Running in the cold, whether you consider it invigorating or torturous, takes guts—and preparation.
“It makes me feel like a badass,” said Minnesota-based Verna Volker, founder of Native Women Running. “I grew up in the southwest and never thought I would ever run in Minnesota winters, but I am hooked.”
Mild temperatures of 55 to 60 degrees Fahrenheit allow for the most efficient transfer of heat out of the body, wilderness-medicine expert Dr. Richard Ingebretsen told us—which explains why that range often feels so terrific to run in. (Research on the relationship between air temperature and marathon performance, however, has found wider optimum spans.) But as temperatures drop, and as heat loss accelerates, the body can’t compensate fast enough. Dressing strategically can mean the difference between embracing outdoor winter exercise and sticking with the treadmill.
We consulted Volker, Ingebretsen, and five other experts for their tips on dressing for comfort, safety, and—possibly—bragging rights. Layering warm, breathable pieces (in general, no more than three) is key to helping the body regulate heat as temperatures dip. But it’s also possible to overdress even in the coldest of conditions. Choose clothing that vents or that you can easily shed mid-run and then close up or put back on when you’re done, the pros told us.
Base layer: Stay dry on the inside
Moisture is one of the easiest ways to lose too much heat, said Ingebretsen. To help pull sweat away from your skin, start with a base layer made of a breathable, quick-drying fabric (we have several good options in our thermal underwear guide). Merino wool, polyester, nylon, and Lycra work well. Cotton does not, since the material absorbs moisture but doesn’t wick it away.
Second layer: Preserve heat
For a second layer, choose a piece that’s soft, cozy, and insulating. “You want something with loft—a layer that traps heat,” explained Dan Fitzgerald, co-founder and president of running-apparel store Heartbreak Hill Running Company in Boston and Chicago.
The appropriate heft of this second layer depends on the temperature outside. Fitzgerald suggests a fleece item or a half-zip. (I like the New Balance Thermal Half Zip (women’s, men’s), which has textured microfleece on the inside and a slightly relaxed fit.)
Don’t overdo it here, though. Your body produces heat as you exercise. If you’re overdressed—particularly in layers that don’t breathe or wick well—you may find yourself damp and chilled by the end of your run. A rule of thumb: If you feel a bit chilly when you step outside and begin to warm up, you’ve most likely layered right. If you’re as warm as toast before you run a single step, you might be overdressed.
Outer layer: Repel the elements
To top things off, you need a protective shell, one that keeps the elements from penetrating your loft layer. This can be anything from a light windbreaker to a fully insulated jacket—again, depending on the conditions. In our guide to lightweight windbreakers, we recommend the Arc’teryx Squamish Hoody (women’s, men’s) for its durability, breathability, and extra-warm windproofing. I typically choose an older-model, water-resistant windbreaker. I also like the Janji Rainrunner Pack Jacket (women’s, men’s)—a lightweight, ventilated layer that excels in the face of rain, sleet, snow, and freezing winds—and the Nathan Traverse Jacket, which has a softer, slightly stretchy feel and is water resistant, with back vents that help excess heat escape. (The same company also makes two of our favorite running belts.)
A vest, which keeps your torso warm and your arms free to cool, is another option.
For the rest of your body: Minimize exposure
Bare skin not only loses heat but is also susceptible to damage from exposure. “In really cold weather you want to make sure you protect all the points that are prone to cold injuries, like ears, nose, cheeks, and fingers,” said Rebecca Stearns, a certified athletic trainer and chief operating officer of the Korey Stringer Institute at the University of Connecticut’s kinesiology department. Verna Volker relies on a neck warmer that covers her face (she likes the Midweight Merino Wool Multifunctional Headwear by Buff). A breathable hat that covers your ears will work for your head.
A simple glove helps keep fingers warm. The merino-wool Smartwool Liner Gloves are sweat-wicking and odor-resistant, have excellent touchscreen sensitivity, and can layer with a mitten in colder temps. For a softer feel (but less touchscreen accuracy), try the wool Arc’teryx Gothic Gloves. We’ve also had good runs with WhitePaws Wind and Water Resistant RunMitts; essentially a thumbless mitten, they keep all digits close (and therefore warm) and feature a slot for a hand warmer if you desire. If you heat up, you can open the top of the mitt to expose your fingers or even push the gloves down to your wrists.
When it comes to your legs, one layer is enough on most cold days, said Dan Fitzgerald. A pair of regular full-length workout leggings will likely offer ample coverage and support.
For your feet: Consider traction
Don Kiely, a long-time resident of interior and northern Alaska and webmaster of Running Club North in Fairbanks, Alaska, has run in temperatures as cold as -49 degrees Fahrenheit and is a fan of waterproof Icebug running shoes, which also have built-in studs for traction. “I wouldn’t survive the winter without them,” he said, noting that their only downside is that they’re a bit stiffer than regular running shoes.
If an all-in-one shoe for ice is a step too far, but slippery terrain is a concern for you, consider a nonslip traction device that you can wear with your regular running shoes. The Kahtoola NANOspikes, our favorite traction device for road running, are lightweight and have 10 tungsten-carbide spikes per cleat that can confidently handle black ice and mixed snow on roadways. The spikes are short and lighter underfoot than the chains or steel spikes used on devices meant for rougher terrain.
If cold feet bother you on the run, consider covering your shoes, said Sarah Ahlers McInerney, executive director of Run Minnesota. She suggests a DIY approach: using duct tape on the tops of your shoes to block wind and water.
For your safety: Be seen
Late sunrises and quickly fading daylight can make for dark runs. Our favorite piece of reflective running gear is the Amphipod Xinglet Vest, a pick for its reflectivity and adjustability (we also like that it doesn’t require washing after use, as a reflective shirt would). It’s easy to move in thanks to its spare design, and it’s visible from all angles. If you’re after even more visibility, consider a head lamp: For runners, we recommend the ultralight Petzl Bindi Headlamp.
Sources
1. Dr. Richard Ingebretsen, associate dean for student affairs at the College of Science at the University of Utah, professor at the University of Utah School of Medicine, and wilderness-medicine expert, phone interview, September 15, 2021
2. Rebecca L. Stearns, certified athletic trainer with a PhD in kinesiology and chief operating officer of the Korey Stringer Institute at the University of Connecticut’s kinesiology department, email interview, October 1, 2020
3. Don Kiely, webmaster of Running Club North in Fairbanks, Alaska, email interview, September 14, 2020
4. Sarah Ahlers McInerney, executive director of Run Minnesota, email interview, September 16, 2020
5. Verna Volker, founder of Native Women Running and a global ambassador for Hoka One One, email interview, October 1, 2020
6. Marisa Hird, apparel buyer at Naperville Running Co. in Naperville, Illinois, email interview, October 15, 2020
7. Dan Fitzgerald, co-founder and president of Heartbreak Hill Running Company in Boston and Chicago, email interview, October 23, 2020
