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What to Wear Running in the Cold

Deciding what to wear running in the cold is often easier said than done. No matter how bundled you may be, those first few moments after stepping outside are bound to make any runner second-guess their clothing.

Learning how to dress for winter running will not only keep you warmer, but it will make running in cold weather much more enjoyable and sustainable.

What do you wear running in the cold?

Wondering what to wear running in cold weather? The simple answer is this: layers. However, deciding the amount and type of layers isn’t nearly as straightforward.

The “cold” can mean a variety of different things to different runners. In mild climates, running in 50 degree weather might feel chilly, while northern runners regularly experience below zero temperatures.

Some runners choose to stay indoors throughout the winter to avoid the treacherous sidewalk conditions and frigid temperatures. However, for many runners who live in areas with a long winter, logging endless treadmill miles sounds exponentially worse than battling the weather.

Luckily, just like with many other aspects of running, practice makes perfect. The more practice you get dressing for running in the cold, the better and more efficient you will become.

What clothing should I have for running in the cold?

Selecting winter running gear requires a bit more planning than dressing for a summer run. However, over time, most runners become very proficient at understanding how to dress for winter running. The key to success in cold weather is dressing in layers — more layers at the start that can easily be removed as you warm up.

Layering for cold weather running requires a bit of strategy, some quality gear, and a little extra patience as you prepare. Here are some items that every runner should wear running in the cold:

  • Winter running shoes
  • Waterproof socks
  • Insulated or fleece lined running tights
  • Long sleeve base layers
  • Long sleeve top layers
  • Vest
  • Waterproof women’s jacket
  • Face mask, buff or balaclava
  • Hat/headband and mittens

Whether you’re facing mild temperatures or endless snowstorms and negative windchills, this winter running season will no doubt bring a few challenges and curveballs.

Learn what to wear running in the cold at every temperature to stay warm and comfortable this season. Here’s what you need to know about layering for a run in the cold, how to avoid harsh winds, and how to stay safe on slippery sidewalks.

Deciding what winter running gear to wear in cold weather can be tricky. Here is what to wear and how to layer effectively for cold weather running at every temperature! Check out these tips for the best clothes to keep you warm and motivated this winter. #winterrunning #runninggear #coldweatherrunning #winteroutfit

What to Wear Running in the Cold

As a general guideline, runners should dress as if the temperature is about 10-20 degrees warmer outside. For example, if the temperature is 40 degrees, you’ll generally want to dress as if it were between 50 and 60 degrees, depending on the type of workout you’ll be completing.

For harder workouts and tempo runs, dress as if it is 15 – 20 degrees warmer. For short, easy runs, dressing about 10 degrees warmer than the actual air temperature should suffice.

However, due to the windchills and snow, dressing for cold weather running can be quite extensive. When deciding what to wear, it’s important to look at the “real feel” temperature – not the actual air temperature.

How to Dress for Winter Running: Temperature Guide

While the rule of adding 10 to 20 degrees to the real temperature can be helpful, it still leaves runners questioning how many layers they truly need to wear for winter runs.

0 degree temperatures and 30 degree temperatures can feel quite similar if there is wind or snow involved, or vastly different on a calm day.

Here is a helpful guide to make deciding what to wear running in the cold a bit less confusing.

What to Wear Running in 40 Degree Weather

  • Long sleeve shirt
  • Shorts or capris
  • Light gloves if needed

What to Wear Running in 30 Degree Weather

  • Long sleeve shirt
  • Full length tights
  • Optional vest
  • Mittens & headband

What to Wear Running in 20 Degree Weather

  • Two long sleeve top layers
  • Full length tights
  • Optional vest
  • Mittens & headband or hat

What to Wear Running in 10 Degree Weather

  • Two longs sleeve top layers
  • Jacket or windbreaker
  • Optional vest
  • Full length, insulated tights
  • Mittens & hat
  • Balaclava or buff

What to Wear Running in 0 Degree Weather

  • Two top layers
  • Vest
  • Jacket
  • Insulated tights
  • Mittens & hat
  • Balaclava, buff or face mask
  • Optional hand warmers

Dressing to Run in Below 0 Temperatures (F)

It’s probably safest to stay inside. While winter running certainly feels cold no matter what the actual air temperature may be, a real feel of less than -5 degrees Fahrenheit could potentially be dangerous for runners.

At this point, it’s always better to be safe than sorry. With any luck, that temperature will rise to a balmy 20 degrees in a few days and you’ll be back outside in what feels like a heat wave!

What to Wear Running in the Cold: Winter Running Clothes

In addition to dressing in appropriate layers for winter runs, it might also be helpful to have a few extra pieces of winter gear on hand to keep yourself safe and comfortable in cold weather.

Winter Running Shoes

Most traditional running shoes are designed for ventilation, to prevent moisture build up on the feet. However, in cold weather, this can make for an unnecessary (and quite chilly) draft. Investing in a pair of running shoes designed specifically for cold weather is incredibly advantageous. Try these men’s running shoes designed for cold, wet conditions.

adidas Ultraboost Light C.Rdy

Many running shoes are also available in Gortex material, which is a thicker, waterproof material. Not only does this Gortex material help keep your feet dry when running through snow or puddles, but it keeps them warmer on the run as well.

Gortex helps keep the cold air from reaching your feet, since it does not provide the usual air flow that is found in most running shoes. This type of material can really come in handy during freezing, snowy runs. These shoes are perfect for any runner who is consistently dressing to run in the cold.


When the sidewalks are especially snow covered or icy, Yaktrax can be really beneficial with helping to maintain traction. Yaktrax are easy to slip on the bottom of your shoe and contain extra material to grip slippery surfaces.

Lightweight Mittens

If you’re anything like me and suffer from poor circulation and ridiculously cold hands, finding a pair of mittens to wear for especially cold runs can be a game changer. While running gloves are certainly better than nothing, there is a big difference between gloves and mittens.

Test out a few pairs of lightweight running mittens to see if your fingers help keep each other warm on the run. They are easy to maneuver and convenient for adding hand warmers.


Learning how to dress for cold weather running is key – but no matter how well you layer up, nothing will keep your hands warmer than handwarmers. These relatively cheap, easy to use warmers are perfect to throw in your mittens for the coldest runs.

Face Mask or Balaclava

Winter running often involves some harsh winds and icy blasts. When the temperature gets cold enough, runners need to protect their skin from the wind. A face mask, buff or balaclava is a great way to protect your face and neck from those freezing winds during the winter.

>> Check out the Best Cold Weather Running Masks of 2023

Dressing for winter runs certainly requires more patience and commitment than any other season, but being able to stay outdoors year round is well worth the extra effort. Once you learn what to wear to run in the cold, you’ll find that even the chilliest days aren’t that bad.

Despite the wind chills, frigid temperatures and snow-covered sidewalks, winter running season is well worth sticking it out. The beautiful scenery and sense of tranquility is unlike any other time of year.

Not to mention, the bragging rights you gain for running in the cold weather.

Enjoy this time of year, because before we know it, it’ll be over.

More tips for cold weather running:

Winter Running | Vermont Folk Troth

Thursday 13th of January 2022

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