With freezing and sub-freezing temperatures across the country right now (including in Florida with snow!), I thought I would run down my gear list of what I use for running in the freezing cold that helps keep me warm – and safe.
What I Wear in Freezing Cold for Running
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With most of my life spent in western New York, getting my runs done in the winter meant one of three things – NOT running (not an option!), running on a treadmill (really don’t like that – more on that below), and running outside. Running outside in extreme temperatures requires different kinds of running gear to stay warm and safe, since long exposure to these temperatures could cause issues for you.
I used to love the treadmill but after running multiple marathons on treadmills and even running almost 80 miles on treadmills in 18 hours, I am really fine never stepping on a treadmill again (unless I really need to). So, that leaves bundling up to get my runs in! Living in the country near Lake Ontario means getting all kinds of weather – freezing temperatures, snow, windy, open fields, not a lot of plowed roads – all of these combine for some pretty non-optimal running conditions.
I make the best of it by wearing gear that keeps me warm during all of it. Most of this stuff is gear I have owned for upwards of 12 years so that tells you that some of it holds up very well (though there were a few years in there that I did not need it since we lived in warmer areas).
Shoes
I have worn ASICS Kayano running shoes since I started running – and I love them. Unless it is running in a couple of inches of snow, I am wearing my Kayanos. If it is running in snow or muddy conditions, then I switch to my Salomon trail shoes. But, if it gets really icy, I have ice cleats that go on my running shoes to help me get a better grip. I actually haven’t used mine yet because I only encounter ice in certain areas of my routes so I would rather not wear down the cleats on the roadway for just 20% of ice. However, these are great if your area is all icy.
If you are going to do it without ice cleats or trail shoes, try to wear running shoes that are as new as possible. This way, the tread will still be very distinct rather than shoes with hundreds of miles on them that will be much more slippery. I am currently in a brand new pair of ASICS Kayano 31 shoes that have great grip for most of the snowy conditions.
Pants/Leggings/Shorts
Believe it or not, I wear shorts for 99% of my winter runs. The only time I don’t is for runs that are going to have me outside in sub 15 degree temperatures for more than 3 hours. For all other runs, I am wearing shorts. The reason is that I tend to get hot fairly quickly (I can start sweating at mile 1 whether it is 5 degrees or 100 degrees) so I like to have a balance to keep me from overheating. Everyone is different and having skin exposed to sub-zero temperatures for long periods of time can be dangerous so definitely figure out what is best for you.
When I do wear leggings (which I wear under my shorts – just my thing), I opt for my Under Armour leggings. I have Nike ones as well but the elastic in the waste band has not lasted as long as the ones in the Under Armour ones.
I do not wear regular pants because it can get a little airy if they are loose and if they are jogger style, it can sometimes annoy me by moving around my ankle too much
Shirts
This is a very important part – keeping your core warm. I have tried and worn everything, from base layers to summer running shirts with a jacket or hoodie. I have some cold gear mocks that I got from races that work pretty well for temps from 30-40 degrees but my all-time favorite layer for top is the Under Armour IntelliKnit Phantom 2.0. It is amazing! I had bought two of them back during a sale and I wear them for the majority of my winter runs. Here’s the amazing thing – it’s the only thing I need to wear up top. When you stretch it, it kind of looks like you can see through it but I never feel cold at all, that’s the brilliance of this fabric they used. The only negative is that I wish it came more up my neck.
Now, here’s the bad news. I went to get a link to include it here and it appears that they do not make or sell these anymore. I have no idea why because it is the greatest top layer for cold weather that I have ever worn! They don’t sell anything at all like this now, just the base layer stuff.
So, here is what I also have used and recommend. I will wear a base layer or a summer shirt and sleeves with a lightweight fleece hoodie over that. This way, it is not too heavy but is very warm. Whatever you do, you need to make sure to keep your core warm and protected.
There are plenty of winter running jackets out there as well. I recommend something like that or the hoodie route over your regular winter coat. The reason is that it is meant to keep you warm and assumes you will not be running and sweating. You will overheat in a winter running coat that is meant for everyday wear. When you overheat, it will impact your running ability and could make you sick with the sweat and cold air.
Headgear
I am someone who has lost the majority of the hair on my head so if you are like me, it is very important to wear something on your head! I alternate between my Under Armour winter hat and my TrailHead’s fleece baseball hat. It is great for covering my ears and head with the ultimate in warmth. The only downside is that it cannot be as easily folded and put in a pocket when I need to take it off. Still, it works incredibly well for cold weather!
If it is really cold, you will need something to protect your face as well. Enter my Under Armour Storm Gear Balaclava. This thing works great! Keeps my face warm but I can easily pull it off my face if needed while still keeping my neck warm. This is a must when the air is too cold to be breathing in directly for any longer period of time.
Gloves/Mittens
This is another thing that I have owned for 15 years but is no longer made – ASICS running mittens. I also use the TrailHead running gloves/mittens. The important part is that mittens work best for cold weather like this since it allows the heat from your hands to keep your fingers warm. Gloves isolate your fingers so they get colder faster. Getting something like the running mittens should work great since they will let you alternate between a glove and a mitten without taking them off. Gloves only work so well so get a good pair of running mittens.
The TrailHead mittens also have a little magnet so you can link them together – no more single mittens! Also, the mitten part tucks away into a compartment on the top of your hand when you only want the glove function.
One more thing to consider if you are using a phone while out – make sure they are able to tap on a smartphone if you don’t want to take them off. My Under Armour gloves have that, my ASICS mittens do not.
Hydration
During the colder time of the year, I do not take water with me for runs under 13 miles. If you do take water with you, do not use anything with a hydration tube since that can freeze up. Take a smaller water bottle so it is easier to keep warm in the hand.
Bottom Line
If you are like me and want to keep the running going during the winter – outside, I hope this gear list of what I use to stay warm will be of a help to you! One thing about running in the winter – your heart rate stays lower since your body doesn’t have to work to stay cool. So, you will be able to run faster paces at lower heart rates than it would be in the summer. Just be careful with those faster paces that you are on non-icy ground. Keep an eye on your steps in front of you to make sure you are not hitting a black ice patch. If you are running in a place that does not normally see temps this cold, be very watchful for your steps in front of you. Don’t run on the white lines of the road (the pain gets more slippery), don’t run on sections of the road that have been patched or sealed as that part can be more slippery, watch out for concrete sections and bridges (as well as the road leading to the bridge – no matter how small the bridge is).
When done right, running in the winter is fantastic! Just stay warm and safe out there!
