Has this ever happened to you?
A few years ago, I was on mile two of a ten-mile run when I realized I should have added ear warmers. My ears were so cold they felt like they would snap off. That was a painful lesson learned.
You might have had a similar experience. Or perhaps you wore that warm fleece turtleneck only to realize you were overdressed.
How do you avoid either overdressing or underdressing? How do you decide what you should wear when running in the cold?
Your Experience is Unique
Every person is different. Are you a winter warrior or a winter weenie? No judgment here. How you respond to cold weather may be different from how others respond. Adapt your clothing based on how your body responds to cold.
One Temperature Does Not Fit All
Before you head out for your run, be sure to check the temperature. But there is more to consider. Factors such as wind, rain, or snow may impact how cold weather impacts you. Also, check for warnings from the National Weather Service, such as ice or fog.
General Guidelines for Winter Running
The rule of thumb is to dress for how you feel at the run’s end. That will keep you from overdressing.
You will also want to layer your clothing to make it easier to pare down your outfit as your body warms. I like to wear tops with a zipper to adjust as I go.
And remember to wear reflective gear as you head out into low-light conditions.
With experience, you’ll find what works for you.
What To Wear for Winter Running
Once the weather cools, I put on a base layer. I start with a turtle neck. I find if my neck is warm, in general, I am warm. I also include a base layer for the lower half. Sometimes, running tights are not quite warm enough.
32 to 40 degrees Fahrenheit
- Top: A moisture-wicking base layer with a light jacket or vest
- Bottom: Shorts or tights
- Head: Headband or lightweight hat
- Hands: Light gloves
- Feet: Breathable socks
20 to 32 degrees Fahrenheit
- Top: A moisture-wicking fleece with a light jacket
- Bottom: Tights or compression pants
- Head: Headband or Knit running hat. Remember, you lose heat from the top of your head
- Hands: Medium-weight gloves
- Feet: Warmer, moisture-wicking socks. I like wool socks in the winter
10 to 20 degrees Fahrenheit
- Top: A moisture-wicking base layer with a heavier jacket
- Bottom: Two layers – tights and windpants, or tights and a base layer
- Head: Warm hat
- Hands: Warm gloves or mittens
- Feet: Warm, moisture-wicking socks
0 to 10 degrees Fahrenheit
- Top: Three layers – base layer, fleece, and warm jacket
- Bottom: Two layers – tights or compression pants with wind pants
- Head: Both ear warmers and a warm hat
- Hands: Thick thermal gloves or mittens. I often wear a base pair of gloves with mittens over them
- Feet: Warm, moisture-wicking socks
- It’s time to consider:
- Hand and foot warmers
- Balaclava, neck warmer, or face mask
0 to -10 degrees Fahrenheit
- Top: Three layers – base layer, fleece, and warm jacket. Keep the heat in your core by adding a balaclava or neck warmer
- Bottom: Two layers – tights or compression pants with wind pants
- Head: A face mask, ear warmers, plus a warm hat
- Hands: A base pair of gloves with mittens over them
- Feet: Warm socks
- You might also consider hand and foot warmers for extreme cold
-10 to -20 degrees Fahrenheit (not recommended)
- Top: Three layers – base layer, fleece, and warm jacket. Keep the heat in your core by adding a balaclava or neck warmer
- Bottom: Three layers – base layer, compression pants, and wind pants
- Head: A face mask, ear warmers, plus a warm hat. Consider wrap-around glasses or goggles to protect your eyes.
- Hands: Three pairs of gloves, mittens, and hand warmers
- Feet: Warm socks and foot warmers
Special notes on Rainy or Wet Conditions
- Waterproof or water-resistant jacket and pants
- Waterproof or water-resistant shoes
- Hat with a brim to keep the rain off your face
- Consider wearing a brimmed cap under your hood for extra protection
Remember to follow warnings from the National Weather Service. Layering is key. Moisture-wicking fabrics keep sweat away from your body, preventing hypothermia in cold conditions. Stay safe. Stay warm.
Tony Loyd
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Favorite Grandma’s Marathon Memory:In 2022, I was scheduled to run Grandma’s Marathon. Unfortunately, I suffered a stress fracture in my left ankle in May, so I was out of the race. I decided to come to Duluth anyway. How could I miss Grandma Marathon weekend? There’s nothing else like it in the world.
I could take full advantage of the weekend because I was not stressed about resting for race day. I took my time and explored the expo. I had a chance to meet some of my running heroes. FOX25 interviewed me. I had a blast.
On race day, I saw the race as a spectator. I had a chance to see what others see, a never-ending parade of inspiring individuals, from elite athletes to the back of the pack. The looks on their faces told a story of months of sacrifice that led to this one day, Grandma’s Marathon. It was inspiring!
Quote that guides, inspires, or embodies your training, racing, or life: My race, my pace. It doesn’t matter what pace everyone else is running. This is my race, and I run it at my pace. This applies to Grandma’s Marathon and to life.
Song that must be on your running playlist: If I said murder mystery podcasts, would you be horrified?
Reason you absolutely won’t run outside: If there is a health and safety issue, I head inside. Lightning, poor air quality, temperatures that instantly freeze your skin – things like that.
2024 running goal: If my training goes well, I hope to run a 3:26 marathon. That will automatically qualify me for the AbbottWMM Wanda Age Group World Championships.
Three words to describe your training, racing, or life: Run and have fun. OK, that’s four words. What can I say? I’m a rebel.