Running in Winter with frigid temperatures

As the temperatures tend to drop for the winter season, some of us will retreat to the indoors for the cold weather. Others of us, for one reason or another, will carry on outside, through wind, rain, sleet, snow, and sub freezing temperatures.

I started running outdoors all year when I adopted my first golden retriever. It didn’t feel fair to me that I could still get my runs on the treadmill and my golden girl couldn’t. That first winter, I learned that gear makes ALL the difference. Without the right gear, I was left with freezing legs, feet, and fingers particularly.

Read on to learn how to dress for frigid temperatures while getting your daily dose of nature and fitness!

Somewhere back in the early 2000s, Runners World (I highly recommend a subscription for new runners and no, they didn’t pay me to write that) had a chart about how to dress for cold temps. In general, the rule of thumb is to dress as if the outside temperature is 20 degrees warmer than it actually is. That works for some. I found the rule had a few flaws, at least as they applied to me.

First, you have to consider the wind. Above ALL variables, the wind plays (in my opinion) a bigger role in my thermal comfort in winter than any other time of year. It might be 32 degrees outside and sunny, but if there is a 20mph head wind, it can feel like single digits. For this reason, I consider the wind-breaking factor of the running apparel that I wear in winter. A good wind-blocking jacket or thermal pant is essential for those <32 degree days.

Second, I consider whether I’m running in daylight. If It’s 6:30 am in January, that 17 degrees will feel different than running at 3:30 pm with full sun. The “feels like” factor is usually found on any good weather app. This is the temperature I use to determine what I’m wearing on my run for any given day (winter or summer).

Considering these factors, as well as the sweat wicking factor of a fabric, and then choosing apparel to fit the conditions is the best way to be comfortable during winter runs. Personally, I have a chart of my own on temperature, but I’ll get to that after sharing my favorite cold weather running gear.

Hat and/or Neck Gaiter

I have to have a hat to keep my head (more importantly my ears) warm. Hands down the BEST hat for running for women is the Chill Toque (which means winter hat) made by a company called Sauce. This hat has a swirl top that opens for a pony tail or stays tight for those with short hair or no hair who do not need an opening. The head band is super cozy soft fleece to keep ears warm and is completely wind proof! I will not run without this hat in winter!

A wicking neck gaiter or hood is also great to keep the wind from getting in and wicking the sweat away from the skin.

Best mittens/gloves: For those of us with Raynauds Phenomenon, which results in a spasm of the small blood vessels in the hands and/or feet, mittens are the way to go. Raynauds is most often provoked by cold, and the resultant temporary lack of blood flow causes tingling, numbness, and if not restored in a timely manner, loss of feeling. For years I ran with hand warmers in my mittens, but my hands would turn black when I’d start to sweat and were bulky to carry. My husband found me Craft running gloves, a game changer! These gloves are a glove with a mitten overlay that is wind proof as well. They are light weight but mighty in saving my hands from freezing.

Socks and Footwear

Running shoes are important any time of the year, but my favorite are Brooks. Right now, this link will get you a great deal on the adrenaline! BROOKS Adrenaline GTS 23 on Sale. Save 29%. The Ghost and Glycerin models are best for cushion, Adrenaline is a great stability shoe for those who tend to have some inward or outward tilt to their running gait (called pronation or supination).

Best Running Jacket/Tops: I have found that nothing beats Polartec running gear. Title9 and Athleta both carry jackets/pull overs and pants that are soft fleece inside with completely windproof outsides. They look cute too!

Choose the Right Bottoms

I highly recommend the Athleta Altitude Polartec Powerstretch pant or tight and the Crash Tech Polartec tight from Title 9! They are warm and soft on the inside, but stay put and keep your buns warm for an entire 10K at 15 degrees!

Lastly, there are great heated options out there today. I personally do not use any of these products but will update this post in the event that I find any product “run worthy” in the future.

Finally, I will share my personal temperature running chart below. You can let me know whether these guidelines work for you!

What to Wear While Running Outdoors in Minnesota Winter

<ZERO: run indoors, treadmill!

0-32 degrees Fahrenheight: Polartec tight or pant, Polartech sweatshirt with hood, with longsleeve dri-fit/thermal shirt under. Chill Toque hat, Craft gloves with additional fleece mittens as outer layer.

32-40 degrees Fahrenheight: Long sleeve fleece/thermal dri-fit pull over or full zip with hood, regular running tights, hat, gloves.

40-55 degrees Fahrenheight: Thin dri-fit long sleeve pull over or quarter zip, regular running tights or capris. I still wear hat/gloves until about 50 degrees.

55-65 degrees Fahrenheight: Active tank and capris.

65+ degrees Fahrenheight: Active tank and running shorts.

Accessories: The Finishing Touches

Don’t forget about accessories like a neck gaiter or scarf to keep your neck warm. Reflective gear is essential for running in the early morning or late evening, as daylight hours are limited in the winter months.

Final Thoughts

Winter running in Minnesota can be a joy if you’re prepared for the cold. Layering is key—be sure to wear moisture-wicking, breathable fabrics next to your skin, with insulating and windproof layers on top. Keep your extremities warm with proper gloves, socks, and headwear, and don’t forget reflective gear for safety.

Get out there and enjoy the crisp air, beautiful snowy landscapes, and the satisfaction of running through winter’s challenges!