What to Wear While Winter Running

Unless you have access to a treadmill, winter running can be next to impossible. But if you have the right gear, you can run in most winter conditions. It’s important to understand the limits of regular winter clothes and the benefits of specially tailored gear.

Rule No. 1: Avoid cotton. It will absorb water and could make a cold situation much worse. Beyond that, here are a few tips.

Torso and Up

For most runners, the head is the easy part: A beanie or a hood will block out the wind and deflect the snow. Material-wise, go with what’s the most comfortable for you, but make sure it’s something that’s easily seen. A backdrop of snow might make you more visible during the day, but while night running, you’ll be thankful for headgear that stands out.

Ear covers are perfect for protecting vulnerable earlobes. We recommend covers with a layer of quick-drying polyester on the outside and soft fleece against your ear. Be sure to pay extra attention to your surroundings, since your hearing could be limited.

For upper body wear, don’t simply drag out an everyday sweatshirt to pile on top of T-shirt after T-shirt. Some runners might opt for a thermal vest to both trap in core heat and repel water and snow. Others might prefer skin-snug thermal undershirts, while leaving the wind deflection for an outer lightweight wind jacket.

As we have mentioned in the past, mittens are preferable to gloves, since they allow your fingers to warm each other up. We suggest breathable fabric, with room for a heating pack. An alternative to mittens could be a pair of wool socks stretched over your hands. Gloves or mittens provide another opportunity to show cars where you are at night, as your hands (hopefully) are in constant motion.

Pants and Shoes

You’ll want pants that stretch. We recommend loose-fitting pants with a polyester interior to comfortably wick away sweat and a smooth nylon exterior to protect against the wetter elements. Again, go for a design with reflective stripes to make sure you’re not invisible running down an icy sidewalk.

If you’ve ever sloshed your way down a snowy sidewalk, you already know that footwear matters. It’s true when you’re walking, and it’s even more relevant if you’re hoofing it at top speed. We recommend trail shoes with better traction. Or if you’ve got an old pair of running shoes that you don’t mind beating up, try adapting them with some small screws. You make “screw shoes” by drilling them into the heel and sole of your shoe, being extra careful not to penetrate into the shoe itself. The screws will dig into the ice and snow and keep you from sliding around. If you don’t want to go to all that trouble, there are products out there that you can attach to your shoes.

For socks, go with something medium-weight, and if it’s especially cold, wool wouldn’t be a bad idea. Leave the ankle socks at home until summer. You will want something that reaches high. Or, you could use them as a base layer for your feet and then throw the wool layer on top!

Learn more about the do’s and don’ts of winter running at www.TheRunningInstitute.com.

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