Are you a hardcore athlete set on maintaining your running routine during the colder months? A casual jogger who’s not so sure what to wear when the ground is icy? Don’t resign yourself to the monotony of the treadmill—if you pick the right cold-weather running gear, you can log mile after mile outdoors, no matter how chilly the temperature.
A woman wearing running gear.
Product Shown:Zella Top
Top Tips for Running in the Winter
Pile On the Layers
Your body heat will warm up the air pockets trapped between multiple layers of clothing, insulating you better than a single thick layer would alone. Plus, layers let you customize. Feeling cold? Pull a hat out of your pocket. Getting warm? Unzip your vest. The intensity of your workout, your own baseline body temp and how much you tend to sweat will all impact your layering sweet spot. Experiment to find out what works for you.
Dress for Slightly Warmer Weather
You’re going to heat up once you start moving, and if you wear too many layers, you’ll get hot and sweaty—which could make you colder. When sweat freezes, the risk of hypothermia is real.
Wear Reflective Clothing
Winter evenings get dark early. To make sure drivers can see you, always wear gear with LED lights or reflective details that show up in headlights. A brightly colored jacket that’s not reflective isn’t any help in the dark.
A close-up view of an athletic glove. A woman wearing running gear. A balaclava.
Products Shown:Sweaty Betty GlovesNike VestCarhartt Work In Progress Balaclava
Running Layers for Your Upper Body
Shirts
Look for a midweight or heavyweight base-layer shirt with long sleeves. You want something that’ll wick moisture away from your skin and dry quickly, drawing body heat away from your core while protecting you from cold and moisture. Considerations for material:
Avoid cotton, which loses insulating properties when wet.
Merino wool tops are warm and odor resistant.
Heavyweight synthetics to look for: Polartec, polyester fleece, microfleece and Capilene.
Midweight synthetics to look for: Thinsulate, Thermax, COOLMAX and polypropylene.
Jackets
Look for styles designed for cold weather—they tend to be thicker, with added core insulation.
Consider a wind- and water-resistant shell to protect you from the elements.
Keep in mind that waterproof jackets tend to trap sweat, so you’ll probably still end up a little damp—but you’ll be a lot more comfortable in the pouring rain.
Accessories
The right accessories can help prevent frostbite, windburn and chapped skin. Make sure your accessories are waterproof and moisture wicking—these are the qualities that set running gloves and hats apart. Warm hats are particularly important because we lose 10% of our body heat through our heads. Considerations for hats:
Stick with a lightweight hat if temps are above freezing.
Try a fleece headband, fleece beanie or wool hat if temps are below freezing.
Wear a full ski mask if the wind chill is below 10°F.
Still cold? Think about adding a neck gaiter—a soft, warm fabric tube that can be pulled up over your mouth and nose. Or you can even opt for a balaclava to pull all the way over your head.
Running leggings, socks and sneakers.
Products Shown:Nike LeggingsOn SocksHOKA Sneakers
Keeping Your Lower Body Warm
Running Pants & Leggings
Legs generate lots of heat, so you might find you need fewer layers for your lower body than for your upper. Still, pay attention to what works best for you. One good pair of running pants, like Zella leggings, will probably be warm enough, but be sure to consider how cold temps get in your area when deciding on thickness and material.
Three-quarter-length tights might provide enough coverage. Pairing them with tall socks offers plenty of versatility.
Need more coverage? Opt for thick thermal running pants or tights with fleece lining.
If it’s below 10°F, double up on tights or throw windproof track pants on over your tights.
Running Shoes
Consider swapping out your usual sneaks for a pair specifically made for winter running—they’ll be warmer and waterproof and will offer improved traction to keep you stable on snow and ice. Here are a few tips for how to choose running shoes for winter jogs:
If you stick with your standard sneakers, consider adding traction devices. These are typically made with coiled wire or steel spikes and will help keep you from slipping.
Opt for shoes with as little mesh as possible to prevent water from getting in.
Look for styles that are compatible with shoe gaiters.
Go up a half size if you expect to be wearing your sneakers with thick socks.
Athletic Socks
Choose socks made from merino wool or tech fabric. Avoid cotton, which gets cold and soggy and increases the risk of blisters. A few additional tips:
Make sure they’re moisture wicking.
Remember: the thicker, the warmer. Start thin if it’s above freezing, but don’t be afraid to reach for a heavy-duty pair on frigid days.
Ensure your socks cover the gap between your tights and shoes.
Think about adding running gaiters for an extra layer of ankle protection.
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