Baby It's Cold Outside: Running in Winter Weather

Just a girl and her cleats on an icy day.

When I tell people I’m training for the Boston marathon, a common comment has been, “oh no, you’re going to have to train during the winter in New England.” Yes, this is true. But, I did train for the Vermont City Marathon last winter, and I found I actually prefer running in the cold compared to the humid heat of a New England summer. Although I run all summer too, I’m just not a hot weather runner – my performance is much better in the cold.

That being said, there is one thing that’s an added challenge in the winter: it just takes more gear. Luckily for me, I love running gear. Purchasing extra gear for winter running was actually pretty fun for me. Maybe not as fun for my bank account, but luckily it doesn’t have as many feelings as I do. 😊 I have created the below outline for how I gear up for winter weather. I thought this might be helpful for those of you taking the plunge into winter running. I have linked the typical products I wear on the run, just as examples. I've also included lots of pictures from my Instagram of me on cold runs because, apparently I take a lot of running selfies...#sorrynotsorry.

The general rule of thumb is that you should dress as if it was 15 to 20 degrees warmer than it actually is. You should feel a little chilly before you start running. You can’t go out for a winter run feeling all cozy and bundled up, because you’ll quickly overheat and that could be dangerous. If you’re a person who doesn’t get very hot and sweaty while running, you may want to dress a little warmer. If you’re like my husband and you’re basically a bear-man who shovels snow in shorts, you don’t need to wear as much. But keep in mind, how much a person heats up while exercising isn’t always dependent upon body type. I’m one of those people who is constantly freezing in the winter. I’m small, and honestly don’t have a lot of body fat. I wear a lot of clothes and am generally pretty miserable in the winter. But once I start running, I get really warm really fast. I tend to underdress when I run, so that I don’t I end up really uncomfortable. I also dress in layers and buy gear that can easily be carried once removed.

As I said, I’ve linked some of my favorite products below. Note that these are my unbiased opinions. I haven’t been paid by any of these brands. In general, my favorite brands for cold weather are Lululemon (my favorite brand for all running), Athleta, Nike, and Icebreaker.

40-50 degrees Fahrenheit: This is my favorite running weather. For this type of weather I typically wear capri running pants, or light long pants, a sleeveless running tank, covered with a light longsleeved tech top. I may wear my gloves, which convert to warmer mittens if I need them. I often take them off after a few miles and attach to my hydration pack. I will sometimes wear an ear warmer depending on the wind chill.

Out for a quick 10K in November 2017

32-40 degrees Fahrenheit: In all temperature zones, but particularly 40 degrees and lower, it’s important to consider wind chill rates and any precipitation. In general, in this weather I wear long pants, a sleeveless running tank, and either two long sleeved tech tops, or this long sleeved cold weather tech top. I’ll always wear my gloves, and my favorite cold weather hat.

A little snow ain't no thang - December 2017.

Neither is a lot of snow - February 2018.

20-32 degrees Fahrenheit: Brrrr…it’s officially cold out there. If it’s closer to 20 degrees, I bring out my fleece lined pants. I only use these in really cold temperatures, because they’re too warm otherwise. I highly recommend these from Athleta. On my top half, I wear a sleeveless tank, a long sleeved tech top, and my Nike long sleeved cold weather top. I also depend on my Nike Aeroloft Flash Running Vest. This product is truly amazing and I can’t recommend it enough. I have no idea how something so thin and light can keep me so warm. It also packs up into a small pocket that becomes a wristlet if you want to take it off mid-run. It's also reflective which is useful in the often dark winter months. I always wear my gloves and Icebreaker hat. I may also add an ear warmer. If it’s closer to 20 degrees, or if the wind chill is significant, I’ll wear my Icebreaker Flexi Chute with my hat. This keeps my face and neck warm. The fabric does get damp with my breath, which then typically freezes over and I turn into Jon Snow north of the wall. But there are worse things I suppose…

I was in Denver this past weekend and went out for an early morning run in 25 degree weather, and it didn’t feel nearly as cold as similar temps in Boston. As there was no moisture in the air, it was more comfortable. It was also very nice that although the temperature was below freezing, there was no ice on the roads!

Geared up and ready to go last weekend in Denver. 25 degrees - picture taken before putting on my gloves. 

Below 20 degrees Fahrenheit: Really cold out there. I will wear all of the things above, and I may layer another long sleeved tech shirt. For temperatures below freezing, I may also wear my rubber running cleats to stay safe on ice. Perhaps the most difficult aspect of long runs in temperatures below freezing is preventing my water supply from freezing. I always carry water when I run, and for long runs I sometimes even hide water along my route to replenish my stores. In very cold temperatures last winter, the bottles in my hydration belt froze shut, and I returned home from my 15 mile run very dehydrated. The best option is to plan to stop at a store to purchase water, or a friend’s house. This winter I’m glad to have the option for long runs with my charity team, with staffed water stations. Problem solved.

Pretty much as serious as it gets - 10 degrees in downtown Boston January 2018.

That day my water bottle froze...my face tells it all.

I hope this is helpful. In general I encourage you to not be afraid to get out there and run in the cold weather – you’ll likely be surprised by how much you like it! Remember that the hardest part is getting out there and getting started!

Comment below about your favorite winter running gear!

Sorry I couldn't resist...