Running in the winter can feel daunting, but with the best cold-weather running gear and a few simple tips, it can be transformed into an enjoyable – and surprisingly motivating – experience. Crisp air, peaceful calm and the crunching sound underfoot make winter runs unique. And, the sense of achievement from braving the cold can inspire you to keep going and motivate you for your next run.
Running in cold weather isn’t without its challenges. One of the biggest hurdles is staying warm without overheating, but layering is only part of the equation. In this guide, we’ll cover everything you need to know about winter running essentials – from protecting your extremities to choosing the right accessories and staying safe. With the right preparation, winter running can become an enjoyable experience.
Master the art of layering: how to layer winter running gear
There is a secret to winter running: multiple thin, breathable layers. Yes, thin layers. But layering isn’t just about piling on clothes; it’s a strategic approach to regulating your body temperature. Each layer serves a specific purpose, and they work together to keep you warm, dry and comfortable. There are 3 essential layers: base, mid and outer.
Base layer: moisture management
As the name suggests, this layer is the base of your layer system. Sitting directly against your skin, it wicks sweat away and stop smoisture from cooling your body as it evaporates. This is critical for cold-weather running.
Best materials:
- Merino wool. Naturally insulating, moisture-wicking, odour-resistant.
- Synthetic fibres (e.g. polyester or nylon). Lightweight, quick-drying, and often more affordable than wool.
Avoid: cotton. It absorbs sweat and holds moisture, leaving you feeling cold and uncomfortable.
Mid-layer: insulation
This layer is your primary defence against the cold. It traps warm air close to your body, providing insulation without being bulky.
Best materials:
- Fleece. Lightweight, breathable, effective at trapping heat.
- Down alternatives (e.g. PrimaLoft). Great for insulation and perform well when wet.
Pro tip: match your mid-layer to the intensity of your run. Wear a heavier fleece for shorter, slower runs and lighter options for high-intensity sessions.
Outer layer: weather protection
Your outer layer shields you from wind, rain, or snow while allowing moisture to escape.
Best materials:
- Windproof fabrics. Jackets made from Gore-Tex or similar materials.
- Water-resistant coatings. Look for durable water repellent (DWR) coatings that deflect light rain and snow.
- Breathable membranes. Essential for preventing sweat build-up on long runs.
Look for: Ventilation zips, adjustable cuffs and snug hoods. These features can significantly improve comfort and functionality.
Why does layering work?
Layering creates microclimates between each layer, trapping warm air while allowing sweat to evaporate. This balance is key to avoiding overheating or freezing, making it easier to feel comfortable in any conditions. When you understand how each layer works, you can choose the right materials, adapt to varying weather conditions and happily run all winter.
How do I layer for winter runs?
Select your layers based on the outside temperature:
- Above freezing (5-10°C): Base layer + lightweight windbreaker
- Freezing to -5°C: Base layer + insulating mid-layer + windproof jacket
- Below -5°C: Base layer + thermal mid-layer + insulated jacket.
Use shorter runs to experiment and test your layers, then you adjust and be ready for your long run.
Recommended gear
For reliable layers that work well, I like Helly Hansen, Icebreaker and Sweaty Betty for base and mid-layers. Their gear is lightweight, durable, and perfect for cold-weather runs.
To stay visible in the dark, I swear by my Proviz jacket. It’s highly reflective and adds an extra layer of protection against wind and light rain. ( Just to note, I have no affiliation with these brands – I just like their products because they work for me).
Essential winter running gear to stay safe and comfortable
Protecting your head is essential for staying warm during winter. There are various schools of thought on how much heat you lose through your head and a lot of the bigger numbers have been shown to be wrong or misunderstood. In fact, heat loss is largely proportional to the amount of skin that’s showing, and the head only makes up about 7% of the body’s surface area. So, it’s not just your head you need to think about covering. That said, it always comes down to personal experience and preference, so you should experiment with different types of coverings for all your extremities to see which ones make you feel most comfortable. And, don’t forget, the intensity and length of your run will be an important consideration.
What winter running gear is best for your head
The best option is a lightweight, breathable beanie that keeps the warmth in while allowing moisture to escape.
Why it matters: a wool beanie or insulated cap traps heat and prevents sweat from pooling. Not efficiently managing sweat will make you feel colder, particularly on long runs.
Options:
- Wool or synthetic beanie in cold, dry weather. This is my go-to, I knit my own beanie’s in my favourite colour of wool. I’m currently experimenting with a merino blend.
- Headbands are perfect for mild winter days to cover your ears without overheating. I love my headband and, on very cold days, I wear one under my beanie. Toasty.
- Balaclavas are ideal for extreme cold or windy conditions as they provide full-face protection. These don’t appeal to me and I seem fine with my head covered. I actually quite like feel of the cold on my face and think I would find a balaclava uncomfortable.
Pro tip: choose a hat with reflective elements for added visibility during early morning or evening runs when it is dark.
How do I protect my hands and feet while running in winter
I feel the cold and my hands and feet dictate how I feel overall, I suspect I’m not alone in this. So, how I protect my hands and feet from the cold is essential.
Cold hands and feet can make for a miserable run. Here’s how to manage your extremities:
Hands:
- Moisture-wicking, cold-weather running gloves that keep your fingers warm without sweating.
- A thin glove liner under insulated mittens is perfect for extra warmth in extreme cold weather.
I tend to run at -5 to 5 degrees, and I like to wear two pairs of gloves on colder days. I tend to wear a reflective pair on top of a wool pain.
Feet:
- Socks made from merino wool or synthetic blends gives better insulation and moisture management.
- Avoid over-layering socks, as tight shoes can restrict circulation and make your feet colder. I can’t imagine layering socks is particularly comfortable either.
Pro-tip: If, like me, you don’t like any skin exposed, look for socks that reach above your ankles or pull your leggings over your heels to keep them covered. Both solutions work for me, but I find my shoes fit better wearing longer socks. I have warm- and cold-weather running wardrobes, with socks for each.
What Are the Best Winter Running Accessories?
Winter running accessories can be the difference between a good run and an uncomfortable experience. Here are some of the best cold-weather accessories:
- Neck warmer: A lightweight, versatile neck warmer helps keep your throat warm and can be pulled over your ears or nose when needed (I prefer not to). Unlike scarves, they won’t flap around while running.
- High Vis: Jackets, vests, or armbands with reflective strips keep you visible in low light. I tend to wear them if I’m going to be out within half an hour of sunset – you might feel visible because you can see where you are running, but often drivers struggle to see you.
Pro tip: For budget-friendly options, look for multipacks of gloves and socks, as these tend to wear out faster in winter conditions and it is good to have a backup pair in case you get soaked.
How to Stay Safe and Visible When Running in Cold Weather
Running in winter usually means reduced daylight and unpredictable conditions. But this doesn’t need to put you off. There are many ways to stay safe.
- Reflective gear: Wear gear with reflective elements, especially on your torso and moving parts like arms and legs. You can incorporate these elements into your clothes or add armbands, lights, and reflective strips.
- Lighting: Invest in a good-quality headlamp or handheld light – I love my headlamp. Look for options with at least 300 lumens for clear visibility on unlit paths. Be careful to keep a rechargeable headlamp with enough charge so it doesn’t switch off mid-run (I speak from experience).
- Traction aids: For icy or snowy conditions, lightweight spikes or grips (like Yaktrax) can prevent slips and help keep you steady on your feet.
Pro Tip: Plan your route carefully, avoiding icy or poorly lit areas, and let someone know your running route and expected return time. It’s not fullproof because the conditions can change at different times of the day, but I sometimes go for a walk to scope out the worst bits ahead of a run.
Summary
I’ve covered the main points in how to stay warm running in winter. The fact is, running in freezing temperatures doesn’t have to be a nightmare, particularly if you have a spring marathon on the horizon and need to get yours runs done With the best cold-weather running gear, staying warm while running in winter is straightforward.
Whether it’s the peaceful calm of a frosty morning or the sense of achievement that comes from getting out when everyone else is staying home, winter running offers something truly unique.
Remember to prioritise safety, protect your extremities, and experiment with what works best for you. The best winter running gear are the elements that work for you. And, the more you embrace the weather, and dress for it, the more you’ll discover the enjoyment that running in colder weather has to offer.
As a running coach, my goal is to help you find the fun and happiness in your running journey – at any time of year.
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