Ultimate Guide to Cold Weather Running

Once September rolls around, in Wisconsin the cold temperatures start to creep in. Just because the temperatures start to fall, does not mean that you have to stop running outside. I prefer cold weather running, over a hot humid summer run any day. If you dress right and follow a few simple tips, you can enjoy cold weather running all winter long.

Weather

The best way to determine what your run is going to be like is to monitor the weather. In summer it doesn’t matter too much if it’s windy or not. Wind in winter could mean the difference of an additional layer, or no run at all. I always looks at the feels like temperature, especially in winter. First and foremost determine if the conditions are safe. If its too cold, then its time to hit the treadmill.

Cold weather running can be amazing. The best run is a snowy run! Picture cool crisp air and light snow falling down. Watch the weather and plan a run on a snowy day, you won’t regret it!

There are many days in Wisconsin, where we see negative temperatures in winter. Every runner has a cut off of how cold they are willing to run at. My lowest temperature run was -10 F with no wind. It was the morning of a race and it was cold. I had some amazing lashicles that day!

Make a mental note of what have worn to run at certain temperatures. This will help you decide what you were comfortable wearing, was it too warm or not warm enough?

Hydration

Even though you are running in the cold and may sweat less, that does not mean to back off of hydration. If it is cold enough, the water in regular bottles will freeze. You can always plan your run, so that you run back to your house for fuel and fluids. Looking for tips on fueling check out my post on How to Fuel for Long Runs. Another option that I like are insulated hydration bottles or bladders for you hydration pack.

I use the Nathan Vaporairess pack and the Nathan 1.6 L Insulated bladder fits well inside my pack.

I also like to carry small bottles in my pockets, if I am going on a long run. The Nathan Fire and Ice bottles are small enough to fit in your jacket pocket and they never freeze!

What to Wear for Cold Weather Running?

As a general rule, add 10-20 degrees to the temperature outside and that is your running temperature. If you are going on a shorter distance run, add 10 degrees. Longer distance runs add 20 degrees. What this mean is that if its 20 degrees out and you are on a 10 mile long run, it will feel like 40 degrees out when you are running.

Sweating can make you chill. If it is breezy out run into the wind first, that way you are not getting chilled at the end of your long run with the wind blowing on you. This is were a great tech fabric comes in handy. All of your gear should be tech fabric that is sweat wicking. Avoid cotton material, as it is not breathable and will increase sweating which will cause chilling.

One suggestion, I would make to try out what works for you. Try different layers on short runs. I tend to run very hot. I may wear less layers than others. Some people are much colder and need more layers. When I ran the Rocky Raccoon 50 K in Huntsville, Texas in February I wore shorts and a tank top. In Texas, I was one of a small few. Many people started with long sleeves. It was in the high 40’s at the start and ended in the low 60’s.

Another suggestion is running sleeves. They are perfect for that 40-50 degree range. If you get too hot just quickly peel them off and your good to go in a t-shirt or tank. I have a pair of New Balance Compression Sleeves and they work great.

Temperature Guide

The temperature guide below will help you decide what to wear.

60 degrees or higher: shorts and a tank top

50 – 59 degrees: short sleeve tech shirt or tank top and shorts

40 – 49 degrees: short sleeve tech shirt with arm sleeves or long sleeve tech shirt, shorts, capris or tights. You might consider a headband or gloves to start your run.

30 – 39 degrees: long sleeve tech shirt, capris or tights, gloves and a headband. You might consider a windbreaker jacket or a vest.

20 – 29 degrees: long sleeve tech shirt, tights, gloves, headband or hat, windbreaker jacket or a vest,

10 – 19 degrees: 1-2 tech shirt layers, thick or fleece lined tights, gloves, hat, windbreaker jacket or a vest.

0 – 9 degrees: Two tech shirts layered, thick or fleece lined tights, gloves or mittens (can layer both), hat, windbreaker jacket/pants and vest.

If it is below zero but no wind chill I will run, but not if it is not safe. Then, I tend to hit the treadmill. Running when it’s that cold, I will wear 2 long sleeve tech shirts, fleece lined tights, a windbreaker jacket and a vest. I like to layer my gloves with a pair of mittens. Facemasks can help also.

Footwear

Socks are important for cold weather running. Make sure that you wear tech socks and avoid cotton. Swiftwick socks are my go to on cold days. Merino wool is a natural breathable fabric that will wick sweat while keeping your feet warm.

Typically, I run in my regular road running shoes in fall and winter. You can try Yack Tracks for extra traction. I find they throw off my gait a bit. My trail shoes are perfect for icy or snowy conditions. Trail shoes provide extra traction when its snowing. Take your time running when it’s slippery out.

The End of Your Run

Once you are done moving you will cool off quickly. Remove your running clothes right away and put on dry clothes. I like to take a hot shower and make some hot tea to warm up, and then sit back and enjoy the post run bliss! Winter running can strengthen your mental running game, but it can also provide some much needed outdoors time. Get outside and enjoy the beauty of fall and winter!