Winter running can be invigorating and rejuvenating, however, body temperature regulation can be tricky when running in cold weather, so piecing together the proper winter running clothes can significantly improve how you feel during a run.
Proper running gear and preparation for low temperatures are the best defense against running in cold weather. Read on for more information about winter running clothes.
How To Layer Cold Weather Running Gear
Thermal running shirts, winter running leggings, and cold weather running jackets are essentials for a comfortable run when temperatures dip. However, every runner is different, so mixing and matching running gear can ensure personalized comfort and optimal body temperature.
Thermal Running Shirt
An excellent thermal running shirt or technical long-sleeve provides a base layer to keep runners warm while wicking away sweat. Materials like merino wool or synthetic fabrics provide insulation without bulk. The thermal running shirt should fit snugly against your body, trapping body heat while allowing a full range of motion and breathability to keep moisture off your skin.
Cold Weather Running Jacket
A good cold weather running jacket is your first defense against freezing temperatures and protects you from unexpected rain or snow. Vents with zippers and a lightweight fabric increase breathability, while reflective patches, strips, or logos, help you stay visible and safe while running. Adjustable hoods help retain heat and usually fit around beanies and balaclavas.
Some examples of cold weather running jackets include:
- Insulated jackets have extra layers of warmth. Look for synthetic materials that are better at wicking moisture.
- Waterproof running jackets for snowy or rainy weather, ideal for keeping you dry. Look for fabrics that are both waterproof and breathable so they keep water out while letting sweat escape. Critically taped seams also help keep water out in important areas.
- Windproof jackets block cold winds, keeping your core and skin warm. They are lightweight and durable and a favorite among active runners.
- Foldable, packable, portable jackets. If you are unsure about the weather and temperature, a lightweight, fold-away running jacket makes it easier to prepare for weather shifts or temperature drops.
Can You Run in a Winter Jacket?
Everyday winter jackets are bulky and designed to trap heat – not great for temperature regulation during cold weather runs. However, some winter jackets are specifically designed for running with lightweight and breathable moisture-wicking fabric to keep you warm and comfortable without the risks of overheating.
Winter Running Leggings
Winter running tights are an underrated essential for protecting your legs in cold weather. Look for cold-weather running pants with a brushed interior for extra warmth and moisture-wicking insulation. Wind-proof panels add breathability to thermal running leggings to protect you from icy gusts while still providing stretch for unrestricted movement.
Winter Running Leggings
Up to 10% of your body heat can be lost through your head. That percentage increases during strenuous physical activities, making a winter running hat essential for warmth and protection. Hats for cold weather running should be moisture-wicking but insulating, fitting snugly but comfortably against your head to prevent excessive heat loss.
If you sweat a lot, use a running headband for winter to wick moisture from your hairline. Pair your hat with ear warmers for running or opt for headbands with built-in ear warmers to prevent cold, achy ears.
Warm Running Gloves
Cold hands can be an achy and uncomfortable distraction while running, making warm running gloves a must-have. Gloves should be moisture-wicking and thermal, retaining body heat but allowing breathability.
Need to use your phone during a run? Some gloves have touchscreen-compatible fingertips, perfect for using a smart watch.
Quality Running Socks
Quality running socks offer cushion and support while keeping feet warm, dry, and comfortable, regardless of cold weather and mileage.
- Compression socks improve circulation with pressure point contact that supports and cushions your feet from toes and soles to ankles. The snug fit reduces muscle fatigue, enhances performance, and keeps feet warm.
- Wool socks are extra warm and moisture-wicking. Merino wool is soft, breathable, and less likely to retain odors. Avoid thick wool socks as these can cause discomfort.
- Synthetic blends are durable and insulated, drying quickly with moisture-wicking fabric.
- Thermal socks are thicker than regular socks, so you may need to adjust your running shoelaces, but the extra warmth and cushion are great for your arches.
Winter Running Shoes
Winter running shoes are durable with extra insulation to cushion and warm feet, while breathable side panels keep feet dry and comfortable in cold weather. Running shoes should have rugged outsoles with solid, rubber grips for non-slip traction and water resistance, especially important in wet winter weather.
New to running in the cold? Regular running shoes are occasionally okay for cold weather runs but invest in a good pair of winter-specific running shoes if you plan on making it a routine. A good pair of running shoes lasts four to six months for someone running up to 20 miles weekly.
Cold Weather Running FAQs
Is It Okay To Run in the Snow?
You can run in the snow – just be cautious and prepared. Your running shoes or sneakers should be water-resistant and offer cold-weather traction. If you’re running on ice, you should consider adding wearable traction devices to your shoes. Dress in layered, lightweight clothing that wicks moisture from your skin but keeps you warm. Be careful of icy patches and stick to fresh snow to avoid slips and falls.
Tips for Winter Running?
- Be attentive to your body. Running in cold weather differs from warm weather, so adjust your pace accordingly. If your lungs ache from breathing cold air, you are going too hard and should slow down.
- Drink plenty of water. Even in cold weather, you can still get dehydrated, so drink water before, during, and after your workout.
- Stay visible and aware of your surroundings. Although you may assume that cold weather equals fewer crowds and traffic, you should remain visible and attentive. Wear bright colors and reflective running gear, especially in low-light conditions.
- Stretch and warm up indoors. Stretching in cold weather can prevent your muscles from loosening, so warm up by stretching indoors before venturing outside.
Why Is It So Hard to Run in the Winter?
Breathing in cold weather feels harder for two main reasons – dryness and inflammation. Your body’s natural reaction to the cold is to constrict airways making it harder to humidify dry air as you breathe. Considering all the safety precautions, the added challenge of winter workouts can give you a better workout and even boost your immune system.
It can be harder to motivate yourself in winter due to the cold and shorter days but this is what makes winter running more rewarding as it provides a refreshing energy boost.
Extreme cold temperatures can be as challenging as extreme heat, so it’s best to run in temperatures you feel comfortable in.
Is Running in Cold Weather Bad for You?
Running in cold weather isn’t bad for you, but taking precautions is essential. Dress warmly and comfortably in layers of running gear and be mindful of weather temperatures and conditions to avoid any risks. Preparation and attentiveness go a long way in ensuring a comfortable, safe run in any kind of weather.
How Cold is Too Cold for Running?
There’s no linear temperature that’s too cold for running since every runner has a different experience level and temperature tolerance. However, temperatures below -20°F (-29°C) can be dangerous. The risk of frostbite and hypothermia increases as it gets colder, especially with wind chill.
The best advice is to trust your instincts. Stay indoors if you step outside and feel too cold or worried about the weather.
Running in cold weather can be as rewarding and enjoyable as in warm weather, but preparation is important. By layering your running gear and taking the necessary steps to be safe and comfortable, you’ll feel more confident about your winter runs.
