by Sarah Mischianti, PT, DPT, FAFS
Cold Weather running: the time of year when stepping outside feels like an extreme sport.
But don’t let the cold keep you indoors! With the right layering strategy, you can stay warm, dry, and comfortable—without ending up a sweaty, overheated mess. The key? Layers. Lots of them. But not just any layers—smart, technical, moisture-wicking layers that work together to keep your body temperature regulated. Here’s how to do it right.
What Are My Options?
Up Top
Base Layer: This is the layer that sits against your skin, so make it count. It should be light, soft, and moisture-wicking to keep sweat from turning you into a human icicle. A long-sleeve running shirt is a great choice, especially if the weather is extra brutal.
Mid-Layer: This is your warmth layer. It should do the heavy lifting in keeping you toasty. Depending on how cold it is, this could be a lightweight fleece or an insulated jacket.
Outer-Layer: This is your shield against the elements—wind, rain, and snow. A breathable, windproof, and waterproof shell jacket lets the inner layers do their job while keeping you dry and protected.
Running Gloves: Your fingers are the first to feel the chill, so don’t forget them! If temperatures drop into the teens, mittens are your best bet since they allow for finger-to-finger contact (aka shared body heat).
Hats or Headbands: Cover your ears! They’re extra sensitive to the cold, especially in windy conditions. A thermal hat or fleece-lined headband will do the trick.
Down Low
Leggings/Tights or Pants: Fleece-lined leggings provide warmth, while running pants offer wind protection. Choose what works best for you, just make sure they don’t restrict movement or sag mid-run.
Wool Socks: Wool is a game-changer. It keeps your feet warm even if they get wet (unlike cotton, which will betray you).
Layers, Layers, Layers—How to Stay Warm and Dry
Winter weather is unpredictable. One day it’s crisp and sunny, the next it’s a frozen tundra. The trick? A good layering system that traps heat while wicking moisture away. Think of it like insulation for your body—each layer plays a role in keeping you comfortable.
A few pro tips:
Avoid cotton. It soaks up sweat and leaves you damp and cold. Stick to technical fabrics.
Tuck in your layers. This helps seal in warmth and blocks out wind.
Experiment! Everyone runs at a different temperature. It may take a few outings to find your perfect cold-weather gear combo.
How Many Layers Do I Need When Running in the Cold?
The air temp might say one thing, but your body will feel another. Expect to feel 10-20 degrees warmer once you get moving. Here’s a breakdown of what to wear at different temps:
Running in 50-60 degrees:
Mid-length or quarter tights (or even shorts, if you run warm) with a long-sleeve running top.
For rainy days, pack a lightweight waterproof jacket that you can stash away easily.
Running in 30-40 degrees:
Full-length or mid-length leggings.
Base layer + mid-layer (like a fleece) or a wind-blocking shell/vest.
Light gloves and a headband/hat—these can be tucked in a pocket if you heat up.
Running in 20-30 degrees:
Now we’re talking serious layers. Think thermal leggings, a moisture-wicking base layer, an insulating mid-layer, and a weatherproof outer shell.
A hat or ear band is a must. Frostbite is no joke.
Running in <20 degrees:
Time for the heavy-duty gear.
Thermal running tights, a base layer, a fleece or down mid-layer, and a waterproof, windproof outer shell.
Cover everything—hat, gloves, and even a buff or gaiter to protect your face from icy air.
Cold weather running doesn’t have to be miserable. With the right layering strategy, you’ll be warm, dry, and ready to log those miles. Now bundle up, get out there, and show the cold who’s boss!
