Winter Running Tips

Dress in layers

  • Choose a highly breathable base layer. This is what you should wear the closest to your skin. A wicking material will move the moisture away from your skin, making you feel more comfortable on your run.
  • Wear a looser, second layer of breathable material. Fleece would be a good choice for this layer on a cold day. This adds insulation between your base layer and outer layer.
  • The outer layer should be breathable, wind-resistant and water-resistant material.

Wear a hat

Your uncovered head is responsible for 40% of heat loss. Try wearing a head band if a hat feels too hot.

Protect your hands

Mittens are warmer than gloves because the body heat from the other fingers warm each other.

Wear warm socks

Socks made of synthetic fibers wick moisture away from your skin. Smartwool socks are a great option. Never wear cotton socks!


Yak Trax are a great investment for winter running. These are like snow tires for your shoes.

Don’t forget the sunscreen

The sun is still strong, even in the winter.

Wear reflective clothing

Buy clothing with the reflective material already on it. Extra reflective gear is always a good idea. The more visible you are, the safer you are. Vests, arm bands and blinking lights are great choices.

Don’t Overdress!

Dress like it is 20 degrees warmer than it really is. You will warm up after you get moving.

Winter Gear Ideas

  • Base layer (moisture-moving to add comfort and warmth)
  • Thermal layer (add warmth- weight of thermal layer depends on warmth of runner)
  • Jacket or vest (windproof, water resistant)
  • Reflective gear or blinking lights (visibility and safety)
  • Compression tights (try CWX Compression Insulator or Saucony Amp Pro)
  • Warm tights or pants (consider fleece lined or polyester)
  • Windproof underwear
  • Arm warmers
  • Head gear (hat, headband, headlamp)
  • Neck gator or Buff (multifunctional- warmth and breathing ease in coldest temps)
  • Mittens or Gloves (some are reflective)
  • Moisture-moving socks (wool, polyester)
  • Compression socks or leg sleeves (great for running and recovery)
  • Yak Trax or Stabil Icers
  • Body Glide or Sport Wax (prevent chaffing/chapping)
  • Hydration belt
  • The Stick
  • Runners Shoe ID Tag