Aside from seven years in New York City, I have lived in New England for my whole life, so I am no stranger to cold weather running.
Training year-round certainly has its challenges in terms of dressing for the different seasons to help regulate your body temperature.
While some runners struggle with summer running with the heat and humidity, I have always dreaded getting through the winter running season, as my body seems to detest cold temperatures.
However, in my 25 years of running and coaching, I have learned to embrace the challenges of cold-weather running and winter precipitation so that I can train outdoors year-round, no matter what winter weather we experience here in western Massachusetts.
What I have learned is that with the proper winter weather running gear, a little bit of flexibility, and determination, winter running can be a season that actually makes you a mentally tough and physically fit runner for a great spring season.
Today I have the best cold-weather running gear and tips to help you stay safe, warm, and relatively dry when braving these low temps and less-than-ideal conditions.
When You Should Consider Running Inside
Before diving into winter running tips, clothing, and gear, it’s worth mentioning that there are times when it’s simply not safe to run outdoors. Extreme cold, biting wind chill, or icy conditions can turn a normal run into a serious health risk — think frostbite, hypothermia, or dangerous slips and falls.
As runners, we pride ourselves on grit and consistency, but toughness also means knowing when to adapt.
If the wind chill drops dangerously low or the roads are slick with ice, swap your outdoor run for a treadmill session or another cross-training workout. It’s always better to miss one run than weeks of recovery from an injury or frostbite.
The right gear makes a world of difference. Thermal layers, windproof shells, traction cleats, and face protection can all help you stay safe in freezing temperatures. Personally, I’ve managed very cold runs, but only with the proper winter running clothes and careful planning.
Ultimately, safe cold-weather running comes down to one principle: dress smart, know your limits, and respect the conditions.
How Should I Dress For Cold-Weather Running?
The Best Winter Running Shoes For Snow And Ice
When winter precipitation hits — snow, slush, or patches of ice — traction becomes non-negotiable for safe running.
As a coach, I work with both trail and road runners, but most of my athletes train primarily for road races. That often means they own only road-running shoes. However, when winter arrives, I strongly recommend adding a pair of winter trail running shoes to your rotation.
Trail shoes feature deeper, more aggressive lugs that provide grip and stability on slick, uneven terrain. Even if you’re sticking to the roads, a trail shoe can make a big difference when there’s packed snow or slush underfoot.
Look for models explicitly designed for cold-weather running — many include a waterproof Gore-Tex upper to keep your feet dry and a built-in gaiter around the ankle to block out snow and sleet.
Investing in a dedicated pair of winter trail shoes can keep your footing secure, your feet warm, and your runs safer all season long.
For more slippery precipitation or deeper snow, wearing special winter running traction devices such as ice spikes, cleats, or YakTrax can make running safer. I find Icebug is one of the best running shoes for icy roads and trails.
Wear Multiple Layers
The key to dressing for winter running is to wear multiple layers.
Layers not only help keep you warm enough and shield you from a windchill, but your body heat actually gets trapped in between each layer, adding weightless insulation to help regulate your body temperature.
The best base layers for running are made from moisture-wicking materials because you do not want sweat to soak through and sit against your skin. This will make you feel chilled and reduce the insulation effect of wearing layers when running in cold weather.
I love Smartwool and Seirus for base layers in my winter running outfits.
A mid-layer long-sleeve shirt provides more insulation to help manage your core body temperature in cold weather. I like Merino wool for cold days because it is sweat-wicking yet breathable to prevent overheating.
The outer layer should be windproof and water-resistant or waterproof.
An insulated running jacket or running vest is a good outer layer once temperatures are below 40 degrees Fahrenheit.
Winter running tights often are fleece-lined for enhanced thermal insulation, and may have water-resistant or even waterproof paneling on the thighs and the backs of the calves to provide some waterproof protection.
You can also wear regular running tights with a second layer of running pants on top. I like wearing lightweight, waterproof running pants over regular running leggings, or even insulated running tights, on really cold days.
Wear the Right Winter Running Gear Accessories
Cold hands, feet, and ears can end a run fast.
Wear thermal gloves or mittens, wool socks, and a hat or headband that covers your ears. If it’s windy, a neck gaiter or balaclava can prevent frostbite and help warm the air you breathe.
Cold-Weather Running Tips Every Runner Should Know
Here are some additional cold weather running tips that can help you get through the winter running season:
#1: Warm Up Indoors
On the coldest days, I recommend doing a warm-up inside.
Brisk walking, running up and down the stairs, jumping jacks, or dynamic exercises like lunges can help increase your heart rate before you head outside.
You don’t want to warm up so long or so vigorously that you start sweating, because then you will have damp clothes against your skin, which will actually make you feel colder once you are outside.
However, if you can get your heart rate up before going outside, you don’t have to spend the first couple of minutes of your run outside doing the warm-up.
When you can head out your door and start running at your training pace right away, rather than having to do a brisk walk or easy run pace to loosen up, you will be more comfortable in the cold temperatures, as vigorous exercise will increase your body temperature more than an easy warm-up pace.
#2: Stay Close to Home
A good winter running tip is to do smaller loops that are close to home rather than one long loop.
Being mindful of your running route can give you a bail-out plan if you find that you are getting frostbite or losing feeling in your fingers or toes.
If you are too far away from home, you can put yourself at risk for hypothermia, windburn, or loss of blood flow in your fingers and toes because you will either need to wait for someone to come get you or run all the way home even though you are at risk.
#3: Run Inside
As mentioned, when the wind chill is severe or you don’t have the proper winter running gear, it is better to swap your outdoor run for a treadmill workout, indoor cross-training, or even take a rest day.
#4: Use Vaseline
Vaseline on exposed skin (nose, cheeks, etc.) provides an insulating, windproof layer to protect your skin from frostbite.
#5: Pack Hot Fluids
Using a water bottle or hydration pack that can handle warm fluids or even hot tea can be a great way to keep warm while doing longer winter running workouts.
Plus, it can be really tough to stay on top of your hydration if you are trying to sip icy sports drinks or cold water.
I even recommend soup broth as a hydration option for marathon runners who are doing winter running long runs in cold weather. You get your electrolytes and your fluids while enjoying something that will warm up your body from the inside.
Hot chocolate is great, too. Your body uses more carbohydrates and glycogen for cold-weather running than in comfortable conditions, so be sure to stay on top of your nutrition.1Gatterer, H., Dünnwald, T., Turner, R., Csapo, R., Schobersberger, W., Burtscher, M., Faulhaber, M., & Kennedy, M. D. (2021). Practicing Sport in Cold Environments: Practical Recommendations to Improve Sport Performance and Reduce Negative Health Outcomes. International Journal of Environmental Research and Public Health, 18(18), 9700. https://doi.org/10.3390/ijerph18189700
#6: Train By Feel
Studies have found that performance declines in extreme cold weather, and certainly running into a winter wind or when visibility and footing are poor due to precipitation can make your average running pace slower for winter running workouts.2Mantzios, K., Ioannou, L. G., Panagiotaki, Z., Ziaka, S., Périard, J. D., Racinais, S., Nybo, L., & Flouris, A. D. (2021). Effects of Weather Parameters on Endurance Running Performance: Discipline Specific Analysis of 1258 Races. Medicine & Science in Sports & Exercise, 54(1). https://doi.org/10.1249/MSS.0000000000002769
Consider running by effort and time instead of pace.
#7: Pick a Spring Race
If you struggle to stay motivated for winter running workouts, putting an exciting spring race on the calendar can be a great way to keep you lacing up your running shoes and braving the cold.
Although cold weather running is certainly as enjoyable as running in the spring sunshine, keep in mind that this too shall pass, and you will be all the heartier and happier if you get in your miles.
Stay safe!
For some treadmill workouts for those days you need to stay in, check out this next guide:
I would like to add one more thing on the increased performance in cold weather. You can run better and even faster in colder temps because per cubic inch of air inhaled there is more oxygen. Cold air is more dense than warm air, therefore the molecules are closer together and you get more oxygen in the same volume of air as you do when you run in warm climates. This is a very well known factor in drag racing cars. One will often see drag racers icing down their intake manifolds in order increase the density of the air entering the engine and therefore bringing in a higher volume of oxygen to improve combustion. The same goes for breathing colder air while running – more oxygen creates more power.
it’s a fair point, once I hadn’t considered or read about before! Thanks Micheal
And a colder bodies is also able to dissolve more oxygen in the blood. Running in cold weather will unavoidably lower your body temperature, gas dissolution in your blood will increase (also valid for CO2).
Good information, Benoit! Something I hadn’t been aware of 🙂
Thomas
Great and timely article as the cold weather here is starting to get bad. Any chance you might have some additional recommendations for cold weather running jackets? Thanks for all your terrific newsletters, I always look forward to your Monday email.