Cold weather does not have to bring outdoor exercise to a halt. Choosing layers based on the conditions can help runners stay comfortable as their bodies warm up. A useful starting point is the hourly "feels like" temperature, rather than the day's high or low.
Try the 20-degree rule
Plan your outfit as if the temperature were about 20°F warmer than it is. This is a general guideline, not a fixed rule: personal comfort, wind, precipitation and workout intensity all matter. Expect to feel chilly at the start, then warmer once you get moving.
Layer according to the temperature
At 50°F and above: A T-shirt or tank top with shorts or light leggings is often enough. A hat or gloves may not be needed.
In the 40s: Consider a thin long-sleeved top and leggings or lightweight pants. A headband can cover your ears, and light gloves are useful if your hands get cold.
In the 30s: Add a light jacket or sweatshirt, running tights and gloves. Warmer socks can help, especially in snow or wet conditions; wool retains warmth even when damp.
In the 20s: Use several layers, such as a base layer beneath a fleece and a light jacket. Choose warm tights, a hat and insulated gloves. A face covering can help protect against cold wind.
In the teens or single digits: Add wind-resistant layers and cover exposed skin. If conditions feel too cold, move the run indoors or choose a warmer time of day.
Choose practical gear
For cold-weather runs, prioritize clothing that keeps you warm without trapping too much heat. Wind-resistant, water-resistant outer layers can be useful in unsettled conditions, while reflective details improve visibility in low light. Avoid cotton socks if your feet may get wet; wool or moisture-wicking synthetic options are better suited to damp conditions.
Regular running shoes can work in cold, dry weather. For slush or snow, water-resistant footwear may keep feet drier, and traction aids can help on packed snow or icy trails. Check that shoes still fit comfortably with thicker socks.
Adjust the guide to your own comfort and the conditions on your route. Thoughtful layering can make outdoor exercise more accessible throughout winter, helping people maintain active routines in every season.
