Winter Running Gear- What to Wear at Every Temperature (2024)

I do most of my training solo.

One advantage of this is that it gives me a lot of time to think.

I often come up with blog post ideas during this time, and one day, I was thinking about running in winter and how difficult it can be to find the right winter running gear.

Sure, you can use one of those calculators that give you recommendations for winter running, but how about real advice for running in cold weather?

From a real person, who has run many miles in that temperature IN those clothes, not just stepped outside and thought, “Hmmm, well this feels like….”

It can be hard to know whether you should dress for the wind chill or the actual temperature.

I thought it would be helpful to note down what to wear for cold weather running at each temperature.

This is by no means telling you what to do, but just giving you recommendations on what I find to be the most comfortable at 5 degree differences, so first, you have to know how cold is it in your area.

Now:

I have bad circulation, so you may find you do not need quite as much on your extremities as I do, but hopefully, this helps. I don’t really believe there is a too cold to run situation here, but below 10°F is probably getting pretty close. My biggest issue is how to keep feet warm during the really cold days, but I have found these Hot Hands Toe Warmers are lifesavers. You can find them at stores including Target, CVS, Lowe’s, and Home Depot.

Most of the products I am wearing in the images are no longer available, so I have tried to find an alternative that I think is the closest. Overall, the links are just to give you ideas; the images and words describing the layers should be what you pay attention to, so you can match it to your own clothing choices that you already have available.

I have included men’s links where possible; however, I am a female, so I may not be as good at picking these items out for you!

Now, first:

What to wear running if you are working out/running hard in winter

Select the clothing choice as if it were 5-10 degrees F warmer than the actual temperature I state below. You will be much warmer than you would if you were just easy/recovery running.

BUT:

You should try to wear clothes appropriate for the actual temperature it is for your warm-up. When you come to the actual workout, take the layers off, so you are dressed as if it is 5-10*F warmer than the actual temperature.

For example:

If it is 45 degrees outside, and you have a tempo run, you should warm up using the 45 degree F recommendations below, but when you start the hard part, you should dress as if it is 50-55 degrees F outside, as you will get hot otherwise!

What to wear when running in the wind in the winter

Consider dressing for a temperature that is 5-10 degrees lower than the actual temperature, as the wind will cut through your clothing, making you feel colder.

For example:

If it is 50 degrees outside, dress as if it is 40-45 degrees F outside.

Bonus Tip:

Try to run into the wind first, so that you get the hard part out of the way, and as you are dressed for colder weather, it will feel colder than it is.

That way, on the way back, not only will you have a nice run back with the wind, but you can take off a layer if you need to.

I also have a whole different post with tips on how to run in the wind.

What to wear running in the rain in the winter

Obviously, a waterproof jacket is ideal, but keep in mind they trap the sweat inside, so you may not end up completely dry as the sweat will build up inside your coat. However, a waterproof jacket is going to remove a lot of the discomfort associated with running in the rain.

You should definitely dress for a temperature of 5-10 degrees cooler than the actual temperature.  You will get cold much quicker with the rain soaking your clothing, especially if there is any kind of wind.

For example:

If you do not have a waterproof jacket and it is 40 degrees F, dress as if it is 30 degrees F.

If you do have a waterproof jacket, I would dress as if it is 35-40 degrees F.

I would also recommend wearing a hat (either with or without a headband/hat underneath) to keep the rain out of your eyes, so you can see clearly.

As I am a glass-half-full kinda girl, let’s start with the warmest.

50 degrees F (10 degrees C)

• Thin, long-sleeved shirt, preferably made of a material that is going to wick the sweat away
  • Tracksmith Women’s Twilight Long Sleeve (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Men’s Twilight Long Sleeve (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
• Comfortable shorts
  • Janji Women’s 3″ AFO Middle Short (Use Code TINAMUIR for 10% off)
  • Janji Men’s 5″ AFO Middle Short (Use Code TINAMUIR for 10% off)
• Thin, moisture-wicking socks
• For women, a headband to keep hair out of your face

45 degrees F (7 degrees C)

• Slightly thicker long sleeve shirt, or T-shirt with a thin long sleeve
  • Tracksmith Women’s Harrier Long Sleeve (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Men’s Harrier Long Sleeve (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
• Longer shorts or capris
  • Oiselle Pocket Jogger Knickers
  • Tracksmith 7” Session Shorts (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
• Thin, moisture-wicking socks
• Hat
  • Allbirds Cap (Go here and you’ll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end.)

40 degrees F (4 degrees C)

• A medium thickness long-sleeve with windproof outer vest OR moisture-wicking t-shirt underneath your long sleeve
  • Tracksmith Women’s Brighton Base  (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Saucony Freedom Vest was the one in this photo, but Saucony no longer makes vests, so I recommend this Oiselle Reflective Vigor Vest
    • I love wearing vests as they tend to keep your core warm for the first few miles, and then the heat can escape easily once you warm up.
  • Tracksmith Men’s Brighton Base   (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Twilight Tee  (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
• Half-length tights/capris for women
  • Oiselle Pocket Jogger Knickers
• Men, you may prefer shorts or pants at this temperature, this will be a personal preference
  • Tracksmith 7” Session Shorts  (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Allston Tights  (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)

• Lighter headband to keep ears warm, but not too thick to cause excess sweating. Men, personal preference, but I would say it is not cold enough to require it.
• Thin, windproof, waterproof gloves

35 degrees F (2 degrees C)

• Thicker long sleeve made of a moisture-wicking material OR second layer of long sleeve
  • Tracksmith Women’s Downeaster Crew (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Men’s Downeaster Crew (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
    • You know if you like to be a little too warm or a little cooler. The double long sleeve will be warmer.
• Running tights or pants
  • Tracksmith Women’s Turnover Tights (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Men’s Turnover Tights (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
• Lighter headband to keep ears warm, but not too thick to cause excess sweating
• Thin, windproof, waterproof gloves

30 degrees F (-1 degrees C)

• Two long-sleeve layers; one thin base layer, plus a thicker long sleeve
  • Tracksmith Women’s Brighton Base  (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Men’s Brighton Base  (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Women’s Harrier Long Sleeve (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Men’s Harrier Long Sleeve (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
• Thicker running tights or pants
  • Tracksmith Women’s Turnover Tights or Tracksmith Downeaster Pants (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Men’s Downeaster Pants (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
• Thicker gloves or mittens
• Fleece headband to keep ears warm OR hat
  • Allbirds Beanie  (Go here and you’ll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end.)

25 degrees F (-4 degrees C)

• Thick, high rising long sleeve (I like a fleece inside)
  • Allbirds Women’s Performance Quarter Zip   (Go here and you’ll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end.)
• Windproof, water-resistant running jacket OR a thicker long sleeve underneath
  • Tracksmith Women’s Off Roads Hybrid Jacket  (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Men’s Nor’Easter Jacket  (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
• Thicker running tights
  • Tracksmith Women’s NDO Tights  (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Men’s Thaw Tights  (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
• Mittens
• Hat
  • Allbirds Beanie  (Go here and you’ll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end.)
• Thicker, moisture-wicking socks (make sure they cover your ankles!)

Below 20 degrees F (-7 degrees C)

• Two long sleeves; depending on how much under 20 degrees it is, you may want to use at least one thicker long sleeve
  • Tracksmith Women’s Brighton Base (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Men’s Brighton Base  (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Women’s Harrier Long Sleeve  (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Men’s Harrier Long Sleeve  (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
• Wind/water resistant running jacket
  • Tracksmith Women’s Nor’Easter Jacket (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Men’s Nor’Easter Jacket (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
• Two pairs of tights
  • Tracksmith Women’s Allston Tights (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Tracksmith Men’s Allston Tights (New customers, go here and use the code TINANEW at checkout to get $15 off your order of $75 or more. Returning customers can use the code TINAGIVE, and Tracksmith will give you free shipping and donate 5% of your order to TrackGirlz.)
  • Janji Women’s Mercury Run Jogger  (Use Code TINAMUIR for 10% off)
  • Janji Men’s Mercury Run Jogger  (Use Code TINAMUIR for 10% off)
• Neck gaiter
• Two pairs of gloves
•  Thicker hat, with fleece inside

And there you have it! How to dress in every temperature by Tina Muir.

I also have some extra weather-related tips in my Secrets to Success section if any of these help:

10 Tips for Running in the Snow

10 Tips for Training in the Heat

How to Run in Humidity

How to Run in the Wind

Happy Winter Running!

Is it summer where you are?

I also have a What to Wear at Every Temperature in the Summer post if that is what you are looking for.

What is your favorite winter running clothing item? Do you dress cooler when you are doing a workout?