What to Wear to Run in Winter: A Complete Guide

Running in cold weather can be a challenge, but it doesn’t have to keep you indoors. With the right gear, you can stay comfortable and continue your training through the colder months. Whether it’s the biting wind, low temperatures, or unpredictable weather, dressing appropriately for the conditions will help you maintain your performance and prevent discomfort.

This guide will walk you through the best clothing options for different temperature ranges, focusing on layering techniques and essential gear to keep you warm, dry, and ready to tackle your winter runs.

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Understanding the Temperature

One of the biggest challenges in cold weather running is knowing whether to dress for the actual temperature or for how it feels once you're moving. The general rule of thumb is that when you're running, it feels about 10°C warmer than the actual temperature due to your body's heat production.

This guide breaks down cold weather running gear recommendations at 5°C intervals. These aren’t hard and fast rules but guidelines to help you feel comfortable as you adjust to varying conditions. So, how cold is it in your area? Let’s dive into what you might want to wear depending on the temperature.

The Essential Cold Weather Running Gear

Running Leggings

A solid pair of running leggings or tights is essential for regulating your body temperature while ensuring you don’t overheat. In sub-freezing conditions, consider layering your leggings under looser-fitting running pants or shorts for added warmth without restricting your movement. Look for leggings that offer heat retention, moisture-wicking properties, and reflective details to enhance visibility during darker winter runs.

Long-Sleeve Tops or Half-Zip Layers

Your first layer should be a moisture-wicking long-sleeve top to protect you on cool to freezing days. It’s crucial that this base layer pulls sweat away from your skin to prevent the dreaded cold-and-wet feeling during your run. Most of the brands offer effective base and mid-layers that work together to keep you dry and comfortable, extending your running endurance even in chilly conditions.

Windbreaker, Jacket, or Vest

When it’s gusty outside, a lightweight windbreaker can make a big difference in cutting through the wind, keeping you warm without adding bulk. For extremely cold weather, layering with a down vest helps insulate your core while still allowing your arms freedom of movement. If you start to overheat, you can easily tie these outer layers around your waist or stash them in a compact running backpack.

Running Shoes

Regardless of your training distance, having proper footwear for cold weather is non-negotiable. Cold weather running shoes or trail running shoes, such as those with enhanced grip and insulated uppers, are designed to protect your feet from slick surfaces and cold temperatures, ensuring you can maintain your routine even in harsh winter conditions.

Gloves

Running with cold hands is never fun, and keeping them in your pockets just isn’t practical. Opt for a pair of gloves or mittens depending on the intensity of the cold. Thicker, insulated gloves are ideal for running in snow, while lighter, breathable ones are perfect for moderately chilly days. Choose gloves based on the typical weather conditions in your area.

Hat or Headband

A warm hat is your go-to for those frosty morning runs, providing warmth and protection from wind and precipitation. If it’s snowing or raining, a hat with a brim will help keep the water off your face. If you’re concerned about overheating, consider a headband that covers your ears and forehead while still allowing some heat to escape.

Socks

Often overlooked, a good pair of cushioned, moisture-wicking socks is a must for cold weather running. Not only do they help keep your feet warm, but they also prevent blisters by keeping moisture at bay. Socks that provide insulation and comfort will keep you going mile after mile, even in low temperatures.

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The Layering Approach

Cold weather running is all about layering. Instead of wearing a single thick layer, 2-3 layers of technical running clothing create pockets of air between them, trapping heat while still allowing sweat to escape. This prevents you from overheating and becoming uncomfortable during your run.

Technical running layers also transport sweat away from the skin, allowing moisture to evaporate on the outside. Non-sweat-wicking materials, like cotton, can leave you feeling clammy and cold—so avoid cotton at all costs!

A good rule of thumb: If you feel slightly chilly in the early minutes of your run, you’re dressed correctly. Once your body warms up, you’ll be comfortable, and you can always remove layers as needed to avoid overheating.

Layer Recommendations Based on Temperature

10-12°C (Feels like 20°C)

• Slow run: At this temperature, you’ll feel the chill at the start, but you’ll warm up quickly. Lightweight running tights or shorts paired with a long-sleeve running top are ideal. Bring a lightweight waterproof jacket, which you can easily tie around your waist if the weather changes.

• Fast run: For faster runs, stick to shorts or lightweight tights with a long-sleeve top. You can probably leave the jacket behind unless the forecast calls for rain.

5°C (Feels like 15°C)

• Slow run: At 5°C, it’s often a matter of personal preference whether to wear shorts or switch to running tights. A technical base layer under a long-sleeve top or gilet provides enough warmth. Consider bringing a lightweight waterproof jacket, especially if the weather is unpredictable, and gloves if your hands get cold easily.

• Fast run: Lightweight tights with a long-sleeve technical base layer should be sufficient. Keep a windproof or waterproof jacket handy, as weather conditions can change quickly in the colder months.

0°C (Feels like 10°C)

• Slow run: Winter running tights are a must at this temperature, paired with a long-sleeve technical base layer and a windproof jacket. Don’t forget gloves to protect your hands, a hat or headband to keep your ears warm, and a circular scarf to shield your neck.

• Fast run: You’ll need thermal tights or regular tights with a base layer for added warmth. On your top half, a long-sleeve base layer and gilet should provide the right balance of warmth and breathability. Gloves are essential, and a hat can help keep you from losing too much heat.

-2°C or Below (Feels like 8°C)

• Slow run: When temperatures drop below freezing, it’s time to pull out your winter-weight running tights and layer up. A long-sleeve technical base layer paired with an extra top layer and a waterproof jacket will keep you insulated from the cold. Gloves, a circular scarf, and a warm hat are non-negotiable at this point. Also, make sure your shoes have enough grip for potentially slippery surfaces.

• Fast run: For faster runs, you can stick to thermal tights and a long-sleeve base layer, but be sure to wear a winter-specific jacket for extra warmth. Gloves and a circular scarf will keep your hands and neck protected. A hat or headband will also help prevent excessive heat loss.

Conclusion on What to Wear to Run in Winter

Running in the cold can be enjoyable and even refreshing with the right gear. Layering is key, and choosing technical fabrics that wick moisture and keep you warm is crucial for staying comfortable on your runs. As long as you plan ahead and wear the appropriate gear, you can keep up your training all winter long, no matter how chilly it gets.