Running is often characterized as a simple matter: Lace up your sneakers and out you go. But outdoor-running aficionados know the importance of fine-tuning their clothing to the nuances of the day’s conditions, considering temperature, wind, precipitation, and cloud cover.
In winter, especially, gear goes beyond comfort — dressing appropriately can be critical for safety.
When you’re cold, blood flow favors your core at the expense of your hands and feet. That’s great for working the cardiovascular system, but it can leave your extremities vulnerable to frostbite.
The cold also inhibits muscle contraction, which increases the effort required to match your performance in a more temperate climate. This, in turn, can increase the risk of strain and overuse injuries.
Schedules often prevent winter runners from getting their workout in during the short daylight hours. Precipitation can turn favorite trails into treacherous ice rinks. And because we typically sweat less on a winter run, it’s easy to overlook hydration needs.
Dressing to account for all the above is an art. These expert tips can help you stay safe and comfortable in cold weather.
Dress for success.
Smart layering can help prevent frostbite and hypothermia by regulating core and muscle temperature. Dressing appropriately also moderates sweat loss, because dressing too warm can make you sweat more than is ideal. When that sweat evaporates, it pulls heat from your body and makes you cold. A good rule of thumb is to dress as if the air temperature were 10 to 15 degrees warmer to account for the heat you’ll be generating after you get moving.
“Your body will warm up,” says Angela Voight, MD, a sports-medicine specialist with Twin Cities–based Summit Orthopedics. “If I walk out the door and I’m a little bit cool but not really cold, that’s about right. If you walk out the door and you’re already warm before starting your workout, you’re going to be way too hot.”
- For your upper body, start with a moisture-wicking synthetic base layer, which pulls sweat away from your body. Then add a layer of fleece or wool and a breathable, waterproof outer layer.
- Wear running pants over a synthetic base layer or tights, or wear running tights with an insulated liner.
- If your shoes are breathable, try thicker or cushioned socks that still allow your feet room to breathe.
- Wear moisture-wicking gloves, at least as a base. You might need a second pair over the top.
- For hats, opt for wool or synthetic insulated materials — and be sure to cover your ears. You might also want a buff or a facemask.
- Before you head out the door, consider applying some petroleum jelly or olive oil to exposed areas for a thin layer of insulation.
Consider studded shoes.
The right shoes can protect your feet from cold, wet conditions and offer traction on slippery surfaces.
Voight says studded shoes or ice-traction devices are great for stability. But because they’ll cause your footfall to feel different and could force you into an unnatural gait, make a gradual transition from your regular shoes.
“Maybe do a short run in them, or walk in them, just to slowly get used to them,” she says. “I wouldn’t suggest you put them on and go run for 10 miles when you’re not really used to it.”
If you need more room to accommodate a thicker sock, get a half-size larger shoe.
Be visible.
Given the limited daylight in winter, many runners fit in their workouts before the sun comes up or after it goes down. Experts say it’s crucial to wear at least some reflective clothing as an outer layer and to consider wearing a headlamp.
Adjust as you go.
Shed or add layers as needed during your run. As you finish your warm-up, do a body scan and assess your body temperature.
“About a mile into your run, you should feel comfortable,” says distance-running coach Michael Rodriguez, DPT, founder of Endurance Sports Physical Therapy and Performance in St. Louis Park, Minn. “If you’re too cold, you’re underdressed; if you’re too warm, you’re overdressed.”
Olympian Carrie Tollefson suggests planning your route to loop by your home or car in case you need to lose a jacket or grab a pair of gloves.
If that’s not an option, get creative about carrying extra gear: Tie your windbreaker around your waist or stuff your hat in the waistband of your pants. Running packs and vests are also good options for stowing gear, especially on longer runs.
Additional Considerations
Stay connected.
Bring your phone (or a smartwatch with a cellular connection) as well as a form of ID in case of emergency. Also be sure to let a friend or family member know what route you’re planning to take and when you expect to return home.
Hydrate.
Dehydration is an under-recognized risk of winter running: Maintaining hydration in the winter is just as crucial for health as it is in the summer, yet it’s easy to overlook if you’re sweating less or not feeling as hot and thirsty as you do in warmer weather.
“It’s easier to miss targets when the weather is cold since we tend to feel less thirsty, so most runners need to have a purposeful strategy and remain mindful,” says Samantha McKinney, RD, CPT, the national program manager for nutrition and metabolism at Life Time.
McKinney suggests adding electrolytes to your prerun routine (and throughout the run as needed) to help you hydrate more efficiently. If you plan to bring water on your run, trial different ways to prevent it from freezing. Experiment with warming it up a bit first or using an insulated bottle or hydration pack.
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