Winter Gear: What to Wear Running at Every Temperature

What to wear running in the winter is an ongoing trial-and-error process for many runners. Too little and we’re miserable, too much and we’re suddenly trying to figure out what to do with all those layers. Don’t worry, we’re going to break down the exact outfits to wear running at every temperature.

Colorado’s winter weather is renowned for being ever-changing, oscillating between mild and temperate conditions and bone-chilling cold within a single day. The proper running attire can be your ally in the battle against the elements, ensuring that your runs remain safe, comfortable, and enjoyable.

Because I think we can all agree that getting the layers right makes it easier to convince ourselves it won’t be so bad when we step out the door.

Though I will admit I do not subscribe to the idea that there is “no bad weather, only bad gear”. If it’s a blizzard, super high winds and sub 0 temps I will be happy as a clam on my treadmill.

In this comprehensive guide, I’ll explore what to wear for winter running, with a particular focus on gear for different temperatures. All right, let’s get on with finding you the right pieces for your adventure.

Running Clothes By Temperature

A few things we have to cover before going into specific gear for different days.

It’s CRUCIAL to remember that how you feel at the start of a run (i.e., shivering) is not how you’ll feel after a while, especially when the sun is up and temperatures are rising.

The general rule of thumb is you will feel 20 degrees warmer than the air temperature as you start running.

My caveat to this list is I’m mostly talking about your easy runs. On race day, you tend to go with the lowest option listed because you’ll be working very hard and heating up much faster.

And if you know it’s going to be a soggy, COLD day, I highly recommend one of these rain-running jackets. Truly more breathable than past options, which means you won’t feel so cold.

• Humidity: High humidity in the cold can make it more bone chilling; you may need more layers. Or it could mean that it’s raining or snowing, and again you need that top layer now for protection.
• Altitude: Being higher in altitude on a sunny day can make it feel way warmer (hence people skiing in short sleeves on 30 degree days)
• Wind: High winds or even a breeze are going to make the temperature often feel cooler as well, so wind breakers become extra valuable
• Sunlight: Running early before the run rises vs during the full sun of the day can impact how you feel. I swear some of it is psychological, but also sun is going to warm your gear.
• Personal Comfort Levels: Everyone has different comfort thresholds. Experiment to find the gear and layering combinations that work best for you at different temperatures.

What to wear running in the winter has a lot of variables! Especially if you also need to know how to run in the snow!

Be prepared to use layers, to adjust your plan with the day, and remember that if you keep going out day after day, you’ll also adapt to the temps, so it doesn’t feel quite so horrible as that first cool Fall day.

What to Wear Running in 50 Degree Weather (10 Celsius)

Can we even call this winter? I guess it depends because in Miami this would have been parka jacket weather, in Orlando we were chilly, and in Colorado it’s like a perfect early summer morning.

Some of you are likely still going shirtless at these temps, so again, do what’s best for you.

Top – Single Layer

• Under Armour Heat Gear is a great budget-friendly option that I recommend for men and women. It always fits well and lasts me a long time.
• Lululemon Shirts, while more expensive, again, I can say I’ve had most of my shirts for 5+ years, and they are generally a more flattering fit.
• Title Nine Tank Tops has a variety styles depending on your fit preference. Tank tops are always great for layering, especially if it starts to get warmer as you get further into your run.

Shorts or Capris

Capris eliminate the possible issue of shorts riding up to chafe, and for many, taking away that one potential snafu is the best possible reason to wear them over shorts.

• Oiselle Pockito Shorts ($72) – I’m all about the phone pocket and fit of these shorts, at 5 inch inseam they don’t ride up.
• Men’s ASICS 2-in-1 Shorts ($45) – Listen I’ve got a thing for phone pockets and these are a great option for the guys.
• Lululemon Fast and Free Crop Tight ($128) – If capri’s are your thing these are also a winner, they come in different lengths and the material is thinner
• Optional: Running Underwear–  This is an ongoing debate so I’ll just say, again I’m a fan of less areas for potential chafing or sweat collection, but have now worn these in my last couple marathons. I HIGHLY recommend dry fit underwear if you aren’t going commando.

Accessories

• Bombas Lightweight Athletic Socks – Please don’t skimp on your socks, it’s not worth the blisters. I have worn these for ages and love how thin they are for warmer days.
• Running lights – It’s probably starting to get darker on your runs, so be prepared and visible.
• Electrolyte powder – This is going to apply to all different temps, so just be prepared to hydrate well even when you don’t think you’re sweating as much.
• HydraPak SkyFlask – Lightweight and easy to carry handheld that you can bring on any run. The fliptop cap makes it easier to refill as well.

Rain

• A running hat will help keep the water off your face, which helps with stress levels to keep the run enjoyable. Don’t worry about a waterproof option here, it’s going to make you too warm.
• On Running Jacket  ($165) – Stick to a thin running jacket at these temps so you don’t over heat. This one is good for a light rain, but not going to keep you dry from a downpour.  This jacket has been worn in every season by me for like 5 years now.
• Stick with the shorts and short sleeves. While they might feel chilly in cooler temps, longer gear that’s soaking wet will just make you colder and add weight to your run

Honestly, that’s it!

Don’t wear too much gear or any cotton gear.

You’re going to warm up pretty quickly at this temperature, even if you have some moisture.

What to Wear Running in 40 Degree Weather (4.4 Celsius)

This range characterizes relatively comfortable conditions where it’s chilly but not bone-chilling. This is also the temperature range where so many of us tend to overdress.

When I start running at 45 degrees in September, I almost always layer up too much, so I try to do a good indoor warm-up and then head out without that extra top.

You may, however, still want to start with gloves. The body is going to push blood to your core first, which is why your hands might be really cold to start.

Top Layers

• Short sleeves are going to be fine for many of you, but this is the point where I’m reaching for long sleeves and/or a light jacket.
• Lululemon It’s Rulu Run Long Sleeve ($88)- This shirt from Lululemon is  soft, warm, sweat-wicking, quick-drying, and stretchy. But the thing we like the most is that it has thumbholes and Cuffins (built in mittens in the cuffs). So if you head out before the sun is up and don’t bring gloves, you’ll have some extra warmth built right in!
• Tracksmith Brighton Base Layer ($100) – One I really enjoy because merino helps keep you warm and dry. Size up because things run small. This is a more form-fitting top, and know this is better on that super cool day.
• Oiselle Vim Jacket($168) – A winner because it’s lightweight so you can wear it with your short sleeves to get just a little extra warmth without overheating (or a thicker shirt if cooler), plus it’s got reflective patches along the front, sleeves, and back that are going to keep you visible in the darker months.

Shorts or Tights

This is where some of us diverge. I tend to pull on my tights because it makes me feel better to start the run, but many of you may do well in shorts at these temps.

• Gorewear Everyday Track Pants ($84) – These tights are lightweight and comfortable, with a small pocket in the back that’s just big enough for a key or credit card.
• Korsa Cruise 7” Short ($60) – Lightweight and breathable with a zippered back pocket, two zippered pockets, plus an elastic loop to store your keys, fuel, or phone. 
• Brooks Spark Capri ($88) – Another cropped, thin style that many of you will like; definitely not going to cause you to overheat, and it has a phone pocket in the back.

Accessories

• Ibex Merino Wool Gloves ($50) – These are my go-to because I can actually use my phone with them, they dry really fast, and I can shove them in a pack when I take them off. You’ll likely want to start with gloves at the beginning of this run.
• Features Ultra Light ($19) – Again, we don’t want your feet to get too sweaty, so thinner wicking socks will still do the job running at these temps.
• Running headlamp – Not only do you need to be visible, but you need to see what’s coming!
• Electrolyte powder -Yup, just reminding you that as it gets colder you still need to hydrate.

If you do overdress at this temperature, I personally love having my hydration pack to stuff things in. I just can’t stand tying things around my waist, I’d rather just keep sweating.

Rain

• Gorewear Concurve GOR-TEX Jacket ($270) – At 40 when I get wet I’m not terribly happy, so this jacket is going to actually keep you dry, but it will be warmer than a non-water repellent jacket. David has worn this on many rainy bike rides and loves.
• Waterproof Running Cap ($37) – My head gets so sweaty I often don’t think about my hat being waterproof, but it’s a nice bonus when chilly, especially because this one remains breathable.
• Don’t worry too much about your legs or your shoes, once wet it just is what it is at these temps. But do change immediately when you get home to prevent a chill and start to dry out your running shoes (NOT IN THE DRYER!)

What to Wear Running in 30 Degree Weather (-1 Celsius)

Now we’re really getting into what to wear for running in the winter!

As noted, your body temperature will rise throughout the run, but because you’re working hard, you may find that your extremities don’t warm up, which underscores the importance of your gloves.

Once it hits the 30s, I’m busting out my real winter gear…again, some of you may be like “nope, I’m good in shorts, if I layer other things,” and to you I say go get it. I’ll be over here happily in my winter gear.

Reminder, this cold-weather indoor warm-up is going to help you feel better in mile one because your blood will be ready to pump.

Top Layers

• Thin long sleeve shirt with a pullover, vest, or jacket, based on your preference level.
• Fleece-lined long-sleeve shirt by itself or with a windbreaker.
• Smartwool Half Zip ($120)- The half zip is a go-to for so many, and I’ve tested a number of Smartwool products in various weights. The fleece option is TOASTY.
• Brooks Notch Thermal Long Sleeve ($90) – When you just don’t want layers, this is an excellent option on its own thanks to the thermal, soft-brushed lining. Also, a good option under a jacket as it gets colder.
• Oiselle Firecracker Vest ($168)- I don’t do a lot of vests, but many of you swear by them. It makes sense that keeping your core warm will help you feel warmer without the rest of your body feeling too hot or bulky with gear. This one has a lot of pockets PLUS reflective designs on the back to keep you safe.
• Lululemon Down For It All ($228) – This is a super warm jacket, so it may be too much for some of you, but again, add wind and dark, and it’s great for a short, easy run. It runs a bit large in size and has an anti-odor feature, wohoo.

Running Tights

It’s now time to start pulling on the fleece or brushed tights to give you that extra bit of warmth. Again, you may need less if running in the full sunshine on a day that’s not windy, but I feel like cloudy or dark are so many of my runs at this temperature.

• Title Nine Polartec Tights ($99) – I’m a fleece tight lover, and these are seriously warm level tights. The pocket is a little tight for a phone, but I don’t care, I still wear them.
• Lululemon Fast and Free Tight ($128) – Many of you, however, really hate for your legs to get warm, so these are a great lighter tight that’s going to have that ever sought-after phone pocket and is a runner’s favorite.
• Men’s On Running Pants ($120) – David wears these almost every run in the winter and can layer another base under them if needed when colder. The lightweight feel and wind-blocking panels are a big hit.

Accessories

• Craft Hybrid Weather Gloves ($39) – My go-to because they have fingers, but then a little mitten hood that both keeps me warmer and cuts the wind.
• New Balance Beanie Unisex ($19) – If you start in the dark and then the sun comes out, very likely you’ll take this off, but it can make the warm-up feel a lot better.
• On Running Core Beanie($40)- I’m not sure why there are fewer of these available from brands now, I FREAKING LOVE mine. It feels better not to have my hair tucked up against my neck.
• Smartwool Socks ($24)- Wool is just a win all the way around when it comes to winter. It pulls sweat away and will keep you warm without being super thick. Plus, they last and don’t stink.

Snow

• On Running Ultra Jacket ($215) – This waterproof jacket will keep you warm and dry when you’re running out in the snow or wintry mixes!
• HOKA Speedgoat GTX Trail running shoes ($170) – These are going to help provide you with more traction in the snow. Hopefully, you shouldn’t be dealing with too much ice unless it’s below 32.  Plus, the GTX is waterproof!
• Shoe Gaiters ($35) – If you will be tromping through the snow, these are going to keep it from going into your socks, which, trust me, is very unpleasant.

What to Wear Running in 20 Degrees (-6 Celsius)

Now we’re getting really serious about what to wear running in winter. Again, sunlight, wind, and precipitation are all going to be major factors in your choices here. But this is the time when I am absolutely going to be wearing my thickest leggings.

Is It OK to Run in 20 Degrees?

Running in 20-degree weather can be a safe and invigorating experience, provided you take the necessary precautions and are adequately prepared. I’ve done it many a time and am no worse for the wear (though when we are getting 20MPH winds, again…I’ll be on the treadmill.)

Layering is key to retaining warmth, with a moisture-wicking base layer, an insulating layer for heat retention, and a windproof, waterproof outer layer for protection against the elements. Pay special attention to extremities like your hands, feet, and head by wearing insulated gloves, thermal socks, and a warm hat or headband.

Additionally, consider the wind chill factor, which can make the air feel even colder, and adjust your clothing accordingly.

AND don’t forget to check the ground. Black ice is a typical morning issue here.

Read more about how the cold impacts performance >>

Top Layers

• Long sleeve base layer top with a pull-over or jacket
• Or a fleece shirt with a windbreaker
• Or be like me, and I went for my base layer and my warmest jacket, felt just fine for a 10 miler in a feel like of 18 degrees.
• CEP Merino Long Sleeve ($110) – This is a long base layer top really designed to keep you warm and be worn under a running jacket.
• Craft Adv SubZ Running Sweater ($130) – We love this one because of the higher neck that almost acts like a balacalva. You can zip it all the way up for extra warmth, or keep it unzipped if you get a little hot.
• Athleta Flurry Jacket ($159) – While it may look like this is a heavy jacket, it’s actually super lightweight. But don’t worry, lightweight doesn’t mean that it won’t keep you warm. The insulated front panel is perfect for when the cold wind is blowing.

Tights

• Men’s Brooks Momentum Thermal Tight ($120) – All right gentlemen, don’t be afraid to ditch the shorts, time for some fleece lining.
• Craft  Adv Essence Wind Tights ($95) – If it’s going to be cold and windy, I can’t recommend these enough. They are my go to and I wear them for cross country skiing and other winter activities too.
• Baleaf Fleece Tights ($29) – This budget friendly option has gotten great reviews from a lot of Instagram followers when I ask about what they wear running in the winter.
• And again the Polartec Tights mentioned above

Accessories

• Trailheads Touchscreen Quilted Mittens ($38) – Mittens are key to warmth, like a sleeping bag they trap all that heat together and are especially a must for those with Raynaud’s.
• Hydration Pack Tube Insulation – the worst thing I realized during my winter runs was finding my ability to get water thwarted by a frozen tube! This can help, also try to blow air into the tube after you drink to clear out the nozzle.
• Icebreaker Merino 200 Oasis Beanie($30) – Now we’re starting to add some fleece to your head too for additional warmth. Again I might start with my thin beanie if I know it’s sunny, but dark and windy this is coming on.
• Smartwool cold weather socks ($24) – Wool truly is your winter friend, it’s not bulky, but it manages to keep you warm and dry.

Snow

• Brooks Cascadia GTX  ($160) – Going to both help you keep traction in the snow and keep your feet dry!
• Ice Cleats  ($9) – These will pull on over your trail shoes to help provide grip if you’re going to be running on ice.

What to Wear Running at 10 Degrees? (-12 Celsius)

Truthfully, this temp can be quite doable, but the early miles are not my favorite. Here I’m wearing nearly everything I talked about at 20 degrees, but I’ve added something to cover my face.

Oftentimes I only want it for the first few miles, but if the wind is going, then I’m glad to have it the entire run.

• Smartwool Intraknit Merino Tech Balaclava ($55) What’s unique about this balaclava is the knit-in wind protection around the ears and forehead. This added feature helps block out wind and rain, keeping you warm and comfortable even in the coldest days.
• Gorewear M WINDSTOPPER Balaclava ($55) – I really like the mouth vent here as that is usually my biggest issue, it gets wet from my exhales and then can make my face cold as it freezes.

You can absolutely get just a regular Buff that you wear around your neck and pull up, I often found I just couldn’t get many of them to stay put.

At What Temperature Is it Unsafe to Run Outside?

Running in extremely cold temperatures, typically below -20°F (-29°C), can be perilous due to the risk of frostbite and hypothermia. Exposed skin can freeze within minutes in such conditions, making it essential to exercise extreme caution.

Very cold temperatures, ranging from -10°F to -20°F (-23°C to -29°C), require rigorous preparation. Runners should don adequate clothing and gear, limit the duration of their outings, and ensure a quick return to warmth.

In the cold range of 0°F to -10°F (-18°C to -23°C), most runners can venture out safely with proper attire, but vigilance remains crucial.

If you’re still not sure if it’s safe to run outside or not, check out our tips in our how cold is too cold article.

Phew, okay, that was a lot, but we hope that we’ve given you enough options for whatever winter temperatures look like where you live.

Looking for more winter running tips?

• Benefits to Running in the Cold
• Cold Weather Full Indoor Warm Up
• How to Survive Long Runs on the Treadmill
• Best Long Sleeve Running Tops
• My Favorite Winter Running Leggings for Women

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