Buzz
Exercising outdoors has never been more crucial, but the cold may initially make it seem unappealing. Thankfully, running through winter isn’t as challenging as it seems. With the right gear, you can keep your hands and ears warm while jogging through a snowy landscape.
I discovered my love for cold-weather running while preparing for a spring marathon. It wasn’t my first choice: there were weeks when the weather was unrelenting, and staying indoors meant falling behind in my training. Everyone else in my group was braving the cold, so I joined in, and I’ve never looked back.
I had the chance to run on peaceful mornings with snow gently falling. I signed up for a winter race where the finishers were welcomed into a cozy barn for hot chocolate and soup. I even set a personal record in a spring race, pushing myself to the limit without working up a sweat. That’s why it always surprises me when someone says they’re scared of the cold or that they would run in winter if only they knew what to wear.
We have a video guide showcasing some examples of suitable cold-weather running attire. Personally, I’m comfortable running in temperatures as low as 10 degrees Fahrenheit (using the “feels like” or wind chill factor rather than the actual temperature). Some runners even venture into even harsher conditions, equipped with face coverings or goggles to protect themselves from the elements.
You might need to invest in new gear or repurpose items from other parts of your wardrobe. Yes, the first few minutes of your run might be cold. However, when you're dressed in the right shoes and gear and plan your route with a few extra considerations, running in winter isn’t just possible—it can actually be quite enjoyable.
Protect your feet
It's essential to keep your feet warm and, if possible, dry during your run.
Socks
While warm socks are a given, there are additional factors to think about when selecting socks for running in cold weather.
The socks need to fit comfortably in your shoes. If you’ve been using lightweight cotton or synthetic socks during the summer, thicker socks might not fit properly. The Smartwool PhD Run socks we recommend come in a thinner style that fits easily, but it’s worth considering sock thickness if you’re planning to buy new shoes specifically for winter runs.
Wool socks are perfect for keeping your feet warm, even if they get wet. Although winter might not seem like a particularly wet season, any snow that comes into contact with your body heat will melt into water. If you don't have wool socks, synthetic moisture-wicking fabrics are a great alternative. Avoid cotton.
Shoes
With the right warm socks, you can make do with the same shoes you wore in the summer. Your feet will stay dry in dry weather, as long as you avoid puddles. However, if you encounter snow and slush, your feet will likely remain warm but wet for the duration of your run. This may be acceptable for short runs, but for more serious winter running, upgrading your shoes may be necessary.
Shoes with water-resistant uppers are great for keeping water at bay. Some running shoes come with this feature, including my personal favorite, the Nike Free. This level of resistance will stop stray snowflakes from soaking your socks, but it won’t hold up if you’re walking through slushy puddles. In that case, you’ll need something more waterproof, like Gore-Tex shoes, many of which are designed specifically for trail running.
There are also shoes made specifically for running in the snow. Runner’s World has compiled a list of their top picks for this season here. Some models even come with a built-in gaiter that keeps snow from getting into your shoes and wetting your ankles.
If you’re planning to run on ice or packed snow, especially on trails, spikes can provide extra traction. Yaktrax offers a rubber harness that fits over your shoes, equipped with steel coils and small spikes, for around $40. Microspikes offer an upgrade, costing about $70 for what resemble miniature versions of the chains you’d put on car tires. For the truly dedicated, or if you’re seeking specialized snow shoes, you can attach individual spikes, like these traction spikes from IceSpike, or even DIY them with sheet metal screws. (There’s a tutorial here.)
The rubber versions, like Yaktrax, can wear down quickly on pavement, so it’s better to reserve them for trail runs or unplowed paths. Be mindful of the fit too. I once tried a pair similar to Yaktrax, but they were a bit too large. During my run, the rubber stretched enough that it caused the spikes to shift out of place.
Spikes and specialized shoes can help you venture further in harsher conditions, but they’re not necessary for a simple chilly day run. Regular shoes work perfectly fine if the weather is cold but dry, or if you don’t mind a little moisture.
Wear warm layers
The secret to dressing for cold weather running boils down to one thing: layers.
When running in winter, you’re essentially dressing for two different temperatures. First, there’s the actual temperature, which you’ll feel when you first head out the door. After about 10 minutes of running, your body will warm up, and you might find you need to remove a layer or two. It’s ideal to plan your route so you can drop off a hat or jacket after the first mile. Some runners opt to skip warmup layers, but they will be very cold at the start of their run.
Layering allows you to create multiple outfits from just a few pieces. A quality running jacket might cost a bit, but since it can be paired with various layers, you won’t need to buy a whole new wardrobe.
You’ll be producing a lot of body heat, so you don’t need to go overboard with the warmth of your clothing. A heavy coat, for example, isn’t necessary. A general rule is to dress as if the temperature were about 20 degrees warmer. For a 30-degree day, your running gear should be similar to what you’d wear on a 50-degree day when you’re not exercising. Everyone has their own idea of how many layers correspond to different temperatures, but here are some tips to help you get started:
Tops are a key element in any wardrobe. When the weather is mild, like in the 50s, a long-sleeve T-shirt should be enough to keep you comfortable. Layer it over a regular tee or tank, and if the temperature rises, simply take it off and tie it around your waist for convenience.
On colder days, you’ll need something heavier, such as a light jacket or sweatshirt. Winter running brings a special benefit: pockets! No more shoving your key in your bra or finding the tiny pocket in your running pants. Now, you can easily store your keys in your jacket pocket—and even your phone, depending on its size.
As temperatures drop below the 20s, it's time for serious layering: a base layer, a warm long-sleeve, and a jacket. For a high-quality warm layer, consider wool options, like those from LL Bean (don’t worry, they won’t itch). If wool isn’t your choice, synthetic alternatives, such as those from Cudl Duds, work just as well.
Before rushing to buy new clothes, take a look at what you already own. A fleece or thin sweater could be just the thing to keep you warm. While many runners avoid cotton (because it gets cold when wet), I personally wear it as an undershirt and find it works fine for me.
Experiment with your existing wardrobe before purchasing new gear. For example, a fleece or repurposed thin sweater might do the trick. While cotton isn’t typically favored for running, I wear it as my base layer and don’t mind the discomfort from moisture.
The jacket is the most essential layer. While a sweatshirt can work in a pinch, for truly challenging weather, you’ll need a windproof and waterproof jacket (or at least water-resistant). Running jackets are lightweight, often come in bright colors with reflective details for visibility at night, and usually feature zippered pockets. You wouldn’t want your keys to slip out, after all!
Bottoms
Once it’s too cold for shorts, you’ll want to start layering your bottoms as well.
Women have an advantage here, as most of us already own leggings. (Cotton is okay if it’s dry, but if snow is in the forecast, opt for synthetics.) You can technically run in looser pants, but they’ll let cold air in. This is why running “tights” like these are the go-to choice for both men and women during winter months.
Running tights come in various thicknesses; choose fleece-lined ones for colder weather or layer two pairs for extra warmth. And if you’re worried about a cold butt—or just prefer to be more modest—feel free to throw a pair of shorts on top.
Men can also invest in windproof briefs: underwear designed with a panel at the front to block wind. 'If you've ever run, even briefly, with your hand down the front of your pants to protect against frostbite, you definitely need these,' says one Amazon reviewer.
Accessories
You’ll want to keep your ears warm, but before reaching for a hat, consider an earwarmer or headband. This option shields your ears while still allowing heat to escape from the top of your head. And if snow or other precipitation starts falling, a baseball cap can keep it out of your eyes.
Fleece or knit hats are perfect for really cold days. However, the decision of whether to wear an earwarmer or a hat is subjective. It’s based on personal comfort and how much heat you're generating. If you’re wearing a hat but finding yourself sweating through your base layers, it’s a sign that the hat might be too much.
Gloves are a must-have. I usually keep a pair of simple knit gloves in my jacket pockets, but on windy or very chilly days, I opt for something more substantial. Layering gloves works well for extra warmth; gloves under mittens are a great combo. Alternatively, windproof, insulated gloves offer even more warmth than multiple layers of thin knit gloves.
On windy or frigid days, your face can get painfully cold, which is where your collection of pandemic face masks can really help out. Any mask will provide some face protection, even if you're outdoors alone and not concerned about infection. In that case, comfort is key: opt for a balaclava or a fleece-lined bandana. A neck gaiter stays in place better than a scarf if your neck needs warmth. At this point, only your eyes are left exposed, and sunglasses can take care of that.
Stay safe
Winter can be dark, slippery, and, of course, cold. Here are some suggestions to navigate some of the risks you might encounter.
It gets darker earlier in the winter, so you’ll have to adjust your evening or early-morning running routine. You could switch to running during your lunch break or get used to running in the dark. In either case, reflective clothing and a flashlight are a must. Plan your routes where you feel safe even when visibility is low, whether that’s picking safer city neighborhoods or avoiding riskier trails or areas prone to wildlife encounters like raccoons.
Slipping on ice is no fun. Some ice patches are easy to spot, but others aren’t. And remember, if you're running on paved, cleared paths, you won’t have the help of ice spikes. So be vigilant and don't hesitate to slow down and adopt a penguin walk when crossing unsure spots. Running the same route multiple times can help you spot ice on the first lap, making you feel more confident in subsequent runs.
The track likely won’t be plowed. If you use a track for speed training, you’ll need to adjust. One simple option is to time your intervals instead of sticking to distances: if you usually complete 400-meter laps in two minutes, just run for two minutes at a time, either on the road or treadmill. (Of course, if you show up with a shovel, no one will stop you from clearing the track yourself, and it might turn into a great workout.)
Busy roads could become unsafe to run on. If you typically run along the shoulder, be aware that snowplows will pile snow along the sides, which will then freeze into ice mounds that block your running path. If this forces you to run in traffic, you'll need to adjust your route.
Water fountains might be turned off. For those of us who run in parks, outdoor water fountains could be shut down for the season. Make sure to carry your own water bottle or plan for an alternative water source. Public restrooms and seasonal businesses might also be closed, and portable toilets could disappear as the weather cools.
You may not be able to drive. If you drive to your running destination, snowy conditions could make the journey unsafe, even if you're well-prepared for the run itself. Consider scouting local routes within walking distance from your home as a backup plan.
Know when to take it inside
While you can take steps to reduce the risks of winter running, you can't eliminate them entirely: even the most seasoned runners sometimes have to take refuge on a treadmill. Being flexible with your training schedule can help you stay safe without feeling bad about missing a workout.
Prolonged exposure to cold and wet conditions can lead to hypothermia or frostbite, so it's crucial to stay aware of the weather you're running in. This means checking the forecast and having a backup plan in case the conditions worsen. For instance, running multiple smaller loops rather than one long route lets you quickly end your run if necessary. Alternatively, plan long runs in areas with plenty of buildings where you can take shelter, or have a bus or Uber service on standby.
When it's just too harsh to run outside, find an indoor track if there's one nearby. Some gyms or YMCAs have small tracks—one near me has 13 laps per mile. Otherwise, the treadmill is always a reliable option. Intervals can keep the run engaging, or you can challenge yourself with quarter-mile checkpoints during longer runs.
Ultimately, your safety should come first, even if it means skipping a workout. If the weather is too extreme for running or too treacherous for driving to the gym, stay home. But on those perfect winter days, when the snow is gently falling and the wind is calm, layer up and enjoy the outdoors.
