Cold Weather Running Guide + Gear
Cold Weather Running Guide + Gear
For Everyone to Read!
Falling leaves, cooler temps, and early sunsets are what marks the official start of “running season”.
For those who are used to running all year-round, you’re probably excited about the cooler weather.
With those who only got into running outdoors this calendar year (spring-summer) you may be a bit worried about how to layer properly and what gear to use in the colder weather.
Depending on where you live, you may even need to switch what time of day you run at, and be flexible on when you can/do run (volatile weather season).
But the main issue I see is people not layering properly, wearing gear that hinders their performance, or simply hesitant to run in the cold weather.
Before starting, I want to note that weather change is very much relative. If the temperature drops to 45 degrees in Miami Florida, it will feel relatively extremely cold to the inhabitants there. That same 45 degree weather in Maine would feel like a nice fall day to them.
What I am trying to say is that I don’t want to play the “it’s colder where I live” game, as it doesn’t really matter.
Shoulder Season
Shoulder seasons are roughly defined as March-May and October-November. Times of year where the weather can be unpredictable, your body is still adapting to the new temperature, and times of day vary differently in terms of true feel.
For this section of the post, we are going to be focused on fall-season shoulder.
When it comes to the fall, the main thing you will be worried about is actually not the cold, but accumulating too much sweat.
You are trying to achieve two things:
Be comfortable
Not overheat/sweat
Many people jump the gun when fall finally hits and go out in moderate weather dressed like it’s early February outside. Do not do this. It’s an easy way to waste a run and overheat. You aren’t trying to cut water to make weight for a boxing match!
Waist-Up
In the fall, long sleeve and breathable material will be your closest ally. Enough covering to keep you warm during the wee hours of the morning. Cool enough to not overheat once the sun rises and you’re 45 minutes into a 90 minute run.
Lightweight Tops
When it’s still early fall and the weather is in a weird spot, polyester actually works well. Although I know many who will never wear lighter weight (polyester) for health reasons, it definitely performs the best in the early shoulder season.
But when it’s 85% humidity, 35 degrees when you start your run, and 50 when you end it, you’ll want something that can keep you warm for during the beginning, but breathable to cool you down towards the end.
My gold-standard for this category is Patagonia Lightweight Capilene Cool
There are a few market comps on Amazon that can be found for much cheaper, but I have not found one as lightweight and breathable yet. Patagonia also makes a T-shirt version as well. As always, I don’t post links to goods that aren’t owned by me, and never have been an affiliate.
Merino Wool
Merino wool is a godsend for runners in northern climates. It’s best to be worn in colder temperatures when the humidity is also low. When the weather is dry, this shirt helps dry your sweat and regulates your body temperature.
Helps cool when you start to sweat, helps keep you warm in the first few miles of a run. Plus it’s all natural!
Another pro is that it’s extremely odor resistant, and can be worn many times before needing a proper wash. Of course, I advise you to wash your clothes, but if you’re just doing some light jogging, it’s worth using twice or on a day with a double.
Tracksmith has an entire line dedicated to merino wool, and they were the pioneers of using this material for running specific activity. But some cheaper market comps have popped up such as Smart Wool.
Headwear
What most people get wrong is that you really don’t need any kind of skullcap or beanie unless the temperature is 20 degrees Fahrenheit or below.
Wearing something like the above will just cause unneeded sweating and you’ll end up carrying it in your hand. As I’ve stated before, running in the cold weather is about toeing the line of being slightly cold to slightly warm/comfortable. It’s much easier to overheat while running than it is to be too cold.
A breathable hat is probably you’re best bet if you *want* to wear a hat. Something from Ciele or a brand that white labels Boco.
What I do recommend in colder temperatures (below freezing)—especially when there are high winds—are earmuffs. Earmuffs traditionally are a bit “geeky” in US culture, but there are some slim ones being made. Also, we’re after utility here, not looks.
The great thing about earmuffs is that the main pain point above your neck in cold weather are the ears. Nothing is more uncomfortable than freezing ears. Just keeping these warm will give the illusion that your entire body is in fact warm, and make the outdoor experience much more enjoyable.
Head Lamp
If you live in places that do not have daylight savings time—like Arizona or Hawaii—then this section may not be for you.
But if you live in other locations, especially northern cities, where it stays very dark until late in the morning, and the sun goes down very early in the evening, then a headlamp is a smart purchase!
Gloves
Much like your top base layer, thin material that “gets the job done” is best. This is because you never want to be in a place where what you’re wearing is causing you to sweat more than you need.
This applies to gloves as well. Smart Wool makes a great pair of Merino Wool lined gloves for a fair price.
I see too many people wear over-insulated winter gloves/mittens and they end up hav to carry them or stuff them in their running belt or shorts. This will hamper your running economy either way. Go lightweight, be a bit chilly to start, and let you body natural heat up around the thin material you’re wearing.
Waist-Down
The waist-down section of your body has much less “pain points” that the cold affects. Exposed skin really isn’t a big deal here until you get into the lower temperatures, but there are still a few items I like to have on deck to stay comfy.
Tights/Leggings
I am really only a fan of leggings when the cold becomes starts affecting my knees and feet. You’ll know you need added leggings in the winter when you come inside after a run with shorts on and your knees are on fire from the extreme temperature change.
IMO, Under Armour is and has been the gold standard for cold weather gear. I would stick with them or find your favorite brand and use theirs. Really not a big deal, they mostly have all the same materials.
Socks
As running shoes become more minimal in the upper in order to be as lightweight as possible, this will lead to them becoming more “drafty”. AKA your feet will get colder more often.
Just as lightweight and breathable socks in the summer help you, a bit thicker socks in the cold will do the same.
My favorite socks I’ve worn are Darn Tough Vermont (shoutout VT, lifetime warranty) socks.
They make a lot Merino Wool socks as well, to help regulate temperature and keep your feet/shoes smelling nice. As I said before, when in the dry cold, Merino Wool wins!
Other good sock companies are Dry Max, Smart wool, and Balega.
Shoes
Like most of these items, the shoes are highly dependent on where you live. Even more so dependent on the terrain you run on, and the amount of rain (ice) and snow you receive.
This may mean that you want a shoe with more insulation, keeping your feet warm. But another feature many don’t think about is outsole tread.
If you’re in the countryside and receive snow, ice, mud, or rain, on your roads, trails, trunk lines, and sidewalks, then a shoe with traction would help you immensely.
Nike Pegasus Trail
This comes in two versions: one with Gore-Tex, another without.
The Gore-Tex adds a layer of waterproofing and warmth, but if in conditions above freezing, you can find yourself overheating from lack of ventilation. Only buy the Gore-Tex if you *need* it.
Other than that, the shoe is the same fit and feel wise. It has great traction, comfortable upper, and some solid responsiveness. Think of it as a road shoe with even traction to keep you safe in harsher conditions.
The North Face Altamesa 300
Very similar to the Pegasus Trail, but with no Gore-Tex option.
This shoe very much has a road-style feeling, and is meant for flowy single track and trunk lines—nothing too technical—which makes it a perfect candidate for winter running.
Also a great road-to-trail shoe if you’re switching up terrain mid run.
Note:
I offer coaching here. We basically will be talking every-other day via email/X/Substack (or however often you’d like), and plans are made on a weekly basis tailored to what your goals are. Like I said, we will be talking often, so this training is highly adaptable and can be changed on a dime if issues arise (or more training is needed!).
-BTR