As much as we might want to deny it, the cooler temperatures are coming. Running in cold temperatures is indeed different and you need to know what to expect and how to be prepared.
Body temperature is important to pay attention to. When dressing to run in the cold, remember that once you start moving your body will heat up fast. You risk overheating if you’re too bundled up. Learning how to layer properly will help regulate your body temperature. When you are done running, you will cool down very quickly. Get out of your wet clothes immediately and jump into a warm shower if you can.
The Essentials
Dressing in layers is the key to running comfortably in cold weather. If you start feeling warm, you can shed the layers. Remember to put your base layer on the bottom so as you strip layers off, the correct layer is underneath. Here’s what you need running tights or pants, long-sleeve tech shirts to use as a base layer (depending on winter temperatures in your area, you may need both a medium and a heavy-weight base layer shirt), running gloves, headband or hat, windproof running jacket, and running socks.
What to Wear
| TEMPERATURE | CLOTHING TO WEAR |
| 60+ degrees F | tank top and shorts |
| 50–59 degrees F | short sleeve tech shirt and shorts |
| 40-49 degrees F | long sleeve tech shirt, shorts or tights, gloves, headband to cover ears |
| 30-39 degrees F | long sleeve tech shirt, shorts or tights, gloves, and headband to cover ears |
| 20-29 degrees F | two shirts layered—a long sleeve tech shirt and a short sleeve tech shirt or long sleeve shirt and jacket—tights, gloves, and headband or hat to cover ears |
| 10-19 degrees F | two shirts layered, tights, gloves or mittens, headband or hat, and windbreaker jacket/pants |
| 0-9 degrees F | two shirts layered, tights, windbreaker jacket/pants, mittens, headband or hat, ski mask to cover face |
Tips
When dressing to run in cold weather, add 10 to 20 degrees to the outside temperature to calculate your running temperature. Keep in mind that this number is dependent upon how quickly you heat up and cool down, run pace, and the length of your run. Do not forget to take the windchill factor into consideration. Make sure to look at the “feels like” temperature to determine what to wear. When running on a cold windy day, run into the wind on your way out and have the wind at your back on your return. You don’t want to be running into the wind when you are wet and sweaty. When temperatures dip below freezing be aware that cold temps and dry air can aggravate some health conditions. Use your best judgment as to whether you should run outside or hit the treadmill instead.
