How to Dress in Layers for Cold Weather | Fleet Feet (2024)

Cold weather doesn't have to put an end to your outdoor running. But running safely in winter takes a little planning to make sure you're dressed right and have the right gear to run safely in the dark.

A good rule for cold-weather running is to dress for temperatures that are 10-20 degrees warmer than what the thermometer says. Generally, you'll warm up as you move. Finding yourself overdressed, hot and sweaty midway through a run is almost as bad as underdressing and feeling miserably cold.

Of course, this advice varies from person to person depending on how hot or cold you run, so test out the system that works for you.

But when the mercury drops, wearing the proper layers for cold weather running will help keep you warm without restricting your movement. Here's how you should layer your clothes to run in the cold:

• Wear a base layer. The layer next to your skin should be light, soft and moisture-wicking. Pick a long-sleeve running shirt if the weather is especially biting.
• Pick a mid-layer. Your mid-layer should do most of the work of keeping you warm. Opt for a layer with a little bit of down or synthetic insulation if it's really cold, or try a fleece in milder temps.
• Find an outer layer. Windproof, waterproof, breathable. Your outer layer or shell keeps precipitation off your insulating layer so they can keep doing their jobs.
• Slip into tights or pants. Fleece-lined tights are cozy and warm in the cold, and running pants shield you from frigid air. Find a pair that works without restricting your movement.
• Get running gloves. Your hands and fingers are susceptible to the cold, so pull on a pair of running gloves. If it's extra cold, reach for a pair of mittens to help your digits share the warmth.
• Wear wool socks. Wool is a good insulator, and it keeps you warm even when it gets wet. So if it's cold and wet outside, wool running socks will help keep your toes from going numb.
• Cover your ears. Like your hands, your ears get cold easily. Pick up a hat or ear muffs to keep the heat in.

Find the Right Tights or Pants

Single-digit temps call for full-length, fleece-lined tights or thicker running pants. You may even consider a second loose-fitting pair of running tights over top. If you’re heading out in temps between 20 and 40 degrees, a regular full-length tight will do. For anything in the 40- to 50-degree range, pull out mid-length or quarter tights (or maybe even shorts).

Cover Your Hands

If you’ve ever been out on a run when your hands get cold and stop functioning properly, then you know the importance of protecting them from the elements. Usually gloves are adequate for temps between 20 and 40 degrees. However, once they dip into the teens, mittens are a better option. Unlike gloves, which leave each finger close to the elements and separate from all the other fingers, a mitten allows for finger-to-finger contact, which keeps your hands warmer.

Wear Wool Socks

Wool will keep your feet warm even if they get wet. Why? Wool absorbs less water than other materials and acts as a natural insulator.

Cover Your Head and Ears

Like your hands, your ears need some extra help to stay warm. If it's under 50 degrees, consider wearing a hat, a buff or ear warmers to keep your noggin warm.

The trickiest part about dressing for a cold run is making sure you’ll be warm enough without overheating. Being too warm can be just as uncomfortable as being too chilly. While it’s tempting to throw as many layers on as your body will allow, keep in mind that you will significantly warm up on the run.

Not only do you want to dress for temperatures that are 10-20 degrees warmer than what the thermometer says, but keep in mind how long you’ll be running for. The longer you’re out there moving, the more likely it is that your body temperature will elevate and help you feel warm.

Running in 30 to 40 degrees

This is chilly, but tolerable for most folks. You’ll want to wear leggings, a base layer and either a mid-layer, like a fleece, or an outer layer, like a shell or vest to block wind and add further insulation. You likely won’t need both. You’ll probably want to wear a lighter pair of gloves and a hat or earband, although these may end up coming off and getting shoved in your pocket towards the later stages of the run.

Running in 20 to 30 degrees

This is below-freezing territory, and now it’s time to break out your third upper layer. You’ll want to pay close attention to the materials you are using, avoiding cotton for your base layer and prioritizing insulating materials for your mid- and outer layers. You will definitely need gloves and a hat or earband, as the risk for frostbite is great when temperatures are below freezing.

Running in 10 to 20 degrees

Cue the Game of Thrones soundtrack, winter is coming! It’s time to bring out the big guns. You’ll want to wear your warmest leggings, a base layer, mid-layer and outer layer, and a hat and gloves. Don’t forget about your neck and face, too! We recommend wearing a buff that can be pulled over your mouth and nose while you run

Running in 0 to 10 degrees

For this type of weather, we recommend all of the aforementioned gear, and then adding even more protection. Your major body parts will be covered with leggings, jackets, gloves and hats, but we recommend also paying attention to any sliver of exposed skin. Wearing long socks pulled above your leggings will keep your ankles warm, and wearing a buff pulled over your mouth and nose. For the skin that can’t be covered with a buff, such as your cheeks and forehead, lather on some Vaseline to avoid frostbite and windburn.