14 Jan What to Wear When Running in Cold Weather

Figuring out exactly what to wear when running in different temperatures can be a challenge!

Whether it’s a chilly morning or a warm and sunny afternoon, it’s important to dress appropriately for the weather. If you live in a location where you experience a wide variety of weather conditions throughout the year, or if you find yourself running in new places when traveling, wearing the right gear for the weather can mean the difference between a great run and a downright terrible (or even dangerous!) one.

When you dress for success though, you’ll be prepared for your run no matter the weather.

To help, here’s my guide to help you layer up the right way when running in different temperatures!

note: the following suggestions are to be used as a guide only- be sure to listen to your body and pay attention to any local weather advisories (such as windchill or extreme cold warnings)

When it’s >10°C (>50°F)

When running in warmer weather, you typically want to wear fewer layers to allow your skin to breathe and let your sweat evaporate (which is what keeps you cool!)

A lightweight and breathable short sleeve shirt and a pair of shorts will usually do for those mild days. Choose to wear lighter colored clothing in hotter weather as dark colors tend to absorb heat.

And if it’s sunny out, be sure to protect your skin from the sun by wearing a hat or visor, sunglasses, and some waterproof sunscreen.

For additional tips on running in the heat, check out my blog post here!

When it’s -10 to 10°C (15 – 50°F)

For this slightly cooler weather range, you’ll want to start off with your base layer of a long sleeve top and full length pants. This base layer keeps more of your body heat in, which stops you from getting too cold when you’re outdoors. A good base layer should also be made of sweat-wicking fabrics, so your skin stays dry.

This layer may be enough when you’re running toward the higher end of this temperature range, but when it starts to get colder, top your base layer with a wind-resistant jacket to help keep you warm and dry. If it’s snowing or raining out, a light waterproof layer will also help you stay comfortable.

Consider adding on some accessories like a pair of light gloves and a headband or some ear warmers to keep your ears and fingers warm. Flip-style gloves are great for days like this where you can open them up for some ventilation once you’re warmed up.

When it’s -20 to -10°C (-4 – 15°F)

As the temperature continue to drop, you’ll need to start wearing more layers that can be adjusted as needed.

You should still dress in layers for these conditions, but you may not need as many as you would in extremely cold weather. Depending on the type of weather conditions you’re used to, this may feel extremely cold, or not too bad at all, so let your personal comfort guide you here.

I find in this temperature zone the windchill also makes a huge difference in how the weather feels, so that should also play a role in your decision making. 

Start off again with a sweat-wicking base layer. You’ll want both a long sleeve top and a pair or leggings. Then add a second long-sleeve shirt or sweater and some windproof pants. And top with a windproof outer layer.

In these temperatures you’ll also want to make sure to wear some thicker running socks, and have some mittens, a neck warmer and a hat on hand to keep your ears, toes, and fingers warm.

When it’s <-20°C (-4°F)

If you live somewhere where it can get extremely cold in the winters (like where I am here in Canada!), it makes it even more important to dress in layers and choose the right gear for any outdoor activities.

Start off with your sweat-wicking base layer of long sleeves and leggings, to help keep you dry and warm. Then, you’ll want to add a middle layer, like a fleece or thermal sweatshirt and pants.

Then top that off with a wind- and water-resistant jacket to protect you from wind, rain or snow.

Accessories are especially important in more extreme cold – don’t forget to wear a hat, balaclava, thick socks (or a double layer of socks), and some warm mittens to keep your extremities warm.

Another thing to consider is the terrain you’ll be running on in the winter months. Consider investing in some winter running shoes with good traction if it can get slippery or icy where you live. The ground can be slippery with the snow and ice, and we don’t want to wind up with injuries that could have been prevented if we just had the right shoes!

You can also purchase shoe grips that slide on/off, or even add traction to a pair of shoes you already own by placing short metal screws into the soles.

If you’re looking for more cold weather running tips, click here!

The bottom line

The key to dressing for success when running in different temperatures is to find a balance between staying warm and comfortable, while not overhearing or feeling too weighed down. You want layers that keep in some of your body heat, but wick sweat away from your skin so you stay dry.

Both overdressing and underdressing can lead to a less than enjoyable experience, or sometimes a dangerous one, so check the weather and plan accordingly!

By dressing in layers, choosing breathable materials, and having the proper gear on hand, you can make running in any temperature enjoyable.

Winter running tip: dress as if it’s about 10 degrees warmer outside than the actual temperature to get your layers just right!