Must-Have Winter Running Gear to Stay Warm and Safe
Running in Brooklyn. Photo by Marques Jackson Photography.
By Marnie Kunz,
Certified running coach and trainer
Winter running gear can help you stay comfortable, warm, and safe while running through even the harshest cold weather conditions. I’ve run in my share of cold places - including Canada, Vermont, Boston, Chicago, and New York City - and these are my top picks for essential running gear for winter. Whether you’re running in the snow or strong winds, these items will help you stay dry and warm so you can get your miles in. If you need a training plan to help you PR in your next race, we've got you covered! Visit the Runstreet Training Center for plans ranging from a Walk to Run Beginner’s 5K Plan to a Custom Marathon Training Plan.
Related Post: 10 Winter Running Tips to Run All Season
Essential Winter Running Gear
Cold weather running can keep you on track with your fitness goals and also offers many mental health benefits, helping to combat stress, anxiety, and depression. But when the weather turns frightful, it can be hard to trek outside in the cold. These cold weather essentials are my top recommendations to help you stay warm and safe while running during the winter months.
Before we delve into specifics, knowing a little about fabrics will help you choose the right winter running gear. When you’re dressing for winter runs, opt for sweat-wicking layers. Winter running gear should be designed for comfort and breathability, giving you insulation from the cold. When you’re shopping, look for moisture-wicking synthetic fabrics, such as nylon and polyester blends. Stay away from cotton as it tends to hold moisture, which can keep you wet and cold when you’re running.
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Base Layer
Your first winter running gear essential should be your base layer, usually a long-sleeved shirt and running pants. Lightweight, moisture-wicking material is best for your top. Choose a fitted running shirt with comfortable sleeves. Your base layer will go under your jacket and other layers so you want it to be fitted enough so that you can get your other clothes over it.
Top Picks:
Use this checklist to remember your winter running gear.
Women’s Rabbit EZ Tee LS from rabbit
Bandit Auragrid Men’s Mockneck from Bandit
For your running leggings, if the weather is very cold, you may want to wear thermal tights with extra insulation. Many running clothing brands offer heavy-duty tights for running in the cold. My favorite pair of warm running tights are from Athleta, linked below:
Top Picks:
Athleta Women’s Altitude Fleece Lined Stash High Rise Legging from Athleta
Under Armour Men’s Heatgear Leggings from Amazon
Outer Layers: Running Jacket
Holiday running in NYC. Photo by Marques Jackson Photography.
Your outer layers will depend on the weather outside. For average winter temperatures that are not too cold, a winter running jacket will be enough. Some things to look for in your running jacket include good insulation from the cold, a comfortable fit, and pockets if you want to stash your keys and essentials in your jacket.
If you live in a windy area (here’s looking at you, Chicago), you may also want a windbreaker on top of your jacket. Or, if it’s not very cold out, just a windbreaker over your base layer will be perfect.
On the other hand, if you’re running in wet conditions or extreme cold (below-freezing temperatures), you may need an additional layer for extra warmth. A running vest or a middle layer with fleece or wool makes a warm and comfortable extra layer.
Top Picks:
Adidas Women’s ULTIMATE WIND.RDY JACKET from adidas
BALEAF Women's Fleece Running Jacket from Amazon
BALEAF Men’s Winter Running Jacket from Amazon
Running Shoes
When it comes to cold-weather running gear, you may not think of running shoes as anything different than what you normally wear. But runners need extra traction and grip when running on frozen and slippery surfaces. Trail running shoes offer better traction than most road running shoes, and they can also have waterproof features such as Gore-tex to keep your feet dry in wet conditions like sleet or snow.
I like to always have a pair of waterproof trail shoes on hand for snowy or rainy runs. The extra traction also allows you to run in many different terrain types. On the other hand, when you’re running on regular cold days with no wetness, your regular running shoes should be fine.
Dress in layers for winter running.
Top Picks:
The best running shoes for you depend on many factors, including your running gait, the terrain you run on, and what feels comfortable. Here are some of the best waterproof trail running shoes that can help your feet stay dry and protected when running in snow and wet conditions:
Women’s Nike Pegasus Trail 5 GORE-TEX from Nike
Related Post: How to Find the Best Running Shoes
Running Socks
Keeping your feet warm is critical in the winter months, as hands and feet are usually the first to get affected by frostbite.Opt for cold-weather running socks that are long enough to cover your ankles. Merino wool is a runner favorite for winter running gear as it’s warm, breathable, and naturally reduces odors. I love my Bombas athletic socks with Merino wool and Darn Tough running socks for winter running - they’re warm, moisture-wicking, and super comfy (linked below).
Top Picks:
Darn Tough Men’s Quarter Lightweight Running Socks on Amazon
Darn Tough Women’s Quarter Lightweight Running Socks on Amazon
Women’s Merino Wool Blend Athletic Quarter Socks from Bombas
Men’s Merino Wool Blend Athletic Quarter Socks from Bombas
Running Hat
No winter running gear list would be complete without a warm running hat. A winter hat is a must for the cold, as your body loses a lot of heat through your head. When you’re shopping for a beanie, look for warm, moisture-wicking materials like merino wool, polyester, nylon, or a blend of these materials. Merino wool is lightweight, naturally warm, and moisture-wicking, making it a popular choice for winter running hats.
Photo by Marques Jackson at a Runstreet Art Run.
Top Picks:
Smartwool Merino Sport 150 Beanie from Amazon
Tracksmith Varsity Runner’s Cap with merino wool from Tracksmith
Tough Headwear Thermal Running Caps for Men from Amazon
Another way to keep your ears warm and covered for winter running is to wear a headband. A warm headband with merino wool gives your ears protection from howling winds.
Top Picks:
Running Gloves
When you’re out in cold weather, your hands can be the first to get cold. A good pair of running gloves or mittens can keep your hands shielded from the elements. Look for sweat-wicking running gloves that have enough insulation to keep your hands warm. If you run in extreme cold, you will need an extra pair of gloves that are heavier and offer extrawarmth. You can use regular winter running gloves for the days that are above freezing, but when windchills plunge, the thicker gloves will come in handy.
Top Picks:
TrailHeads Men’s Power Running Gloves from Amazon
TrailHeads Women's Running Gloves from Amazon
Other Accessories
Most runners don’t think of sunglasses as a cold weather accessory, but the sun can be blinding in the winter too. Running sunglasses will protect your eyes from the sun and on bright, snowy days. And speaking of sun protection, don’t forget your sunscreen - harmful rays can still penetrate your skin in the winter months.
Top Picks:
Goodr OG Sunglasses from Amazon
Neutrogena Sport Face Sunscreen from Amazon
Related Post: Best Sunscreen for Runners
Face and Neck Coverings
If you’re running in extreme cold, you’ll need to cover your neck and face to prevent frostbite. A neck gaiter or buff encircles your neck and offers warmth and protection from the elements. For face coverage, you can pull up a buff or gaiter to protect the lower part of your face. Another option for your face is to wear a balaclava or ski mask to protect your nose and forehead from the cold.
Top Picks:
Nike Dri-Fit Running Wrap from Amazon
adidas Alphaskin Balaclava from Amazon
Cold Weather Running Tips
Running in the cold requires more than winter running gear - adapting your training is also important to prevent injuries and stay safe. Here are some cold weather running tips to stay running strong all season long:
Trail running shoes have better traction for running in snow.
Warm up before your cold weather runs. Do some dynamic stretches inside to warm your body up or you can start slowly outside with a light jog before your run.
Slow down. Adjust your pace to go more slowly in cold weather, especially if the weather is extreme. Winter running is a good time to do Zone 2 training at a moderate pace and save the speed workouts for warmer weather.
Check the weather before your run. Find out the wind chill so you know how cold it feels outside and add extra layers if needed.
If in doubt, it’s better to wear extra layers and you can always peel some off if needed and tie your jacket around your waist, put your gloves in your pockets, etc.
Change quickly after running in the cold. Staying warm and dry is important to take off your sweaty clothes right after a run and shower and change into warm clothing.
Have an emergency plan. Always have a safety contact and emergency plan when you’re running in the cold. Let a trusted contact track your run (you can share your phone location or use a running app like Strava to share your location with someone). Also, know your route and stay in areas where you can access warmth if you need to go inside or into a car, etc. Don’t run in isolated areas by yourself in extreme cold.
Make sure you’re visible when you run. The sun sets early in the winter months, and wearing reflective gear improves your visibility and allows others to see you for safety.
Wear waterproof gear if it’s at all wet outside. A waterproof jacket can go a long way toward keeping you dry on the run. Getting wet greatly increases your chances of getting hypothermia and other cold-related conditions.
Don’t run in icy conditions. No matter how much traction you have on your shoes, you’ll slip on ice. Skip the outdoor run if it’s icy outside and hit the treadmill or gym for an indoor workout.
When Is It Too Cold to Run Outside?
The American College of Sports Medicine advises that you can exercise in the cold if you take enough precautions and consider related risks, but if the wind chill temperature is below -27 degrees C (-18 degrees F), then the risk of injury is too high. Besides temperature and wind chill, you’ll need to consider other conditions like ice, snow, sleet, and overall wet weather. If your feet or other body parts get wet, you’ll be at risk of cold-related injuries like frostbite or hypothermia.
Do you run outdoors in the cold? Follow and tag @Runstreet on Instagram to share your training and get cheered on. If you need a training plan to help you run your best race yet, visit the Runstreet Training Center.
Happy running to you!
Related Posts: How to Find the Best Running Backpack, What to Wear Running - Checklist from a Run Coach, When Is It Too Cold To Run?,
Marnie Kunz is a NASM-certified 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.
