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What to Wear Running in Cold Weather: Winter Running Guide

Expert Advice

What to Wear Running in Cold Weather: Winter Running Guide

Oct 10, 2026

Winter is on the way, but that doesn't mean you have to stop your fitness routine. When it comes to outdoor running, it's less about bad weather and more about improper clothing. 

By layering your gear, covering your arms and legs and prioritizing safety, you can keep racking up miles all the way until spring. In this guide, you'll learn what to wear when running in cold weather along with some of the best gear for your winter workouts.

Master The Three-Layer System For Winter Miles

A layering system for your winter running gear helps control your body temperature and wick away moisture. A good rule of thumb is the 10 degrees principle, or dressing for outdoor running as if it's 10-20 degrees warmer. You want to avoid sweating too much — in cold weather, perspiration can't evaporate as well, so it collects in your gear and keeps you damp.


Start with a moisture-wicking base layer that fits close to the body. Garments like those keep heat close to your body while helping disperse any moisture.


Next, you want an insulating layer of synthetic fibers. Running hoodies, technical jackets and fleece joggers all help keep your body heat from radiating out into the cold. Finish off with a weather-resistant outer layer, especially if it's wet or windy outside. 

Two people jogging on a snow-lined road through a wooded area, wearing cold-weather jackets, athletic pants and running shoes.

Protect Your Extremities With Thermal Essentials

In cold weather, your body concentrates heat in your core, which can leave your arms and legs feeling cold and stiff. Good thermal running tights or men's cold weather running pants trap heat in your legs, keeping muscles limber. 


Don't forget about your feet, either. Brooks crew socks have moisture-wicking fabric to help prevent wet, cold toes.


Your upper body needs cold-weather running accessories, too. Winter hats preserve body heat while also keeping the chill off your ears. Moisture-wicking gloves keep your hands limber while also protecting your fingers from frostbite.

Prioritize Traction And Visibility On The Pavement

Winter running shoes need traction that can handle snow and ice. Even if you only plan to hit paved streets, trail running shoes are a good choice for running in the snow. For safety, look for shoes with aggressive tread and outsole lugs.


One of the biggest dangers to winter runners is drivers on the road. Later sunrises and earlier sunsets mean more time running in low visibility conditions. Wet roads also make it harder for drivers to stop. Keep yourself safe with reflective gear, clip-on lights and headlamps.


While a good workout outfit can keep you warm and dry in most situations, don't be afraid to move the workout indoors when conditions get tough. If it's significantly colder, wetter, or darker than the winter conditions you normally run in, consider hitting the gym. As boring as a treadmill run can be, it's still preferable to an injury. 

Prep Your Body For The Big Chill

Successful winter runs require a mental adjustment. Cold air is harder for your lungs to breathe, and your heart has to pump more blood to keep you warm. That means your body has to work significantly harder to match your summer pace. Instead of focusing on improving your time, focus on lower-intensity runs.

Try to breathe nasally, as your nose is better at warming the air coming into your lungs. Balaclavas, scarves and gaiters trap air close to your face, warming the air further.

Frostbite and hypothermia are serious risks, even on a short winter run. Signs of frostbite include numbness, tingling, pain and joint stiffness. Skin on the affected area may be red, white, blue, purple or brown, depending on severity and usual skin color. 

Signs of hypothermia include shivering, a lack of coordination, a weak pulse and slurred speech. 

If you suspect any issue with you or a running partner, get indoors and seek medical attention.

Because of the risks, many runners prefer to stick close to home in the winter. It's better to do a few one-mile laps around the neighborhood than trip on ice five miles from home.

With the right gear and mindset, winter runs are exhilarating and a challenge worth taking on. Before the thermometer drops, get outfitted with everything you need from Hibbett's cold weather workout clothes.

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