Running in Cold Weather: How To Dress, Warm Up and Stay Comfortable

The cold shouldn’t stop you from getting outside and going for a run. But it’s critical to be prepared to face the elements.

If you’re new to running in cold temperatures or haven’t enjoyed it in the past, these expert tips for running in cold weather will help you optimize your workout.

Cold-weather running is generally safe when done properly. Understanding how cold temperatures affect your body is key to staying safe and comfortable.

“Inhaling cold air increases airway resistance and might cause airway irritation, causing breathing to feel more difficult,” said Dennis Colón, P.T., D.P.T., a doctor of physical therapy who treats endurance runners. “In some runners, airway irritation might also trigger mild bronchoconstriction.”

Cold temperatures also affect muscle function. “Muscles may cool off in cold environments, taking longer to warm up to an efficient aerobic output,” Colón explained. “This could result in a temporary decrease in aerobic capacity, increased reliance on anaerobic metabolism, and increase in perceived effort, particularly on windy days.”

There aren’t many injuries correlated to running in cold weather. Instead, most injuries manifest because of being underprepared or not properly warming up — regardless of temperature, said Jessica Chang, D.P.T., O.C.S.

Although you aren’t at greater risk for injury, it’s still important to check weather reports for conditions like snow and ice, as that can increase your risk of slipping and falling, Chang said.

• Mental health benefits: Running can reduce depression, anxiety and stress, which may be especially beneficial for seasonal affective disorder (SAD).
• When to cut it short: Head inside if you're still cold after 10 to 15 minutes of running or if you feel unsteady on snow or ice.
• When to skip the outdoor run: Stay inside when visibility is poor (heavy snow or sleet) or roads are deeply snow-covered or icy.

• Check wind chill and ice conditions: Always check the weather forecast before heading out. Pay special attention to the wind chill and road conditions. Move your workout indoors if the wind chill poses a frostbite risk (near -25 degrees Fahrenheit or colder) or roads are icy.
• Layer right: Wear three layers — a moisture-wicking base layer, an insulating mid-layer and a wind- and water-resistant outer shell.
• Protect extremities: Your hands, ears and feet lose heat quickly and are especially susceptible to frostbite. Protect these vulnerable areas by wearing a cold-weather hat or headband, running gloves or mitts, winter socks and running shoes.
• Stay visible: With shorter daylight hours, it’s important that you can see and be seen when running outdoors in the winter, said running coach Nicole Gainacopulos, C.S.C.S. Choose reflective running clothing, and bring a headlamp or flashlight to add visibility and help you navigate. Light or bright colors can also help you stay visible at dawn and dusk, said USATF-certified running coach Amie Dworecki.
• Hydrate: Runners often forget to drink water in colder temperatures, but you still sweat during the winter, so it’s essential to stay hydrated. “Take a couple of sips of water every 10 to 12 minutes, and be sure you’re hydrated before and after the run, too,” Gainacopulos said. Bring a running water bottle or hydration belt.

Before you get your miles in, make sure you’re wearing cold-weather running gear. Your attire will influence how you feel on your run, as you don’t want to be cold or too hot. The key is finding the right balance — Gainacopulos said you should feel “cold but not uncomfortable” when you first step outside. Dress as though the temperature outside is 20 degrees warmer than it actually is to account for the heat your body generates during exercise and prevent overheating mid-run, said Cassandra Padula Burke, RDN, a certified triathlon and running coach.

Layering your apparel is key to running safely and comfortably in cold weather. “A simple three-layer system works best,” Colón said. Build your system with these three essential layers:

1. First layer: Start with a top and a pair of leggings or pants made of sweat-wicking materials like polyester or polypropylene. “The base layer is essential as it transfers moisture from the skin,” Colón said.
2. Second layer: Add an insulating mid-layer in a fabric such as fleece or wool to trap the warm air your body generates. “Lightweight synthetic fleece tends to work best because it provides insulation without adding bulk, stays breathable during intense efforts and dries quickly if sweat does penetrate through it,” Burke said.
3. Third layer: Top everything with a wind- and water-resistant outer layer to block the elements from piercing your inner layers.

Covering your hands, ears and head is a must to prevent your extremities from freezing and going numb. Considering that your head and hands are areas that tend to lose heat rapidly, don’t forget must-have accessories such as gloves, a neck buff, and a hat or headband.

Gainacopulos is a fan of convertible gloves — thin gloves covered with mittens. “As I start to heat up, I’ll take that mitten layer off and just wear my gloves,” she said.

It may be cold outside, but your body is still sweating beneath those layers of clothing. Moisture-wicking fabrics, such as polyester, pull this sweat away from your skin and transport it to the outer layer of the clothing. Then, the sweat evaporates in the air, leaving you dry.

Steer clear of clothes made with cotton — this fabric absorbs moisture into the fibers, making it wet and heavy. “When you’re wet in cold temperatures, your body loses heat faster, which increases the risk of chilling and possibly mild hypothermia,” Colón said. So, be sure to choose sweat-wicking running apparel regardless of the season. These clothes are made with moisture-wicking fabrics such as:

• Polyester
• Polypropylene
• Nylon
• Merino wool

Temperature alone doesn’t determine how to dress for cold-weather runs. Wind makes the air feel colder than the thermometer suggests and causes your body to lose heat faster. The wind chill index accounts for both temperature and wind speed, offering a clearer picture of how cold it actually feels outside. For example, the thermostat may read -5 degrees, but with a 20-mile-per-hour wind, the wind chill drops to around -30 degrees. That means you’ll lose heat at the same rate as if the air temperature were -30.

So, factor wind chill into your clothing choices. And be especially careful when the wind chill is high enough to cause frostbite in 15 minutes or less (near -25 degrees Fahrenheit), Colón said. Cover your fingers, toes, ears and face, and wear windproof outer layers. Or, move your workout indoors.

Your warm-weather running shoes won’t cut it once temps drop and snow falls — you’ll wind up with cold, wet feet and a much higher risk of slipping on ice.

That’s where winter-ready footwear comes in. Waterproof running shoes with GORE-TEX and trail running shoes are great options for keeping your feet dry, while offering plenty of traction, Gainacopulos said. The advantage of trail shoes is that many road running shoes offer a trail version. So, if you have a pair of road running shoes you enjoy, opting for the trail shoe ensures you get a familiar fit and feel while gaining the traction needed for wintry conditions.

Another option is to add ankle gaiters and traction cleats to your go-to running shoes. The gaiters offer warmth and protection to your ankles, while traction cleats provide slip protection.

No matter the weather, warming up is nonnegotiable. It will help prime your body for the activity, increasing your heart rate, building heat in your muscles, and moving your joints through a full range of motion.

The best way to warm up is with dynamic movements such as high knees, jogging in place and walking lunges. “Dynamic movements help prepare muscles for the specific demands of running by increasing blood flow, raising core temperature and improving range of motion through movement patterns,” Dworecki said.

Static stretches, which involve holding a stretch for an extended period, are an effective way to improve flexibility. However, they don’t belong in a warm-up. “Static stretching can actually decrease power output and doesn’t prepare the neuromuscular system for vigorous activity,” Dworecki said.

This preparation is especially important when running in cold weather, since muscles and joints are naturally stiffer, she added. So, save static stretching for the cooldown.

Doing a quick 5-minute warm-up routine indoors allows you to take advantage of a climate-controlled environment before facing the elements.

Here’s Dworecki’s go-to warm-up sequence:

• 1 to 2 minutes: Marching in place, working up to light jogging in place with arm swings
• 30 seconds (per side): Forward/back leg swings
• 30 seconds (per side): Side-to-side leg swings
• 30 seconds to 1 minute: Walking lunge with torso rotation
• 30 seconds: High knees
• 30 seconds: Butt kicks
• 30 seconds (per side): Standing hip circles
• 30 seconds (per side): Standing ankle circles

You don’t necessarily need to adjust your mileage and workout due to weather. Instead, prioritize listening to your body, Chang said.

“Your first few cold runs may feel harder than usual because your body is acclimating, so it’s important to obey your body if you feel like you need to slow down or stop earlier,” she said.

And when it comes to form, you may notice that your body is hunched and tense. This is what it naturally does in the cold, so be intentional about your form and try to stay relaxed while maintaining proper running mechanics.

If your initial runs feel too challenging, Chang recommended breaking up long runs into multiple shorter runs because you’ll be in the cold for less time while still hitting the same mileage.

Transitioning right from running to resting can cause your heart rate and body temperature to drop too quickly. This can make you feel sick or pass out.

A cooldown can make all the difference. Taking even five to 10 minutes to ease out of your workout allows your body temperature and heart rate to gradually decrease.

Once your run is done, keep your outdoor cooldown brief by walking just a block or two. Then, head indoors for foam rolling and static stretches. As Gainacopulos explained, “I only walk about a block after a winter run so I don’t get too cold, and I do most of my cooldown inside.”

If you’re new to running in the cold, expect it to take roughly two to three weeks of consistent exposure for your body to acclimate, Colón said. Once you become acclimated, you should shiver less and warm up faster when you run outside.

It may be beneficial to run shorter distances and/or at a lower intensity while you acclimate. Then, gradually ramp up the distance and intensity as the cold becomes more tolerable, Colón suggested.

Dialing in your cold-weather apparel combination requires some trial and error. To help you figure out what works best for you, Gainacopulos suggested tracking what you wear during a workout, what temperature it is, and how comfortable you are.

Sweating through your baselayer is a sign that you’re overdressed, Gainacopulos said. On the flip side, if you’re still cold 10 to 15 minutes into your run, you likely need an extra layer. To make mid-run adjustments easier, Gainacopulos likes running shorter loops during the winter so she can drop off or add layers as needed.

Your cold-weather run doesn’t end at your doorstep. Proper recovery is essential for preventing post-run chills and helping your body bounce back.

As soon as you finish, change into clean, dry clothes. If you stay in your sweaty running clothes for too long, the moisture will sit on your skin and cause your core temperature to drop dramatically, Burke said. Fresh, dry layers help your body gradually lower its temperature in a controlled way.

Once you’ve changed, perform a five- to 10-minute cooldown to promote recovery. Gainacopulos typically includes foam rolling and static stretches that mimic the movements she performed during her warm-up.

Rehydrate by sipping room temperature water during and after your cooldown. Then, refuel with a meal or snack that contains both carbohydrates and protein — aim for a ratio of about 3 or 4 grams of carbs for every 1 gram of protein. This combo helps replenish glycogen and supports muscle rebuilding, Burke said.

Consider adding warm beverages such as broth, tea, or hot cocoa into your recovery meal to support hydration while helping you warm up from the inside, Burke said.