Winter Running Guide
Not fond of running on a treadmill? Not interested in a gym membership? No problem. Take your running outdoors this winter!
To do run in the cold safely, I've assembled some essential pieces of winter running gear, so that you can prepare for and ENJOY cold weather running!
In addition, there is a What to Wear Guide, based on temperature.
5 essential pieces of cold weather running gear
1. Long sleeve wicking shirt
I tend to use my long sleeve race shirts all through the winter, but if you don’t have a race shirt, no problem. I would invest in at least one good base layer for wicking.
I shy away from anything cotton or fleece as my base layer, because these materials do not wick sweat.
2. Outer Layer
Layering is your friend. You may start out feeling quite chilly on your run, but as you warm up, the run can quickly become uncomfortable due to overheating!
I like having the option to remove a layer. You can take off an outer layer and tie it around your waist, or loop back to your house or car to drop off an outer layer as you warm up.
A sweatshirt or fleece serves as a very useful outer layer! Vests like this one also make a great outer layer (see above).
Maybe you already have one or two of these in your drawer, so no need to go out and buy anything extra!
3. Running tights
Even if you only invest in one pair, these will keep your legs feeling warm through the cold months.
Several years ago, I bought a pair from Athleta with a Polartec lining (pictured below), and they have not let me down. I usually break these out when the temp goes below 32. I have tried them at 35 degrees, and they were too toasty!!
4. Ear Coverage
We are talking earband, earmuffs, or a hat.
I prefer the earband to the hat most chilly days above 29 degrees, but you have to figure out what you like the best!
This one wicks sweat, keeps you warm, AND has a spot for the ponytail.
5. Gloves or mittens
One of my favorite winter running essentials: wicking gloves!
When things get super cold, I swap out the gloves for these Patagonia glove/mitten hybrids. I love that I can have the fingers free if my fingers get warm, but also that I can cover the fingers back up if it gets windier/colder on my long run.
Both the gloves and the mittens wash really well too.
*Bonus gear
With the days shorter and hours of darkness longer, a headlamp can be helpful in the early morning or evening hours. For those with small heads like me: grab one that is sized for kids! They tend to be in extra fun colors.
Another great idea to make yourself more visible this winter, is to sport a reflective running vest.
Remember The 10-Degree Rule
Check the weather before you head out. Take the temperature listed and add 10 degrees. The resultant temperature is what you should dress for on the run.
Let’s also remember to take the windchill into account. If the temperature is 45 degrees with a windchill making it feel like 29 degrees, add 10 to the 29 degrees and dress for 39 degrees. Make sense?
What to Wear Guide based on temperature
40-49 degrees: Long sleeve wicking shirt, shorts or tights, earband optional, gloves optional
30-39 degrees: Long sleeve wicking shirt, vest optional, tights, earband, gloves
20-29 degrees: Two long sleeve wicking shirts OR long sleeve wicking shirt plus outer layer like fleece or sweatshirt, tights (I break out my polartec ones here), hat, gloves
<20 degrees: all of the above in the 20-29 degree section, plus cover the face as much as possible with a scarf or ski mask
Safety first
Keep in mind that some medical conditions may be made worse by the cold air. I would always advise clearing your winter running plan with your primary care physician and heeding weather advisories if they say to stay indoors. If you have access to a treadmill, using it when temps go below freezing may be the best idea.
Disclosure: Some of the links in this post are affiliate links. As an Amazon Associate, I may earn commissions from qualifying purchases from Amazon.com. (This means, if you purchase something through one of these links, I might make 5 cents!)