Just a few months ago, it was summer and every runner in the northern hemisphere was complaining about the heat. But soon, it’ll be winter, and that means cold weather running.
Are you ready for it? Have you dug your winter running gear out of the back of your closet?
One of the best ways to improve as a runner is to maintain your training year round. I used to be a fair weather runner – ramping up in the spring and hibernating through the winter. I never really progressed or got better.
But the first time I trained through the winter consistently, I was amazed at how much better I felt in the spring. Instead of starting from scratch when the weather warmed up, I felt amazing. Year after year, those improvements have compounded, and I’ve gone from struggling to finish a 5k in 25 minutes to completing a marathon in close to three hours.
Winter can be harsh, and it can be hard to wake up and step out the door. But if you’re prepared, it usually isn’t too bad. So here’s a winter running gear checklist to help you get organized for the upcoming season.
In order of priority, here’s the things that I would think about:
- Gloves
- Socks
- Shirts and Tops
- Sweatpants and Running tights
- Shoes and Cleats
- Hats and Headgear
- A Treadmill
Keep reading for some guidance and some recommendations for essential winter running gear.
How Do You Dress For Cold Weather Running?
Before we get into specific recommendations, it helps to take a step back and think abut how you should dress for cold weather running.
You should keep in mind that this is a somewhat personal decision. If you’re interested in comfort, you may want to bundle up more than the next runner. You may be surprised to hear, though, that in most cases you can get by with only mild adjustments.
As long as you are actually running – so this advice is a little different if you’re working through a run-walk program – you’ll find that you warm up pretty quickly. I find that I heat up quite a bit in the first 15-20 minutes.
If you step out the door and feel comfortable, then you’ll find yourself sweating after a mile or two. So you want to dress for the second mile and anticipate warming up – or at the very least, wear layers that you can peel off during your run.
Personally, I find anything about 50 degrees to be comfortable and bordering on warm. Temperatures in the 40’s can feel a little brisk, but once I get warmed up I’m usually unbothered.
Once things get into the 30’s, though, I start making adjustments. Here, I swap out my tank tops for short sleeve shirts, break out the crew length socks, and add a pair of gloves.
It’s only when it gets into the 20’s that I really start to feel the cold. As it gets colder, I’ll consider a long sleeve shirt, some tights under my shorts, or some sweatpants over my shorts.
Priority Number 1: Gloves
If there’s one thing that you buy in anticipation of winter running, it should be gloves. They are your most essential piece of winter running gear.
I will never understand people that layer up the rest of their body – and then run without gloves.
Your core is going to stay relatively warm while you’re running, as are your legs. But your extremities – to some extent your feet and especially your fingers – are going to feel the brunt of the cold.
Once the temps drop into the 30’s, I keep my running gloves by the door. Most days I wear them, with the cut off being somewhere around 35F.
Usually, I wear a lightweight running glove that let’s you use your phone. These New Balance gloves are under $20, and they’re great. But if you’re willing to go off-brand, you can get something like these for closer to $10. These are good for temps in the upper 20’s and low 30’s.
When it gets down in the teens, I find that the lightweight gloves aren’t quite good enough. So I often wear something thicker and waterproof – more like ski gloves. Another option is these cool convertible gloves with a mitten cover.
Priority Number 2: Socks
After gloves, the next most important thing is probably your socks. Your feet are your other extremity after your hands. I find that they don’t get as cold – but on a cold day it’s still an issue.
In summer, I’m looking for lightweight, moisture wicking socks. Unless I’m trail running, I go for low cut ones that leave my ankles exposed. In winter, I’m looking for the opposite – a crew sock that’s probably a little on the thicker side. If you’re willing to splurge, merino wool is the way to go.
My daily drivers are these Hanes X-Temp active cool crew socks. I picked up a couple big packs at the outlets down in Atlantic City, but at $30 for a dozen, they’re a good deal on Amazon. They hold up well, and they keep me warm in most conditions.
My favorite pair is from Minus33. They’ve got a little extra padding, and after a year they still fit nice and snug. On cheaper crew socks, the elastic tends to go after a while and you need to rotate them out. I also like the red accent colors – they look nice with my usual racing kit. These guys are pricey – as are most merino wool socks – but it’s worth it to have a few in your rotation.
If it’s extra cold – like in the teens or below – you might want to consider a thicker, lined, thermal sock. Look for a sock that’s a wool blend (part wool, part synthetic), they won’t be as expensive. If you’re going to rock shorts in the cold, you could also look for some taller socks. They’ll add a little insulation to your legs, but they can be annoying if you’re also wearing tights.
Long Sleeve Shirts and Quarter Zips
It’s gotta be pretty cold for me to break out the long sleeve running shirt. I’m usually good with short sleeves until it gets down in the high 20’s. I find that once I get going, my core stays really warm.
But, there are days in the low 20’s and high teens that I do want sleeves. So I keep a few in my closet and break them out when necessary. It’s always good to have winter running gear available – even if you’re not going to use it every day.
My first choice is often these 32 degrees base layer shirts. The long sleeves add a little protection for my arms, but they’re still not that thick. So I don’t overheat. This is good for those in between days, when it’s cold but not frigid. You can also layer them with a compression tank top underneath or a t-shirt over top for a little added warmth.
If it’s extra cold, you could break out one of these thicker, mock turtle necks from Under Armour. I have one in my closet, but I rarely use it. Unless it’s extra cold – like in the teens and windy – I eventually start to overheat. I’m also not a fan of the mock turtleneck. I find crew necks to be much more comfortable.
And the third option is to go with a quarter zip. This is a nice balance, because when you get warmed up you can unzip it and let your neck breath a little. I’ve got a nice one from when I ran the Atlantic City Marathon, but here's a good choice on Amazon.
If you run any winter races, you’re also liable to get some long sleeve shirts. I hate when they give out cotton long sleeve shirts, because I find them very uncomfortable. The material just isn’t great. But you may be able to make these work if you layer it over a lighter compression tank top.
Whatever you do, don’t go all out with a heavy winter coat or a heavy sweatshirt. Unless you’re doing a run-walk interval, you’ll quickly heat up – and overheat. Again, you should be dressing for the second mile, not the first. It’s ok to be a little uncomfortable while you warm up – you don’t want to be sweating for the rest of your run.
Is It Ever Really Too Cold For Shorts?
I realize I may be an outlier here, but I love running in shorts. Unless it’s super windy, I want my legs to feel free.
But as the temperature drops, I see fewer and fewer other people wearing shorts. And I start to get more and more weird looks or strange comments. So I get it.
Other people like to wear pants. They don’t think shorts should be considered winter running gear.
One option is a thicker set of leggings, like these Under Armor HeatGear leggings – for men and for women. You’re going to want to test these out and make sure they fit comfortably. Because one thing I hate about running tights is when the waistband starts to go and they don’t fit snugly.
Another option is these fleece lined sweat pants. Bring back the 80’s track suits!
If you go the sweat pants route, you’ll need to wear some compression shorts or something underneath, as well. This is also a layering option, and I occasionally wear sweatpants to a race to warm up – and then strip down to my shorts for the actual race. And then I put them back on afterwards while we’re standing around.
But really, I’d encourage you to give shorts a chance this winter. You may find the cold isn’t as bad as you expect.
Winter Running Considerations for Shoes
Do you need special running shoes for the winter?
When it comes to the cold – not really. See above for considerations about socks. That’s really where you want to focus your efforts if the issue is that your feet are getting cold.
But you may need to deal with ice and snow. And this can be an issue.
For light snow, a typical trail shoe works just fine. Something like these New Balance Fresh Foam 510 V6 trail shoes is perfect. Here’s something similar for women. They’ve got enough tread to grip the ground – something your road shoes probably don’t. And the uppers tend to be a little thicker and warmer anyway.
If there’s ice, though, then the tread of your shoes may not help. I often have to deal with this on the trails after it snows and things melt and re-freeze. This is where Yaktrax come in. You slap them on your trail running shoes, and instant cleats. The metal will help you grip the ice better. The real sweet spot is when there’s a layer of ice with a little bit of crunchy snow on top.
The budget option is to take your old, worn out trail shoes and drill some screws into the bottom. Enter the screw shoes. It sounds crazy, but it works. I’m going to make a new pair this winter and write up a guide on how to do so.
None of these things are really going to help you with deep, heavy snow. I find that if there’s fresh snow over 2 inches or so, it’s going to be tough sledding. Your feet sink into the snow and it takes a lot of extra energy to keep moving. You will want the trail shoes – because they’re a little more water resistant – but you’re just going to have to embrace the suck.
Or, hop on the treadmill like a normal person.
Does Your Head Need to Stay Warm?
No, not really.
For most people, a hat is totally unnecessary. The old idea that you lose most of your body heat through your head is, well, non-sense.
The one thing you might want to do, though, is get something like this headband or these earmuffs. Your ears may get cold – for the same reason that your fingers and toes do.
If it’s super cold – and windy – you could also consider getting a balaclava like this one from adidas. A windy day in the teens can be rough on your face, and you might appreciate a covering. But unless it’s really cold, you’re probably going to overheat and start to feel uncomfortable.
I’ve tried wearing face coverings in the past, and I just never find them to be comfortable. If you’re Up North, and you’re regularly running in temperatures below 0F, then yeah, you probably want to cover up. But it gets down to the teens in New Jersey, and I almost never wear headgear of any kind.
What Happens When It Snows? Hop On the Treadmill
If you’re prepared to make a large investment to support your winter running, you should definitely be looking at buying a home treadmill.
As long as you’ve got the space for it, you can get a decent workhorse for a couple hundred bucks. But if you want to splurge, you can buy a fancy system for a few thousand.
Either way, it is a lifesaver when the weather is really bad. I can deal with the cold, but I don’t like running in freezing rain. And when it snows, it sometimes takes a day or two before my usual running routes are ready for use. It’s those days that I am so thankful that I have a treadmill in my basement.
A few years ago, I got a cheap treadmill from XTERRA, and it’s still churning away. At the time, I think it was $300, and it’s now up closer to $400. But if you want to be consistent, it absolutely comes in handy.
That model folds up when you’re not using it, so you can free up some space in your home gym. I found the belt size (16″x50″) to be fine, and I’m a tall-ish (6’1″) man. It technically goes up to 10mph, but I find it’s best for easy runs or tempo runs. I can do 7-8mph comfortably, but if I’m running faster than that I start to worry that the belt is too small.
If you’re willing to spend a little more money – and you have the space – then you should check out the NordicTrack T-series. It’s got a bigger belt (20″x60″), so you’ll feel better at higher speeds. It’s also got a real adjustable incline, and there’s a built in screen.
The one thing I hate – and it’s kept me from upgrading – is that you’re locked into their iFit universe with the screen. I just want a screen that I can stream anything I want (mostly Netflix and Disney+). I can do that with my laptop, so the treadmill screen becomes redundant.
And if you want something really fancy, go for the Peloton Tread. My wife has a Peloton (the bike) and she loves it. If you’re into their classes, then it really is cool. Personally, I just want to do my own workout, and I probably want to watch TV while I’m doing it.
If you want to splurge on something expensive, go for it. It’s a hobby, and you deserve to reward yourself. But don’t think that you need any of those big, fancy treadmills for it to make sense.
I’ve got a 1,000+ day run streak going and I run 70-80 miles per week when I’m marathon training. And I’ve managed all that with my cheapo, basic XTERRA treadmill. It gets the job done, and that’s what I really want (and need).
Other Random Winter Gear Suggestions
What other winter running gear should you check out?
Some good old fashioned hand warmers are always a good thing to keep around in the house. They’re great when it’s extra cold, and your gloves aren’t quite cutting it by themselves.
If you’re not sold on long sleeve shirts, you could also give some arm sleeves a try. They’ll keep your arms warm while you warm up, but the key advantage is that you can take them off later and shove them in your pockets. Best of both worlds.
A light wind and waterproof jacket is also a good thing to keep in your closet. Most days, you’re better off with a long sleeve shirt or a quarter zip. But if it’s in the 30’s and raining, or if it’s colder with heavy winds, the jacket will be a lifesaver. Or, you know, you could stay in and run on your treadmill.
How Do You Feel About Cold Weather Running?
As I write this, it’s November 1. And it is, oddly, 80F here in New Jersey.
But before long, the cold grip of winter will be upon us. And the running subreddits and Facebook groups will be filled with questions from new runners about whether or not it’s possible – or safe – to run in cold weather.
At the end of the day, you can, and you should. It’ll make you a better runner, and if you are properly prepared, you’ll end up getting used to it.
For some people, though, you may never end up liking it.
What about you? How do you feel about cold weather running – and what’s on your winter running gear checklist?
