How to Run in Cold Weather
By: Nick Feamster
Tags: Running, Winter, Sports, Running Tips, Chicago

How to Run in Cold Weather

I grew up in northern California, where 40 degrees was considered cold weather. When I moved to Boston for college, I knew I was in for a (literal) phase change when my walks across the Charles River in October felt cold. Now, I live in Chicago, where it’s 15 degrees and negative wind chill as I write—already having finished an 11-mile run outdoors. That sounds cold, but in fact it is essentially never too cold to run outside, if you have (1) the right gear, (2) the right strategy, and (3) the right attitude. Below, I’ll talk about all three. As a native Californian, if I can run through Chicago winters, then anyone can run through a cold winter with these three aspects of preparation!

It’s Never Too Cold for a Run

When I interviewed for a job in Chicago about two years ago, in January 2019, my visit was timed with a polar vortex, which brought temperatures to nearly minus 20 degrees Fahrenheit, with the wind making it feel closer to minus 40. My trip was nearly cancelled, Chicago itself shut down, and my hosts volunteered to defer my interview. But, in fact, I wanted to come check it out, figuring that if I could manage—and run—in those temperatures, then Chicago was a place I could live. I managed a 90-minute run in the polar vortex in an unfamiliar city; I enjoyed my visit, had a good interview, and the rest is history. I survived—and thrived—through my first Chicago winter last year, running outside every day.

For reference, this run was an extreme in terms of clothing, but it is a perfect illustration of the key concept for dressing for cold weather.

Dressed for the polar vortex in January 2019. A cold weather PR of -16F.

During the morning of the polar vortex, I wore the following articles of clothing:

six layers on top, including two jackets (short sleeve, long sleeve base, two pullovers, icebreaker jacket, windbreaker), three layers on bottom (tights, fleece tights, shell), four layers of gloves (thin and thick liners, thin and thick gloves), two pairs of socks (compression, wigwam), plus duct tape on toes of shoes two neck warmers, three layers on my head (balaclava, hat, headband),

… and vaseline on my face to protect any exposed skin from potential frostbite.

Note: I’ve never had to wear this much clothing on any other run. For example, this was the only time I’ve ever had to duct tape the toes of my shoes (which turns out to be a great trick for keeping the wind off of your toes!). But, this is a proof-of-concept that it really is never too cold to run. This photo illustrates another important benefit of layering: Note that I don’t look bulky. Such a set of thin layers allows you to stay warm without restricting movement too much.

It’s worth noting that some of the process is trial and error. Any runner will tell you that every winter, one has to re-learn how to layer, and how much clothing is appropriate for the given weather conditions. Moreover, some amount of acclimation occurs throughout the winter—I find myself wearing the same clothes at 40 degrees in October as I do at 30 degrees in March. And, occasionally there are some mistakes: The above photo shows me wearing swim goggles, which was a complete failure—they fogged instantly, which is obvious in hindsight. A much better accoutrement for protecting the eyes is a pair of photochromic sunglasses which can work in low light (and even complete darkness). More on that below.

My experiences running in the cold have provided some lessons and insights, often learned through trial and error. I’ll share some of these insights below, which can help you stay comfortable on your cold-weather runs.

The Most Important Concept: Layer, layer, layer.

Layer, layer, layer. It’s 15 degrees in this photo, with a 20 mph wind. But I’m warm!

As in any season, when the body is exercising, it produces heat. Appropriate clothing will trap that heat while still providing the appropriate amount of ventilation so that you don’t end up soaked. Most technical running clothing does this particularly well if you layer it. Technical fabrics are designed to wick away moisture, ensuring that you stay dry.

Layering these fabrics on top of one another helps you retain body heat while making sure that any sweat your produce continues to wick away and evaporate.

When preparing to run in the cold, it’s important to understand how the body heats up (and and which parts of the body don’t heat up!) during exercise. Most importantly: Your core will heat up, but your extremities will not. A corollary is thus that you want to pay extra attention to your extremities—especially your hands, feet, and ears—to make sure that they can stay warm. Just about everything else will eventually heat up and stay warm with a suitable number of layers.

The details below will certainly differ by person: Everyone has different circulation, tolerance for cold, and so forth. The invariant, though, is that regardless of exactly what you end up wearing, it should be composed of layers of technical fabric. The rest is details (and lots of trial and error, which hopefully the tips below can save you from, at least a little bit).

Cold Weather Gear

With this basic understanding of how the body heats up, we can now talk more about the appropriate clothing. I find it helpful to think about each part of the body separately. For each “segment”, the main question I try to figure out is how many layers I need for that part of my body. Every person is different, but I find that if my core is warm and my extremities are protected, then I can generally be comfortable. So, I start from those:

Core: On a “typical” winter day, I will wear three layers: (1) a long-sleeve wicking running shirt; (2) a wicking zip-up pullover; (3) a zip-up jacket. The zippers on the latter two items are key: As you warm up, or as you change directions with respect to the wind, you can actually get hot fairly quickly, even on a very cold day. When running into the wind (or when you are cold), zipping everything up can retain the heat; if you have a tailwind or are otherwise overheating, unzipping one or two layers even just a little bit can make a huge difference. When temperatures drop below about 20 degrees Fahrenheit, I start to add layers. I typically start by adding another base layer, such as a second wicking shirt as a base layer. On extremely cold days, I’ll add another jacket. I have a couple of different jackets that I use, depending on the conditions. If it’s a windy day but not too cold, I opt for a Salomon windbreaker shell, which is actually quite versatile: I’ve used it from about 30 to 60 degrees and found that it works well across a wide range of temperatures. If it’s colder, I’ll use an Icebreaker Merino windbreaker jacket. If it gets colder than that, I’ll wear both jackets, or even add another light windbreaker (as pictured above) as an outer layer. The final, nuclear option is a wicking hoodie sweatshirt—I generally never have to resort to that if I’ve done the rest of my layering appropriately, but it’s nice to know that I have it.

Hands: On a typical cold day, I’ll wear wicking glove liners and a pair of running gloves over the liners. I’ve found that adding the liners is actually more effective than a heavier pair of gloves. Again, layering helps, and it’s actually nice to have two layers of gloves, because if it does heat up, you can shed one of the layers and still use the liners. On colder days, below 20 degrees Fahrenheit, I’ll add a pair of knit gloves. If it’s polar vortex-cold, I’ll add a second pair of glove liners underneath the first pair of liners.

On a typical cold day, I’ll wear wicking glove liners and a pair of running gloves over the liners. I’ve found that adding the liners is actually more effective than a heavier pair of gloves. Again, layering helps, and it’s actually nice to have two layers of gloves, because if it does heat up, you can shed one of the layers and still use the liners. On colder days, below 20 degrees Fahrenheit, I’ll add a pair of knit gloves. If it’s polar vortex-cold, I’ll add a second pair of glove liners underneath the first pair of liners. Feet: It’s easy to forget that your feet can get cold when running in winter. I generally get by with a single layer of Wigwam socks down to about 25 degrees; once it gets colder, I consider adding a second layer of socks: sometimes a pair of Balega running socks that I use in the summer, which I throw over the first pair, sometimes a pair of compression socks that I wear underneath the first pair. They key here is that each layer of socks should be thin, because you still have to comfortably fit into your shoes! It can also get slippery, particularly if you are running in a place where snow turns to ice and sticks around for awhile. Black ice is a common phenomenon in many places in the winter; it’s prevalent in Chicago. When it is particularly icy, I wear a pair of Nanospikes. I also have a pair of Yaktrax that are designed for running, but I find the Nanospikes just a bit more durable and versatile, particularly when the running surface is a mix of asphalt and ice. As I mentioned earlier, it is rarely needed, but on extremely cold days, some duct tape over the toes of your running shoes will keep the wind off of the front of your shoes and keep your toes a bit warmer, as well.

Head and neck: Covering your head is fairly straightforward, but it is important because most heat escapes through your head. On most days, I wear a running beanie, with an additional headband to keep my ears covered (since the beanie doesn’t fully cover the ears). If it is raining, I will swap the beanie for a running hat, so that the bill of the cap can keep the rain out of my face—often it’s not the rain itself that ruins a run, but rather that it’s hitting your face and eyes. A hat with a bill can make all of the difference on a rainy day. Keeping wind and cold off of your neck is also essential: without proper protection, wind can hit the front of your neck and get underneath the core layers, thus negating all of that effort you put in to keep your core toasty. A simple neck gaiter (“buff”) will do the trick. On super cold days, I sometimes wear two buffs: One that always stays low on my neck, and one that I can pull up over my face if my face starts to feel cold.

On a particularly cold morning last January, I wore three neck gaiters. It was 4F, but I was quite warm.

Eyes and face. Protecting my eyes was my latest discovery, after moving to Chicago where it can be pretty windy. Technically I think it’s probably fine to just run without anything over your eyes (I managed in the polar vortex since I had to chuck the fogging swim goggles), but wind in the eyes can be unpleasant, and so I’ve found photochromic lenses to be useful. Generally speaking, that’s about all you need to do for your face, although if it is particularly windy or cold, some Vaseline on any exposed skin can help keep it warm, moist, and protected.

Protecting my eyes was my latest discovery, after moving to Chicago where it can be pretty windy. Technically I think it’s probably fine to just run without anything over your eyes (I managed in the polar vortex since I had to chuck the fogging swim goggles), but wind in the eyes can be unpleasant, and so I’ve found photochromic lenses to be useful. Generally speaking, that’s about all you need to do for your face, although if it is particularly windy or cold, some Vaseline on any exposed skin can help keep it warm, moist, and protected. Legs. My legs typically don’t get too cold, even on very cold days, and so I find that a single layer of tights suffices most of the time. When it is very cold and windy (e.g., as above, during the polar vortex), I may add some additional layers. I’ll first add a layer of merino wool tights underneath regular running tights. In extreme conditions such as the polar vortex, I’ve used some shell pants. I’ve really only worn those one or twice—80% of the time, a pair of tights will do, and the rest of the time some additional fleece lining does the trick.

My legs typically don’t get too cold, even on very cold days, and so I find that a single layer of tights suffices most of the time. When it is very cold and windy (e.g., as above, during the polar vortex), I may add some additional layers. I’ll first add a layer of merino wool tights underneath regular running tights. In extreme conditions such as the polar vortex, I’ve used some shell pants. I’ve really only worn those one or twice—80% of the time, a pair of tights will do, and the rest of the time some additional fleece lining does the trick. Other “extremities”. Lest we forget, however, men have other extremities to protect. On some cold days, I’ve underdressed below the belt, which can make for a very unpleasant experience, particularly if you need to use the bathroom during the run (note: urine stays warm, even when other body parts are ice cold…ouch!) and after you return to warmth. In a pinch, I’ve found myself ducking into the local corners store and shoving paper towels from the bathroom down my pants—this absolutely works if you forget to dress warmly, but of course it’s not optimal. Another option I’ve read about is a wool sock. I’ve tried this with some success, but I’ve found it’s not perfect because it can slide around and ultimately fall off, so it needs continual re-adjustment. The best solution I’ve found are a pair of wind briefs—essentially boxer shorts you can wear under your tights that have a layer of wind-blocking material on the front, where it matters most.

Cold Weather Strategy

Now that you know how to dress for the weather, the next thing to get a handle on is your preparation and strategy for actually running in the cold. Mostly this amounts to route planning—when it’s cold and the weather is inclement, the choice of route can make all the difference in whether your run is enjoyable or an absolute nightmare.

Check the weather early and often. As a winter runner, you’ll get into a habit of checking the weather regularly. I find it’s useful not only to check the current weather, but also to look at the future weather. Most importantly, I’ll check the weather the night before to get a sense of what the morning holds in store. This helps me lay out clothes—especially additional layers—the night before. If you’re a morning runner like I am, the last thing you need to be doing when you’re half awake is trying to figure out where your third pair of gloves is, or fishing through a pile of laundry to find an extra headband. I look at the weather the night before and lay out everything I need in advance so that in the morning it’s a simple matter of just putting it on—no thinking. When it’s cold and dark, the temptation to pull the plug on the run is great; anything you can do to reduce friction and thinking before heading out the door will make sure that you actually go.

Wind chill is a really important factor to consider when running in the cold. The photo above with me in three neck gaiters was taken with these wind chills. The ability to quickly cover the face is key.

It’s pretty easy to tell from this set of splits exactly where I turned around!

Check the wind speed and direction. Aside from temperature, the next most important thing to pay attention to is wind speed and direction. As a general rule, you should plan a route that starts into the wind and finishes with the wind at your back. This strategy is helpful for a number of reasons. One of them is mental: It’s always hard getting started, even when the weather is good. The first mile will be cold and tough, but the first mile is always tough anyway. You can at least take solace in knowing that you are putting the hard miles behind you and that the second half will be enjoyable. Here’s an example of a run with some of my “splits” where I’ve taken this strategy: Note that the first half is almost a minute per mile slower than the second half, and in fact I sped up in the second half, since I had the benefit of the wind at my back. While this example looks like a textbook example of headwind vs. tailwind, this kind of pattern is actually pretty regular for me in the winter when headwinds are strong. (I had a similar run this morning.)

Check precipitation. The main thing to be aware of with precipitation is rain; snow is actually more manageable. Rain is a bit more complicated because (1) you get wet (obviously); (2) the rain can get in your eyes and make it tough to see. If it’s raining lightly, few adjustments are necessary. If the rain is heavy, I do make sure to swap out the beanie for a hat with a bill; if it’s cold and rainy, I keep a headband. There are even some hats with bills that also have ear coverings; I have one of these and use it occasionally, as well.

Figure out if (and where) there’s likely to be ice. Just about any condition is manageable for running, but ice is very dangerous, for the obvious reason that it’s slippery. Every winter, I slip and fall on the ice at least once or twice, even though I tend to be prepared. It’s not that slipping on ice is inevitable, but rather because I make some mistake in preparation, or that I’m not paying attention for a second and the next thing I know I’m on the ground. Ice is slippery, and it’s also hard. I’ve banged up a finger and my knee on ice in the last two years alone. Your best friend with running on ice are Yaktrax or Kahtoola Nanospikes, but if you don’t want to spring for those, another tried and true trick is simply to put a few sheet metal screws into the sole of your regular running shoes. These solutions provide just enough traction without interfering too much with your gait and allowing you to wear your normal running shoes. The spikes take a little getting used to—they’re actually super comfortable when running on the ice itself, but less fun when you’re on asphalt, and downright slippery on smooth stone surfaces—but once you get the hang of the “feel”, you’ll be on your way.

Know the places to avoid. When the conditions are cold, windy, rainy, or icy, certain routes are almost invariably worse than others. In the case of Chicago, on a windy day, the lakefront is considerably worse than even a mile inland. What I tend to do on these days, if I want to run on the lakefront, is plan my route inland, running into the wind, and loop around on the lakefront with the wind at my back. If the weather is particularly bad, I’ll avoid the lakefront altogether. Another landscape feature to be aware of are skyscrapers, which can act as wind tunnels. If you have skyscrapers in your neighborhood and you run around them often, you’ll come to appreciate the wind patterns that they generate, and you can learn that altering your route by even a block or two, or a few hundred feet, can make a significant difference in helping you avoid the wind tunnels that skyscrapers generate. Outside of the city, skyscrapers are less of a concern, but on particularly windy days, when I lived in the suburbs I would take care to avoid parks and forests with lots of trees—you never know when the wind will bring down a large tree branch (and potentially power lines with it), and while there are no guarantees that you’ll avoid such a freak event, I’ve always found it wise to err on the side of reducing risk.

Remember the risks of snow banks. If you run on the roads, keep in mind that when it snows, some roads can become really narrow as snowbanks pile up, putting you directly in harm’s way with cars and traffic. Snow banks also mean that if you find yourself in the path of a car, it can often be more difficult to get out of the way. Whereas in summer, you can simply pop onto the shoulder or curb anytime and anywhere, in the winter you may find yourself “boxed in” with nowhere to go. Thus, when planning a route on roads, try to plan a route that involves wide roads — ones with bike lanes or shoulders, for example. For this purpose, I find it helpful to look at a city map that shows which streets are amenable for cyclists — these roads are often wider, have less dangerous traffic, and typically have (sometimes protected) bike lanes.

Cold Weather Attitude

Perhaps the most important thing about running through the winter in cold weather is having the right attitude. I personally have come to really enjoy running in cold temperatures: Particularly when it is coldest, the skies are often clear, and the air can feel incredibly crisp. If you are appropriately dressed and your body is warm enough, breathing the cold air can feel refreshing. Running paths are often less crowded, providing solitude and a feeling of being one with nature and your surroundings. You also generally don’t have to worry about overheating that come with running in the summer (for this reason, I’ll take 20F over 80F and humid any day!).