How to Dress for Cold Weather Running
There’s a saying that goes, “There’s no bad weather, only bad clothes.” And it’s never been more true for cold weather running.
Moving all your runs to the treadmill doesn’t have to be the case just because the temps have dropped. The right gear makes running outside bearable, dare I say “delightful”?
The general rule for dressing on cold runs is to dress for temps 20 degrees warmer than it actually is. If you’re not freezing for the first ten minutes of your run, you’ve worn too much. Trust that your body will warm up!
Let’s dive in.
What Gear Do I Need for Cold Weather Running?
If it’s in the forties
You’ll need a solid base layer and an insulating layer. My base layer is always my sports bra and leggings. Next, I’ll add my favorite long sleeve running shirt. I went TTS with this one so that it fits nice and snug.
The best socks for keeping my tootsies warm and dry are the quarter socks from Feetures. Made of Merino/Tencel, they come up over the ankle and cover the space between where the leggings end and the shoes begin.
I love these socks so much, I included them on my gift guide for runners!
If it’s in the thirties
Add a jacket to the base and insulating layers. For these runs, I wanted to feel warm, but not feel weighed down by a bulky coat. The Primaloft Jacket from Athleta is both light and warm.
Two side pockets give me ample storage space and thumb holes give me a little extra warmth in my hands. The fit is snug, so going to TTS is safe.
I am VERY picky when it comes to running tights and I can honestly say, these tights will not let you down. I wore these during my half-marathon in March because they hold all my fuel, have a compressive fit and a high waist.
If it’s below freezing
Add a headband/gloves/neck warmer to both of the layers mentioned above. (If it’s particularly gusty, a neck warmer would be oh so cozy.) I usually go the headband and gloves route and find that even when the temps are in the low 30s, I feel comfortable. The cold air feels refreshing, not biting.
Make sure to get running gloves, like these, that are tech friendly. That way, you can use your phone!
This headband is super light and easy to wear. It’s flexibility and low profile allow me to wear my Shokz comfortably.
Stay Safe Out There
Not only is it colder, but it’s darker and, at times, icier. If you’re running in the dark or on slick surfaces, there’s a couple things you can do to stay visible and safe.
- If running on ice or snow, try these traction cleats. They slip over your regular running shoe to give you extra grip. Alternatively, trail shoes are a great option for light ice or snow. Head to your local running store to try on some!
- Shorter windows of sunlight can mean running in the dark for some. If you need to get some early morning or evening miles in, wear a visibility vest and/or a running light.
- If it’s super wet or snowy, look into getting some weather-proof running shoes. Using a membrane in the upper, these road stars keep out any muck and water you might kick up.
Getting out the door to run can feel herculean sometimes. And, I don’t know about you but, if it’s cold, I’m even more likely to struggle getting out there.
Learning how to dress for the weather removed an obstacle I may have otherwise used as an excuse not to run.
Stay warm out there!
