Jun14
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I’m one of those people who loves running in the cold. It’s sometimes hard to get out the door but once I’m out there, I love it. And I much prefer winter running over running in the heat. I don’t have to deal with snow very often in North Carolina, but it does it very cold at times. When I lived in Utah, I had to be more careful about running in the snow, but at least I didn’t have to contend with the humid cold like we get in the South. But cold is cold is cold! And it’s important to dress appropriately for it so you enjoy your runs more (and stay safe!)
I actually really love the cold weather. The air is so refreshing, and I think it helps de-puff my eyes when I don’t sleep well. Even though I’m not running often right now (I’m having some health issues), I wanted to re-share this blog post since I know it can be helpful to hear what other runners wear when temperatures start to drop.
I used to overdress almost every run, but after a few years of trial and error, I figured out a pretty good routine for cold-weather runs.
It’s not just people in my life who ask me about winter running–one of the most googled questions for runners is what to wear for running in the cold! Dressing the right way will make or break your run, and when you’re mixing freezing temps with sweat, you have to be careful. I’ve been running for over 20 years, and I’ve raced in some pretty tricky conditions (like the 2018 Boston Marathon).
Today I’m sharing what exactly I wear for running in the cold.
What to wear running in the cold
Below are the general guidelines I use when getting dressed for cold-weather runs. Some factors will change what I decide to wear on cold days, including rain, wind chill, “feels like” temperatures, the type of run I’m doing, and just how I’m feeling (some days I like to be warmer than others!). The right gear makes ALL the difference! I linked my favorite brands for cold weather running clothes below in each section to make shopping easier.
Types of layers:
Base layers are typically thinner and fit close to the body to help keep in warmth. For cold runs, I wear a long sleeve like this Rest Less Pullover Top from Lululemon. When it starts to warm up, I’ll wear a short sleeve shirt or tank with a layer on top (usually the same top as above, the Rest Less Pullover), and then I’ll have the option to shed a layer.
A mid-weight layer is usually a thicker, looser material that can be layered more easily and often has weather-proofing materials (e.g., water resistance). A 1/4 zip is a good mid-layer. My favorite 1/4 zip is the Momentum Zip up from Athleta.
A running jacket or vest doesn’t necessarily have to be heavy to be warm (this lightweight Patagonia option is amazing), and a zipper (or even a half-zip) is nice since it’s easier to get on over two layers and unzip if you get a little too warm. My very favorite cold weather layer is the Down For It All vest from Lululemon, and if it’s really cold, I love the Lululemon Cross Chill Jacket.
When I’m on the fence, I always take running gloves (pro tip: get a bright-colored pair like the Fast and Free Fleece Running Gloves from Lululemon so you don’t lose them) and an ear band since they’re easy to take off and carry if I get too hot. I need a new one and I’m considering the Fast and Free Fleece Running Ear Warmer from Lululemon.
When you’re buying running clothes, it’s especially important to make sure the materials are moisture-wicking.
Do not wear cotton! Athletic apparel made with technical fabrics is worth the additional cost over an old t-shirt because it is made to wick away sweat from your body which helps you stay warm. And if your clothes aren’t breathable, your body heat will rise, and the heat will have nowhere to go. The worst thing you can do is run in the cold in very damp clothes! Think about it – would you want to go outside in a wet shirt when it’s 20 degrees? No way! So make sure you buy gear that’s sweat-wicking. Brands make this really clear since it’s such a selling point for runners. You can find all of my favorite sports bras for runners here on the blog, since your sports bra wicks sweat that keeps you warm and dry.
Okay, here’s what I wear for each temperature. Keep in mind that humidity and the wind will change what a temperature actually feels like, and a lot of this is a matter of personal preference. It may take some trial and error. If you’re always hot on a run, a good rule of thumb is to remove a layer before you go out. If you’re usually cold, add a layer and definitely take gloves and an earband! Just keep your body temperature at the forefront of your mind when you get dressed.
What to wear running in 40 degrees
- Capris – My favorite pair is the Fast and Free High-Rise Crop from Lululemon.
- Long-sleeved running shirt – You could get away with short sleeves here, but those first few miles will feel COLD. I love the Swiftly Long Sleeve tee.
- Vest – My #1 favorite (and I’m passionate about this) is the Down For It All vest from Lululemon. I have a full blog post review on the vest too.
- Ear band – I’m planning to order this ear warmer from Lululemon.
- Gloves – You can get these from anywhere, but a nice pair like these fleece lined gloves from Lululemon are great for still being able to use your phone! And super warm.
- Sunglasses if it’s sunny (and sunscreen since sun protection is not limited to the summer!) – The best running sunglasses ever are by Goodr.
If you want inspiration for what to wear in 40 degrees (when not running), read this post.
What to wear running in 30 degrees
- Tights – I wear the Fast and Free High-Rise Tight 25″ for running (the length is great on me, and I’m 5’1″ for reference).
- Long-sleeved base layer – I go for the Swiftly Tech Long-Sleeve Shirt 2.0 more often than not.
- Heavier mid-weight layer or a warmer vest – The Momentum Zip Up is my favorite mid-weight layer or I’ll wear the Down For It All vest.
- Beanie – This Athleta Softshell Beanie has a ponytail holder hole!
- Gloves – This pair of fleece lined gloves are my favorite.
Items to wear running in 20 degrees
- Tights – (sometimes I’ll layer Fast and Free Lululemon leggings over capris, or I’ll wear a pair of fleece-lined tights). If I’m wearing fleece lined tights, they’re still the Lululemon Fast and Free (fleece version!)
- Long-sleeved base layer – I prefer the Swiftly Long Sleeve Top.
- Heavier midweight layer or vest – Usually the Momentum Zip Up or the Down For It All vest.
- Running Jacket – Either the Patagonia Houdini Jacket for a lightweight option, or I wear the Cross Chill Jacket for a warmer option.
- Beanie – If you’re a girl with long hair, you’ll love this This Athleta Softshell Beanie because it has a ponytail holder hole!
- Gloves
- Neck gaiter, if my midweight layer isn’t a turtleneck – This perforated neck warmer helps reduce wetness from your breath. Gross!
Shop my Lululemon Cross Chill Jacket here
What to wear running in 10 degrees
- Fleece lined tights – Lululemon’s Fast and Free style also comes in a fleece-lined version, which is my #1 choice for a fleece lined legging.
- Long-sleeved base layer – I wear the Swiftly Long Sleeve since it’s thin enough to add more layers on top.
- Heavier midweight layer – Always my beloved Down For It All vest.
- Jacket – I need the Cross Chill Lululemon Jacket in these temps.
- Beanie
- Gloves AND mittens, or very heavy gloves – These mittens from Amazon are a great hybrid option.
- Neck warmer
A few tips for running in cold weather
Keep your core warm
Some people prefer to be colder on their legs vs. their upper body. I’d much rather have cold legs than a cold torso or arms, so I factor that in with my winter running outfit. Figure out what works best for you and adjust accordingly. However, a good rule of thumb is to make sure your core is dressed a bit warmer than your legs since that will help keep the rest of you warm.
Wear a vest
This Lululemon running vest is super helpful at keeping your core warm without making you feel restricted in a jacket or causing you to overheat. If you don’t have a vest, try layering a tank top under your base layer. It helps to have that extra layer on your core! I love it so much I got a similar one in another color.
Prioritize extremities
Protect your head, ears, fingers and toes!!
A lot of heat is lost through your head, so when in doubt, wear a beanie. You can always remove it. If it’s not too cold, you could wear an ear band instead to keep just your ears warm.
I rarely get cold toes. I do wear slightly thicker socks in the winter, but I don’t buy anything special. But I know some people do get VERY cold toes so they buy extra thick socks for the winter or layer two pairs. I recommend merino wool socks if your toes are always cold. BTW, make sure you’re wearing true running socks since they help prevent blisters!
However, my fingers do get VERY cold, so cold that it makes me nervous at times! So I always take extra caution make sure they’re warm enough. Sometimes I even wear thick Gore Tex ski gloves over my thin running gloves or put hand warmers in my mittens.
Deal with ice – safely
Some people will use traction cleats, spikes or ice grips on the bottom of their shoes. YakTrax is a popular brand. I’ve personally never tried them, but I know many people love them. They just attach to the bottom of your running shoe so if you have a lot of icy days (or snow that gets compacted and becomes icy), you may want to consider this. We don’t deal with too many icy days in North Carolina, thankfully!
If you’re driving to a run on a treadmill because it’s too icy to run outside, again, please prioritize safety over getting in the miles!
A quick note about specific conditions (wind, rain, darkness):
- If it’s raining, I wear a brimmed hat and a rain jacket. And if it’s an extra cold rain, sometimes I wear a fleece earband over the hat, which is extra sexy. I actually love running in the rain!
- If it’s windy, sometimes I’ll layer that rain jacket on top of whatever else I’m wearing; it adds a little warmth and it really helps cut the wind. Sometimes I’ll go for a windbreaker jacket or something wind resistant.
- If it’s dark or dusk, I always wear my light-up reflective vest. I’ve tried many over the 20+ years I’ve been running and this Tracer 360 vest provides the most visibility and is the most comfortable.
Below are some great options for the different layers you’ll need for cold-weather running. I linked my favorite running gear underneath the scrolling images, where available. The great thing about nice gear is that it lasts forever. The bad thing is that I can’t always find the exact one online for you (like that turtleneck I’m wearing in the above picture, which is from Lululemon a few years ago).
Leggings + Capris
My personal favorite winter running leggings are the Lululemon Fast & Free leggings but if it’s colder than 15 degrees, I usually need something warmer! Which leads me to fleece-lined running leggings …
Fleece Lined Running Tights / Thermal Options
I’ve also been known to layer looser running pants over leggings!
Long Sleeve Shirts (Base Layers)
Vests & Jackets
Accessories (gloves, mittens, earbands, beanie, reflective gear)
What’s your approach to dressing for cold weather runs?
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22 responses to “What to wear running in the cold – outfits & gear for every temperature”
If you are comfortable when you get outside, you are overdressed. Plan for it to feel 15-20 degrees warmer when you start moving. Have dry, warm clothes for after.
Did you copy and paste that from a text string with me? 😉 Ahem.
Did you eye roll, laugh, or both when you saw my comment? 😉 I liked this post and really think you got it right when you said that it matters what type of workout you are doing – feel free to bundle up on a recovery or easy long run but be prepared with layers to play strip running on tempo or speed work (assuming you have a place to leave said layers).
I laughed. And then I cried because I miss you telling me that I’m overdressed in person.
I’m the queen of being overdressed, lol. yo’d think after all these years I’d finally learn….
I wear fleece lined mittens that have a wind resistance outer. I got them a few years ago, their Saucony. If it’s below 20, I’ll stick hand warmers in them. I’ve been running in neg temps (as cold at -15) and my fingers have been fine. I have Raynauds so I’m extra careful with my hands.
oooh, I need those mittens! I have Reynauds too and it’s so frustrating in the winter. Great idea with the hand warmers. Do you put them directly in your hands or do you have some sort of barrier between your skin, e.g. a pair of gloves, then warmer, then another pair?
I put them directly in my hands! I just checked Saucony’s website and it doesn’t look like they make them anymore but you should be able to find fleece lined mittens. Mittens keep your fingers warmer than gloves. I also have the Saucony Ulti Mitt and it doesn’t keep my hands as warm as the straight up mittens.
I have Reynauds as well, and hand warmers have been a life saver. My Reynauds affects my toes as well (although not nearly as badly), so in single-digit temps, I use foot warmers from Costco that adhere right to the bottom of your socks.
Which gloves and mittens do you actually use? This Florida girl is still trying to find the perfect pair for running outside in Greensboro!
I have 5 pairs! My most recent is from Lidl, which is a glove/mitten combo. I also have older pairs of nike gloves, brooks gloves, goretex gloves, and cheap dollar store gloves. (Those were all bought years ago.)
Runnin gin the cold is my FAVORITE! I swear, I’m much faster in the cold!
I totally agree!! Once I warm up, I’m so much faster than on hot runs. Heat and humidity has such an impact on speed! (Scientifically proven! 🙂 )
What turtleneck do you have on in the first top picture? Must have!!
It’s old from Lululemon!
Get the lululemon Down for it All jacket to reduce the amount of layers at 10 and 20 degrees. ? And instead of Yaktraxs I recommend studding your shoes. ?
Thanks Michelle! I’ve had that jacket in my cart for years – I need to just buy it!!!
I have a fleece ear band. I’m wondering if that fabric will get too wet when I get sweaty. Do you have a certain fabric that you recommend for accessories?
I actually really like wearing fleece for an earband since it wicks quite well. It gets wet but doesn’t retain water like cotton. SmartWool is great too. There are lots of different wicking materials for accessories so I would just look for anything that is labeled wicking. Just avoid cotton!
THANK YOU for giving true cold weather gear links! As a Chicagoan, I cringe when warm-climate people rate their “cold a”s 30-40 degrees 🙂
ha! I think 30-40 is usually perfect running weather! Cold to me is under 20! I don’t know how people do subzero. It BAFFLES me how people run in the Chicago cold + wind. You’re amazing!
My fingers are my biggest problem. I’ve tried uber expensive work gloves, ski gloves (becuase typical running gloves do not cut it) and even gloves with hand-warmers , BUT it never occured to me to layer mittens over my gloves. As soon as it’s safe outside (icy/snowy conditions keep me off the roads! right now), I’m going to try this tip. Thank you!