WINTER RUNNING

Running in Cold & Snowy Weather: How to Stay Warm, Dry, and Safe 

Winter running can feel intimidating—cold air biting your face, icy sidewalks, slush soaking your shoes—but with the right approach, it can also be incredibly empowering. There’s something magical about heading out when the world is quiet and snowy. The key? Smart layering, weather awareness, and a few winter-specific tweaks.

Let’s break it down so you can run confidently no matter what winter throws your way.

Master the Art of Layering 

Cold weather running is all about layers, layers, layers. Instead of relying on one bulky piece, a layered system traps warm air between garments while still allowing sweat to escape. Especially with below freezing temperatures, layers are your best friend.

Up-top

• A base layer like a light long sleeve that is moisture-wicking is my go-to. Think of all of those NYRR race shirts you have lying around!  

• A middle or insulation layer is where the warm happens. Fleece or wool are staples in my winter running gear. 

• The outermost layer is your shield. A breathable, wind- and waterproof shell keeps snow, sleet, and biting wind from undoing all the good work your inner layers are doing.

Accessories 

• Gloves or Mittens: Fingers are frostbite-prone. When temps dip into the teens, mittens win because finger-to-finger contact = more warmth. Hand warmers are clutch for extra-cold days.

• Hats or Headbands: Covering your ears helps retain heat and protects exposed skin, especially in high winds.

Down low

• Leggings or Running Pants: Fleece-lined tights are cozy and flexible. Wind-blocking pants can be great on blustery days—just make sure they don’t restrict movement.

• Wool Socks: Wool is a winter MVP. It insulates even when wet and helps prevent cold toes. On brutally cold days, foot warmers placed on top of your feet can make a huge difference.

Snow-Specific Tips (Because Winter Isn’t Just Cold)

Cold is one thing—snow and ice add another layer of challenge.

• Traction matters: If sidewalks or paths are icy, consider traction devices or shoes with better grip.

• Waterproof where it counts: Snow melts. Wet socks and shoes = cold feet fast. Prioritize water-resistant uppers and wool socks.

• Switching to the treadmill. It’s not everyone’s favorite and can be monotonous.  However, safety first. With extreme temperatures or icy conditions, it may be best to pivot and go for a treadmill run. 

Final Thoughts: Be Patient With the Process

Finding your perfect winter setup takes trial and error. One run you’ll be cold, the next you’ll overdress—totally normal. Don’t get discouraged. With each outing, you’ll dial in what works best for you.

Winter running isn’t about suffering—it’s about adapting. Dress smart, respect the conditions, and you’ll be amazed at how strong (and proud) you feel when you finish that cold, snowy run.