Firstly, let me say that I enjoy running in the winter. It requires a bit more organization than summer running, but I appreciate the newly discovered speed, thanks to the cold temperatures, as well as the ever-changing scenery and crisp, sunny days. Of course, not all runs are like that. Some are in the dark, wet, wind, and cold, and sometimes it’s snowy or icy too.
I first started running in the winter when I moved to Chicago in 2010. I remember thinking people were insane. When I ventured outside, I nearly froze to death, mostly because I didn’t have suitable clothes. I still have the shirt I ran in back then: a long-sleeved black Nike 1/4 zip. There’s no way it was warm enough for Chicago winters. I had no idea how to dress for the weather. I knew nothing about different fabrics or how layering worked or what to do about snow or ice.
After joining a weekly running group at Fleet Feet, a few kind friends guided me toward buying a proper jacket. I didn’t have much spare money at the time, but I found a $50 Nike jacket with a fleecy lining that worked perfectly. I ended up wearing it for nearly ten years! They also explained to me what fabrics to wear, and the magic of merino wool!
Since then, I’ve run outside every winter. I’m careful about when I run, checking the weather to choose the warmest or brightest time of day. The only conditions I won’t run in are ice and storms.
Initially, I thought running in winter was complicated, but it doesn’t have to be. From a cost perspective, running is a very accessible sport and running in winter is no different. You don’t need to spend much money unless you want to island if you buy smartly, your gear will last for years. Here’s what you’ll need:
Essentials for Winter Running
Warm tights:
I have a few pairs of thermal tights from Lululemon that have lasted me years! They’re warm, comfortable, and feature handy pockets for keys, gels, and my phone. While mine don’t have waterproof or wind-blocking panels, I can see how those features would be great if you live in a wet or windy area.
Base layers:
I tend to run hot, so I don’t layer much. I own several long-sleeved tops that are lightweight yet warm. Merino wool is fantastic—it regulates temperature, keeping you warm in the cold and cool if you heat up. My decade-old Lululemon tops are still going strong. If it’s super cold, I wear two of them! I also have a couple of Smartwool tops which keep me really warm.
A good winter jacket:
I own two jackets, but my old, inexpensive one is still my favorite. Saucony jackets are a great option because they’re lightweight, warm, and feature windproof panels on the arms. My North Face jacket is more like a fleecy top and doesn’t have as much weather protections but it works well in cold, dry conditions.
Warm socks:
Merino wool socks are a must for rain or snow. Even if you step in an ice-cold puddle, they’ll keep your feet warm and dry. They also reduce sweating, which helps with warmth. I love these ones from Feetures.
Gloves:
A lightweight pair of gloves can make a big difference in keeping your hands warm and preventing dry skin. One of the keys to keeping warm when running in the winter is to protect your extremities, and my hands are first on the list! I have a pair of Lululemon gloves that have lasted me a decade!
Hats, gaiters, and ear warmers:
I don’t wear a hat because I run warm, but I love ear warmers and gaiters for extra warmth. My favorites are a Lululemon ear warmer and a Smartwool headband, which doubles as a neck gaiter as it so wide.
Shoes:
If you run in winter, you’ll likely find that regular running shoes work fine, but if you’re dealing with snow or ice, consider investing in YakTrax for added traction. I find them a little rigid for running in so I don’t have any, but they work really well and are great for traction and preventing you from slipping.
Smart Shopping Tips
Winter gear can last years, so it’s worth investing in quality pieces. I like to shop for winter gear in the spring when it’s on sale. REI and local running stores are excellent places to find deals. I generally look in around March time as that’s when the best sales are.
The Key to Winter Running: Layers
Layering is essential for winter running. Our apartment is so warm that I often have to step outside to gauge how cold it is. A great piece of advice I’ve followed is to dress as if it’s 5–10°C warmer than the actual temperature. Your body will warm up as you run, so there’s no need to overdress.
Temperature-Based Recommendations:
- Above 5°C: Lightweight long-sleeve shirt or t-shirt; shorts or lightweight tights.
- 0°C to 5°C: Long-sleeve shirt with a light jacket or vest; full-length running tights.
- -5°C to 0°C: Thermal base layer, mid-layer (like fleece), wind-resistant jacket; thermal tights.
- -10°C to -5°C: Thermal base layer, insulated mid-layer, waterproof jacket; double-layer tights.
- Below -10°C: Multiple thermal layers, windproof jacket; thermal pants, heavy-duty gloves, and balaclava.
Additional Tips
- Avoid cotton: It retains moisture and makes you colder. Stick to moisture-wicking fabrics.
- Protect extremities: Your hands, feet, and ears are most vulnerable to the cold.
- Adjust for wind chill: Wind can make it feel much colder, so plan accordingly. If it’s damp, I always wear a jacket. Sometimes that might just be a wind breaker, but sometimes it’s a fleecy jacket.
- Wear bright colors: If you like running in the early morning of the evening, stay visible during dark winter runs by wearing bright colours. It’s always tempting to wear black, but it’s not as safe. Also consider wearing lights so that cars can see you from a distance.
Playing It Safe
Recently, DC has had a lot of snow. I love running in the snow when sidewalks are cleared, but even after ten days, many areas are still icy. Accidents can happen, so I always prioritize safety. If it’s icy, I skip outdoor running. It’s not worth the risk—I want to stay consistent with my training and injuries can sideline runners for months. On icy days, I’ll use the treadmill for easy miles or speedwork. If I’m feeling unmotivated, I head to Orange Theory. The team atmosphere and motivating coaches always get me moving.
My advice? Play it safe. If it doesn’t feel safe to run outside, it probably isn’t.
Share Your Tips!
Do you have any tips for winter running to share with others?
trainingwithvicky.com 
Leave a comment