Winter Running Gear- What to Wear at Every Temperature

November 21, 2014

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 Runners World 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.

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 (USE CODE TINA15 and 5% will go to Runners for Public Lands)
- Tracksmith Men’s Twilight Long Sleeve(USE CODE TINA15 and 5% will go to Runners for Public Lands)
Comfortable shorts
- Janji Women’s AFO Middle Short (USE CODE TINAMUIR for 10% off)
- Janji Men’s AFO Middle Short (USE CODE TINAMUIR for 10% off)
Thin, moisture-wicking socks
For women, a headband to keep hair out of your face
- Sweaty Band

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 (USE CODE TINA15 and 5% will go to Runners for Public Lands)
- Tracksmith Men’s Harrier Long Sleeve (USE CODE TINA15 and 5% will go to Runners for Public Lands)
Longer shorts or capris
- Athleta Mesh Contender Capri
- Janji Men’s 7″ Split Short (USE CODE TINAMUIR for 10% off)
Thin, moisture-wicking socks
Trailheads Hat

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 (USE CODE TINA15 and 5% will go to Runners for Public Lands)
- 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 (USE CODE TINA15 and 5% will go to Runners for Public Lands)
- Tracksmith Twilight Tee (USE CODE TINA15 and 5% will go to Runners for Public Lands)
Half-length Tights/Capris for women
- Athleta Mesh Contender Capri
Men, you may prefer shorts or pants at this temperature, this will be a personal preference
- Janji Men’s 7″ Split Short (USE CODE TINAMUIR for 10% off)
- Tracksmith Turnover Track Pants (USE CODE TINA15 and 5% will go to Runners for Public Lands)
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.
- Trailheads Headband
Thin, windproof, waterproof gloves
- TrailHeads Running Gloves

35 degrees F (2 degrees C)

Thicker long sleeve made of a moisture-wicking material plus vest OR second layer of long sleeve
- Janji Women’s Swift Tech Mochneck long Sleeve (USE CODE TINAMUIR for 10% off)
- Janji Men’s Swift Tech Mochkneck Long Sleeve (USE CODE TINAMUIR for 10% off)
AND Oiselle Insulated Vigor Vest
- 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 (USE CODE TINA15 and 5% will go to Runners for Public Lands)
- Tracksmith Men’s Turnover Tights (USE CODE TINA15 and 5% will go to Runners for Public Lands)
Lighter headband to keep ears warm, but not too thick to cause excess sweating
- Turtle Fur Women’s Headband
- JoeYoung Fleece Headband
Thin, windproof, waterproof gloves
- Trailheads Running Gloves
- Ozero Weatherproof Thermal Glove

30 degrees F (-1 degrees C)

Two long-sleeve layers; one thin base layer, plus a thicker long sleeve
- Tracksmith Women’s Brighton Base (USE CODE TINA15 and 5% will go to Runners for Public Lands)
- Tracksmith Men’s Brighton Base (USE CODE TINA15 and 5% will go to Runners for Public Lands)
- Tracksmith Women’s Harrier Long Sleeve (USE CODE TINA15 and 5% will go to Runners for Public Lands)
- Tracksmith Men’s Harrier Long Sleeve (USE CODE TINA15 and 5% will go to Runners for Public Lands)
Thicker running tights or pants
- Tracksmith Women’s Turnover Tights or Tracksmith Downeaster Pants (USE CODE TINA15 and 5% will go to Runners for Public Lands)
- Tracksmith Men’s Downeaster Pants (USE CODE TINA15 and 5% will go to Runners for Public Lands)
Thicker gloves or mittens
- TrailHeads Women’s Running Gloves
Fleece headband to keep ears warm OR hat
- TrailHeads Women’s Ponytail Headband
- Helmet Liner Running Beanie