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 summer running. 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. That and good eye cream. Even though I’m not running often right now (I’m weeks away from having our second baby!), 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 over-dress almost every single run, but after a few years of trial and error, I got a pretty good routine down 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 (ahem, the 2018 Boston Marathon).
Today I’m sharing what exactly I wear for running in the cold Let’s jump in.
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!
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 material, usually looser so it can layer more easily and oftentimes has weather proofing materials (e.g. water resistant). You can think of a 1/4 zip as 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 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 Cross Chill Jacket (also from Lululemon).
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 loose 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. It’s AWFUL when your fingers or ears are too cold and I don’t have anything to cover them up.
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 worse thing you can do is run in the cold in very damp clothes! Think about it – would you want to go outside when it’s 20 degrees in a wet shirt just to feel colder? 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 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 ear band! Just keep your body temperature at the forefront of your mind when you get dressed.
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. 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.
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.
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.
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!
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. So 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 last year!)
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 …
I’ve also been known to layer looser running pants over leggings!
What’s your approach to dressing for cold weather runs?
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