Layering for Cold Weather Running
As with most everything, I am not an expert when it comes to winter running. And more often than not I will google what I am supposed to wear for a run in insert temperature here weather. However, I have been a life-long Canadian and have been running for well over a decade at this point. So I feel moderately confident in writing this.
With temperatures dropping but race season extending - this had been sitting in my notes app as my little holy grail of layering. I do run(pun intended) a little warm but this will be a good starting place for your layering options. Every piece in this guide I do personally own and use (there are a few exceptions that are noted).
So here I am to share with you my guide to dressing for runs at any temperature. You can click the links or images for the product purchase page.
The Basics
Shoes
These will not generally change from summer to winter - I sometimes will add micro-spikes for traction or swap out for trail runners in snowy conditions and will include my trail runners below but if the ground is clear I will almost always opt for my summer (all year) running shoes. Most of the added warmth comes from wearing socks (and/or small running gaiters to protect from wind) than the shoes themselves.
Road
ON Cloudmonster 2 Road-Running Shoes
Hoka Clifton 9 Road-Running Shoes
ON Cloudrunner 2 Road-Running Shoes
Trail
ON Cloudsurfer Trail Trail-Running Shoes
Hoka Challenger 7 Trail-Running Shoes (also available in gore-tex here)
Running watch
I have used Garmin watches for years and currently am still rocking a Fēnix 7S from 2022 that (although the battery is far from what it once was) definitely does the trick!
Sports bra
I have, in all honestly, not ever given this very much thought. I am not a particularly busty girl. And most anything will work - I am primarily looking for something that is comfortable and has a similar profile to whichever top I am wearing. In winter running this seems to be less of an issue but these are a few of my go-to’s.
REI Co-op Active Pursuits Sports Bra
lululemon Align V-Neck Bra Light Support
Or…. cropped tanks with built in sports bras
Vuori Halo Performance Crop 2.0 Tank Top
Headlamp
With colder temperatures, the sunlight also seems to vanish a little quicker which means that if you are scheduling your runs into life… you may be running in the dark. I tend to opt for rechargeable batteries and a lightweight headlamp. There are running specific headlamps but I typically will use my backup hiking/backcountry camping headlamps.
Reflective tape/vest
Becuase I know Erna will not be happy if I do not include this. Most colder weather running gear DOES have reflective detailing built in but adding on a small vest with lights and/or reflective detailing will keep you safe when running when it is a little dark out.
Microspikes
For particularly icy runs, these come in clutch. They will alter your gait and you will want to be mindful of lifting your feet and not catching on your opposite ankle but they may save you a slip and fall or two.
Gaiters
To protect our feet from snow and wind. These act as an extra warmth layer.
Layers
40 to 30°F (5 to -1°C)
I decided to start here because it is when I will start negotiating temperature. It’s too cold for tank tops. But you can still just sneak away with shorts on a good day. Unless it is windy (more about that at the bottom of this page) or I am being a baby. I will opt for shorts and a warmer (long sleeve) top.
Upper
Long-sleeve Shirt
Lower
Shorts, cropped tights or thin full length tights
on Performance 5" Short Tights
REI Swiftland 7/8 Running Tights
Socks
Normal (summer) wool running socks
Smartwool Performance Run Zero Cushion Low Ankle Socks
Darn Tough Pacer Micro Crew Ultralightweight Cushion Socks
Hands,Head & Accessories
At this temperature unless there are extenuating circumstances (strong wind or precipitation primarily) I would not bring any additional accessories
30 to 20°F (-1 to -6°C)
Now we are starting to see our breath. This is where it is deceiving - where you will need to trust the process. A thicker top paired with normal tights should be good. I will in this range make sure that my long sleeve has thumb holes and little “cuffins” I don’t know if that is actually what they are called (when I worked at lululemon that is what we called them) - the little makeshift mittens on the ends of a lot of running baselayer tops. I start with my hands in the mittens but they inevitably get too warm about 1km in.
Upper
I will alternate layering to keep warm. Tank tucked into my tights with my “base” later thermal top over. This way no chilly air will come up my shirt to my bare skin.
Thermal “base”-layer top
Sweat wicking tank
Lower
Long thin/normal compression run tights
Socks
Normal - Midweight Wool Socks
Hands,Head & Accessories
I would think about bringing lightweight gloves (although a lot of running base layer tops have small built in mittens (that fold over your hands) that I find work perfectly in this temperature range). I would also consider brining a headband if it feels chilly out.
20 to 10°F (-6 to -12°C)
Now we need to pack the gloves and toss on a headband. It will be a struggle to get out the door. But once you start moving you will warm up very quickly. Promise - and if you don’t it just means you need to run a little faster. Your face and any exposed skin might be a little chilly especially if there is any wind exposure or you are near water. Wear a thicker tight (maybe even ones with wind blocking panels) and you will be fine. I never expect to run a PB in these temps but getting outside and moving when it’s this cold always makes me feel like a superhero.
Upper
I will alternate layering to keep warm. Tank tucked into my tights with my “base” later thermal top and either vest or winder breaker if I am wearing them over. This way no chilly air will come up my shirt to my bare skin. No risks taken.
Wind vest or jacket
Thermal “base”-layer top
Sweat wicking tank
Lower
Thermal tights - you can also look into some with wind blocking panels (featured later on) but I would not just yet.
Hands,Head & Accessories
Mid-heavy gloves/mittens
Warm hat
Buff/baclava
10 to 0°F (-12 to -18°C)
We are getting into my threshold here. I personally won’t double layer my pants. I think it restricts range of motion too much to be worth it for me and you will find me in the gym at that point. I will, however, layer up on the top (the jacket only if there is wind) and wear a thicker pair of tights with wind paneling on them on the bottom. This will be cold. Be warned. It will not be comfortable.
Upper
Wind vest or jacket
Fleece or insulated mid layer
REI Co-op Trailmade Fleece Jacket (not technically a run jacket but I wear it as a mid layer when its cold)
I will sometimes just wear a normal sweatshirt here.
Thermal “base”-layer top
Patagonia Capilene Thermal Weight Zip-Neck Long Underwear Top
REI Co-op Heavyweight Merino Base Layer Half-Zip Top *I do not own this as I am allergic to most wools but this is a great option at a slightly lower price point to consider
Sweat wicking tank
Lower
Thermal tights with wind blocking panels, or thermal tights +windbreaking pants.
Thermal tights with wind blocking panels
windbreaking pants
Salomon Bonatti Waterproof Pants *I do not own these - if this is necessary its too cold for me
Socks
Heavy wool socks
Hands,Head & Accessories
Heavy gloves/mittens
a warm hat
buff/baclava
I would also likely bring eye protection - especially if sunny or windy.
<0°F (<-18°C)
stay home. just kidding… kind of. Even the warmest temperatures here on the limit of wanting to be outside running. I would likely opt to go for a ski or stay inside and run on a treadmill much below the -20°C mark. But if you are more dedicated than me…
Upper
Wind jacket
Thermal “base”-layer top
Patagonia Capilene Thermal Weight Zip-Neck Long Underwear Top
REI Co-op Heavyweight Merino Base Layer Half-Zip Top *I do not own this as I am allergic to most wools but this is a great option at a slightly lower price point to consider
Sweat wicking tank
Lower
Thermal tights + windbreaker pants.
Windbreaker Pants
Salomon Bonatti Waterproof Pants *I do not own these - if this is necessary its too cold for me
Optional : fleece pant layer
Socks
Heavy wool socks (potentially two pairs).
Hands,Head & Accessories
Warm mittens, or mittens with a second pair of liner gloves underneath. A warm hat and baclava. For sure bring eye protection at this temperature.
Extra notes : winter running
If you are doing a hard workout:
Select the clothing choice as if it were 10°C (5°f) warmer than the actual temperature outside (per my little guide above) as you will be working hard and creating more heat than on a more leisurely run. If you are doing an outside warm-up and/or cool down make sure that you have the appropriate clothing for the true temperature (and then take them off as you get warm… or put them on once you start to cool down).
If it is windy:
Aim to dress for a run 10°C (5°f) colder than your actual as the wind will cut through your clothing. Or if you aren’t wearing a wind layer… add one.
*Please note that some of the links above are affiliate links, and I may earn a small commission on any purchase made - at no additional cost to you. As always, all ideas and opinions expressed in this post are entirely my own. Thank you for your support!
