Once upon a time, I used to overdress for my winter runs…okay, so maybe I still do on occasion. Old habits die hard! Like so many athletes, I use to find myself wondering what to wear for winter runs. Without a doubt, I would head out the door feeling comfortable in my 10,000 layers, and ready to smash my run!

Then a mile or two into the run I was starting to sweat and frantically unzipping my jacket, removing my hat and gloves, and stuffing them into my pockets or anywhere I can get them to stay! I was overheating under all those layers and then I would start freezing from my base layers being drenched in semi-frozen sweat.

Sounds miserable right? Well, I’m here to help you learn from my many layering mistakes so that you can know exactly what to wear for winter runs!

What To Wear: Winter Running Essentials

• Hat/headband and/or buff
• Long sleeve wool blend or tech shirts. Depending on your area and winter temperatures you may need to invest in both a medium-weight and a heavy-weight base layer.
• Windproof running jacket. Added bonus if it has a hood. 
• Gloves or mittens. Even having multiple pairs in different thicknesses to layer and options for warmer and colder days. 
• Running tights or pants
• Running socks wool blend or technical. Added bonus if they are tall and over the calf. 
• Trail shoes (even better if they are waterproof or water resistant) for grip or winter running clamps
• Sunglasses to protect your eyes. Snow reflects the sun’s harmful UV rays, and the light bouncing off the snow can be blinding.
• Don’t forget that facial sunscreen and lip balm with SPF both are a must, yes even in the winter you need to protect your skin and face. The sun’s UV rays can pass through clouds.

Dress For Winter Runs: Rule of thumb

Dressing like it’s 20 degrees warmer than it is will help ensure you don’t over-layer. You should always start your run a little cold, if you are comfortable walking out the door that’s your first sign you’re overdressed. It’s better to be slightly cold and dry, than overly warm and sweating (which can freeze and lead to hypothermia). If you already feel toasty on the first mile of your run, you’re probably overdressed.

Quick Guide on What to Wear By Season:

• 60F and above: Tank top or singlet, and shorts

• 50-59F: T-shirt and shorts

• 40-49F: Long sleeve lightweight shirt, shorts or tights, mittens or gloves (both optional)

• 30-39F: Long sleeve medium weight shirt, with a T-shirt, tights and shorts, mittens/gloves, and a hat/headband 

• 20-29F: Medium-weight long sleeve shirt, with a T-shirt, tights or pants, socks, mittens/gloves, long socks, and hat 

• 10-19F: Medium-weight long sleeve shirt, and medium/heavyweight shirt, tights or pants, windproof running jacket, long socks, thick mittens, and hat 

• 0-9F: Two medium or heavyweight long sleeve tops, tights, or pants preferably with a windproof front, wicking undergarments like SmartWool, warm and windproof jacket, gloves and thick mittens, long socks, ski mask/buff, and hat

*Pro Tip: Tuck your shirt into your running pants to seal maximum warmth around your core.

What you wear is only one piece of the running safety puzzle – make sure you know (and do!) these 6 actionable running safety tips!

-Coach Carly