plenty of buildings you could duck into to wait for a bus or an Uber car.
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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