By Marnie Kunz,
Certified trainer and run coach

Running in 40 degree weather offers a brisk, chilly environment to get your miles in. As a running coach, I wanted to offer tips for making the most of your 40-degree runs, with guidelines on what to wear and how to run safely. Depending on where you live, you may consider running in 40-degree temperatures to be anything from freezing cold to warm and balmy. Unless you live in a very cold climate, running at 40 degrees Fahrenheit (4.44 degrees Celsius) is usually considered cold weather running. I have lived and run in warmer places (Atlanta) and colder ones (New York City and Chicago), and I understand how the climate can affect how you feel when running in the cold. When I lived in Atlanta, for instance, 40 degrees felt very cold, whereas in New York City it’s a mild but cool temperature during the winter. These tips will help you dress smart and stay comfortable for your 40-degree runs.

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What to Wear for Running in 40 Degree Weather

Whether you feel comfortable running in 40 degree temperatures depends a lot on how you dress. Layering is the best way to stay warm, and if you get too hot on the run, you can always remove layers to feel cooler. Also, personal preference comes into play as some people enjoy feeling warm throughout their runs and others don’t mind the cold and may even run in a t-shirt or running shorts even when it’s snowing (we’ve all seen these runners!).

Running Clothing

The best way to dress for running in 40 degree weather is to wear moisture-wicking layers. Get sweat-wicking running clothes made of synthetic blends or merino wool to help keep your skin dry and warm on the run. Stay away from cotton as it holds moisture and will make you wet and cold on winter runs. Your base layer should be a fitted long-sleeve shirt made of moisture-wicking materials (all major athletic brands have moisture-wicking running shirts).

For your running pants, wear long running tights that are fitted or relaxed fit. If you get cold easily, you can wear running tights with extra cold weather insulation in the form of a fleece lining. If you’ll be running in the rain, sleet or snow, you may want waterproof pants.

For your outer layer, put on a running jacket designed for cold weather. A good winter running jacket will keep you warm while still wicking sweat from your skin and base layer. Once again, for running in wet conditions, consider investing in a waterproof winter running jacket.

If you live in a warm climate and feel like 40 degrees is very cold, you can also wear a mid-layer between your base layer and running jacket. This insulating layer may be a fleece or other warm material to trap warmth.

Headwear

A winter running hat is a lifesaver to stay warm when running in 40 degree weather. Opt for a lightweight but warm, moisture-wicking beanie to prevent heat from leaving your body through your head. If you don’t feel like you need as much warmth as a winter hat, a winter running headband can keep your ears toasty while allowing your head to breathe more.

Gloves

Gloves help keep your extremities warm on winter runs. If it feels mildly cold outside, thin running gloves may be all you need to stay comfortable. For colder conditions with wind or precipitation, wear thicker gloves. Winter running gloves with windproof or water-resistant materials can help your hands stay dry and warm even in snowy or rainy conditions.

Accessories

If it’s sunny outside, no matter how cold, wear sunglasses to protect your eyes from UV rays. Sunglasses will also make it easier to see on your run. And don’t forget sunscreen for your face and hands on sunny days. Even in the winter, the sun’s rays have damaging effects on your skin.

On cold days, you may want extra insulation for your face and neck. A neck gaiter will keep your neck warm. If it gets very windy or cold, you can also pull the gaiter up over the lower part of your face for extra warmth.

Running Shoes

To prepare for running in 40 degree weather, wear running shoes with good traction if there’s ice, snow, or rain. And if you’re hitting the trails, trail running shoes are your best bet for good traction and support on uneven terrain. For wet conditions, consider investing in waterproof trail running shoes to keep your feet dry.

Getting waterproof trail running shoes with Gore-tex was a game changer for me, allowing me to run in snowy conditions while keeping my feet dry. If you live in a place that rains or snows a lot, waterproof running shoes are well worth it.

Tips for Running in the Cold

Check the wind chill before going on a run. According to the National Oceanic and Atmospheric Administration, the wind chill is the effect of the cold wind on people – as the wind increases, it removes heat from the body faster, driving down skin temperature and, eventually, internal body temperature. Wind chill temperature is therefore based on the rate of heat loss from exposed skin caused by wind and cold, and it can give you an approximation of how cold the air feels on your body. If it’s windy or wet outside, the wind chill will be much colder than 40 degrees, and you’ll need to wear extra protection on your run. Thick gloves, an extra layer of insulation, and a waterproof running jacket can help you stay comfortable when the wind chill is colder than the temperature.
Do a warm-up in cold weather to increase blood flow, prepare your body to run, and prevent injury. Do some dynamic stretches to warm up before your run with exercises like leg swings, high knees, and butt kicks.
Hydrate well by drinking plenty of fluids before, during, and after your run. Even though you may not feel it as much in the cold, your body can still get dehydrated when running in cold weather. Your body loses fluids through breathing, especially in dry winter air. Drink about 6 to 8 ounces of fluid for every 20 minutes of running. Cold air has less moisture, so your lungs need to moisturize incoming air, which uses up body water reserves.

Listen to your body and adjust your pace and distance as needed. If the weather is especially harsh or if you have any unusual aches or pains, it’s ok to cut your run short.
Adjust your pace and distance as needed. Your body needs time to adapt to colder conditions, so your first few winter runs might be slower. Shorter strides and a relaxed, steady pace will help you maintain good form and avoid falls and strains.
Run with a buddy. Find a running partner and you’ll feel more accountable and enjoy your winter running more.
Be aware of your surroundings, especially if you’re running at night or in isolated areas. Wear reflective gear to increase visibility if you’re running in low-light conditions. You can also share your location with a trusted person so they can track your run for safety.
Plan your routes with shorter daylight hours in mind. Watch out for icy patches, puddles, and weak tree limbs during winter runs.

Cool down and do some stretches after your run to improve flexibility and reduce muscle soreness.

FAQs

Is it safe to run in 40-degree weather?

Yes, it's generally safe to run in 40-degree weather. However, wearing moisture-wicking layers is crucial. Dress in layers, starting with a moisture-wicking base layer, and add insulating and wind-resistant layers as needed. Remember that your body will warm up as you run, so you may feel about 10 to 20 degrees warmer than the actual temperature during your run.

What should I wear for running in 40-degree weather?

For 40-degree weather, wear a moisture-wicking long-sleeve shirt as a base layer, paired with running tights or pants. Add a running jacket or vest for protection from the wind and cold. Don't forget accessories like a hat or headband, gloves, and moisture-wicking socks. Adjust your layers based on your personal preference and running intensity.

How important is hydration when running in cold weather?

Hydration is just as important in cold weather as it is in warm conditions. You may not feel as thirsty, but your body still loses fluids through sweat and breathing. Aim to drink 6 to 8 ounces of water for every 20 minutes of running. Cold, dry air can also make you dehydrated, so drink plenty of fluids before, during, and after your runs.

What safety precautions should I take for cold weather running?

When running in cold weather, make sure you’re visible by wearing reflective gear, especially if you’re running during darker hours. Plan your routes in advance, considering potentially icy or wet patches. Run with a buddy for added safety and motivation. Listen to your body and be prepared to adjust your pace or distance as needed.

How should I warm up before a cold weather run?

For a full warm-up, you can start with 5 to 10 minutes of indoor cardio like walking or running in place to elevate your heart rate. Then, do some dynamic stretches like arm circles, leg swings, and high knees to prime your body for running. A good warm-up helps improve blood flow to your muscles and reduces the risk of injury in colder conditions.

Happy Running to You!

Running in 40-degree weather allows you to get in your training miles even if the weather is cold. Dressing in moisture-wicking layers and taking extra precautions for wind, snow, or rain will help you stay comfortable and safe on the run. Running with a friend or joining a running group will help you stay motivated and accountable to get in your winter miles.

If you need a training plan to help you slay your next race, visit the Runstreet Training Center and I’ll be happy to help you. For more training tips and workouts, get our free Wellness Wednesday newsletter delivered to your inbox weekly.

Happy running to you, and stay safe out there!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Running in 40 Degree Weather: A Run Coach’s Essential Guide