Cold weather running gear quick picks
Men’s base layer: Nike Pro Dri-Fit Slim Long-Sleeve Top
Women's crew neck top: Craft Women's Active Extreme Base Layer
Men’s outdoor running shoes: Nike Pegasus Trail 5 Gore-Tex
Women’s outdoor running shoes: Icebug Women's NewRun
Warm socks: Darn Tough Horizon Micro Crew Running Socks
Chilly, dark days may have you in hibernation mode, but science has found more than one good reason for investing in cold weather running gear when hitting the road (or trail) and running outdoors. It turns out you actually get a better workout running in cold weather than you do in warmer months, even if your mileage and time remain the same. That’s because your body is working to maintain your core temperature at the same time it’s working out. Research also indicates that when your body sweats less, it gives your circulation a boost, allowing you to achieve the same pace with a lower heart rate. Plus, exercise is one way to combat seasonal affective disorder.
Of course, cold weather has some drawbacks: extreme temps, slippery conditions and lower visibility to name a few. Fortunately, most of these hazards can be addressed with the right gear. We asked pro runners and coaches what they wear to run outside in the cold, and here are some of their essentials.
What to look for in cold weather running gear
According to Heather Helzer, a certified running coach with Turnagain Training, based in Anchorage, Alaska, and a professional winter triathlete who has run in -15 degree Fahrenheit temps, layering is everything when you’re talking winter weather. “There’s a saying,” she says. “There’s no such thing as bad weather, just bad attire. And having the proper layering system is key to winter running.”
Layering gives you flexibility, which means that you can take off that warm winter coat or insulated jacket if/when you get too hot during your run. “Your base layer locks in the heat,” says Danny Docherty, program director of Run Minnesota. “If it’s below zero, you want something tight-fitting to your body. It acts like an extra layer of skin.” He usually starts with a sweat-wicking base and tops it with a looser, wind- or rain-proof layer. “If it’s really cold, I add a third mid-layer shirt in between,” he says. Ideally, you don’t want to feel too warm when you first step outside, because your body will heat up after you put in a few miles, he says.
Another favorite saying of Helzer’s is “cotton kills.” If cotton gets warm, it absorbs moisture, which can then freeze. That’s why she swears by synthetic and wool materials that wick away moisture from your body but are also breathable.
She likes to start with a lightweight base layer — a long-sleeve shirt and pants or running tights — made of one of those fabrics. If it’s below zero and windy, she will add wool underwear and fleece shorts. “For women, blood circulation stays in your core, so without the shorts, your butt and quads are like ice cubes,” she says.
For your outer layers, you can’t just throw on a sweatshirt or hoodie and call it a day. You need some built-in wind and rain or snow protection, like Gore-Tex material or windproof panels. Jackets or vests that have some kind of glow-in-the dark detailing for enhanced visibility are also a good idea when daylight hours are in short supply. Helzer recommends wearing a headlamp to make yourself visible in bad weather conditions.
Men’s outdoor running clothing
On really cold days, Docherty likes this long-sleeve base layer. The form- fitting garment keeps warmth close to the body while allowing sweat to still evaporate thanks to a polyester microfiber that wicks moisture away to speed up sweat evaporation while maintaining your body temperature.
Tracksmith is a New England-based running apparel company, so the brand has plenty of experience with cold weather. “The Harrier Long-Sleeve is made with merino wool and keeps me warm in any cooler conditions,” says Docherty.
Waterproof and lightweight, this Storm Creek Explorer jacket is great for rainy or snowy conditions because it offers protection from the elements while still remaining breathable. You can get it in black or blue and it goes up to a 5XL for all types of runners.
A balaclava is an essential piece when the temperatures dip. It protects your lungs from frigid air, and this one from REI also uses PolarTec fleece to counter light showers and wind.
“I like the Tracksmith Session pants for running year-round,” Docherty says. “They are light, flexible and offer good protection from the wind and cold temperatures.” They also dry quickly and protect you from UV rays.
“A vest is a key piece a lot of people don’t have,” says Docherty. “It keeps your core warm but gives your arms more freedom.” He likes this Nike vest because it keeps heat in while still allowing for breathability.
Women’s outdoor running clothing
“This top from Craft Sportswear is super lightweight and comfortable against your skin but great for a base layer,” says Helzer. She also loves the short turtleneck fit and length in the arms and waist as well.
Running coach Julianne Benson likes this half-zip for a mid-layer because it’s made with moisture-wicking fabric and is super soft. If you decide to wear it as an outer layer on warmer days, it has reflective elements to help you be more visible as well.
“Athleta’s winter tights are hands-down the best pants on the market for winter running in temperatures below 20 degrees,” Helzer says. “They're the warmest, softest tights.” A fleece lining feels extra cozy on these tights, yet they are still breathable and moisture-wicking.
These cozy tights are crafted from merino wool, which is comfortable on your skin, and boast a durable synthetic exterior to brave the elements. They also have built-in reflective elements so you’re more visible in the dark or dim light.
A vest is great for keeping your core warm while giving your arms more range of motion. This one uses wool insulation so it’s not bulky, but is plenty warm, and it has a hood for added wind protection.
When it’s windy or rainy, this light shell from On Running can go over top of your warmer layers to repel the elements, and it folds away compactly, says Helzer. She recommends sizing up for outerwear because it has to accommodate your base layers.
Your mid and base layers will keep you warm, so the outer layer doesn’t need to be bulky, just wind- and waterproof and breathable, says Benson. This Nike jacket repels wind and rain, and does it all with style.
“This jacket keeps me warm outdoors running below zero degrees,” says Helzer. “I wear it two sizes up to allow for layering underneath on those cold winter days in Alaska. I also love the side pockets on this jacket for stashing your gloves when you get too warm.”
Men’s outdoor running shoes
Docherty likes these shoes for all winter conditions. “It has good traction for any ice I may encounter on the run,” he says, and the durable Gore-Tex upper is warm and waterproof for running on days with precipitation.
For a little more speed on the trail, Docherty likes these Hoka shoes, which he says have a comfortable-fitting upper, roomy forefoot (nice to have when you need thicker socks in the winter) and carbon fiber plate to help with faster paces. They've also got good stability, which helps on uneven ground.
Women’s outdoor running shoes
“These are my favorite for winter running on icy roads and snow,” Helzer says. “They have Gore-Tex material so they keep the heat in. The microspikes do not allow you to slip and the Boa lace system is very helpful, allowing you to not have to remove your gloves to tighten your laces.”
These all-weather, long-distance running shoes are made for trails, and it shows. Their soles have great traction and the shoes' upper is made with Gore-Tex, which resists wind and rain while remaining breathable.
Outdoor running accessories
“Hands, fingers and ears are very susceptible to the cold,” says Benson. “Moisture-wicking gloves with mittens over top are a good choice if the day is particularly cold.”
Toes are similarly susceptible, but avoid doubling up on socks, as friction can cause blisters. Benson recommends wool socks because they are both warm and breathable, which helps keep feet insulated even during damp, cold runs.
As for headgear, Helzer and Docherty both like a good running beanie, but any kind of winter cap, headband or ear warmer will work. If you’re hitting temps below negative 5 degrees Farenheit, you can damage your lungs from breathing cold air, so a buff, gaiter or balaclava is recommended. You should also use an easy pace at those temps, since your body is already working overtime.
“I live in wool socks in the winter,” says Helzer. Darn Tough, which is based in Vermont, makes durable wool socks in fun designs for men and women, and stands by their products so much, they come with a lifetime guarantee.
“I like a tight-knit beanie with a soft and relaxed fit like this one,” says Docherty. This hat is comfortable on a run and keeps your head warm while still letting your scalp breathe.
“I own several different gloves because different temps warrant different needs,” says Helzer. She prefers gloves to mittens because she thinks it’s important to have finger dexterity movement to keep blood pumping. As with jackets, she sizes up on gloves.
“Craft Hybrid gloves are great for winter running with a windproof layer that is easily removable when your hands get too hot," she says. “I love my bright yellow pair for being easily seen in the dark winter days.”
“I always go with mittens on days when the temperature is below 15 degrees Fahrenheit,” says Docherty. This pair is wind- and water-resistant and can be worn alone or over another, tighter-fitting pair for added warmth.
“In Alaska, we have 18 hours of darkness in winter,” says Helzer. “Good visibility is important for winter running.” She owns several headlamps. The Swift RL from Petzl is lightweight, rechargeable and runs up to 35 hours on a single charge.
The longest Helzer will run outdoors in the cold is 90 minutes, and that’s an effort that may need fuel. She says these gels are super trendy right now, and while they can be pricey, they won’t freeze on a long run.