Dressed for the Weather: Running in Deep Cold
Having grown up in Winnipeg, Canada I have experienced the coldest temperatures on planet earth. (On those days I didn’t run outside!) But outdoor running can be safe and even quite enjoyable even in temps lower you would expect. That is — with the right gear.
Here are my recommendations for running in cold, and in deep cold temps.
My Definition of Cold
(This is just for interest sake - people define cold differently based on tolerance!)COLD
-1 to -15C (30 - 5F) and calm.DEEP COLD
-15C (5F) and lower if calm. If windy, deep cold is -10C (14F) and lower.My cut off: -20C (-4F) or below, with wind. I have run below -20C on a very still, calm day. But to my memory have never run in colder than -25C.
Hands
Wear Mitts. Never, ever wear gloves. Do not separate the fingers. The fingers need to stay together to keep each other warm, so this rules out the gloves with a mitten overlay.
Deep Cold
Layer 1: A thin, fitted pair of mitts
Layer 2: A heavier/thicker mitt with wind breaking material. It is imperative that the mitts are not tight. The outer layer mitt should be large enough that it is not snug against the inner layer.
Feet
Wear wool socks, tall enough to cover the ankles.
Athletic/wicking socks are not appropriate for cold weather. Most importantly, when wearing thicker socks they must not be tight in the shoes. The toes must have room to move around or they will get very cold.
Deep Cold
Cover the ventilated mesh toe box of your running shoes with duct tape (pictured). This is the holy grail of warm feet even in the coldest weather as the tape prevents cold air rushing through the mesh. However, if the toes are squished in the shoes even duct tape can’t keep them warm. Toes must have room to move.
Neck
The neck should be covered with scarf or neck warmer that comes up around the lower part of the head against the chin and up to the hairline in the back. A mock-neck, turtleneck/funnel neck or collared jacket isn’t enough.
Deep Cold
Cover the face too. Use a neck warmer or balaclava that has a mesh area at the mouth to facilitate breathing. Alternatively, pair your covid mask with the neck warmer. While this may seem detrimental to breathing, in very cold weather it actually helps to breathe through something because the air can be very harsh.
Head
A toque or winter hat is a must. (An ear band is not adequate dress for cold weather.) The hat should cover the forehead and be deep enough to pull down and completely cover the ears.
Deep Cold
Wear a hood over the hat. Ideally the hood will have a wind-breaking type fabric.
On Top
Layer 1: Fitted long sleeve, ideally with a mock neck or turtleneck (to be paired with a neck covering mentioned above).
Layer 2: Thicker long sleeve or sweatshirt that is roomy and not at all tightly fitted against the base layer.
Layer 3": Thin shell jacket with wind breaking material. This jacket should not be tightly fitted.
Deep Cold
Layer 1: Fitted long sleeve, ideally with a mock neck or turtleneck.
Layer 2: Thin, insulated and wind-breaking jacket. The jacket should be a down alternative such as 3M Thinsulate. The jacket should should fit with ample room for the base layer. This incredibly warm combination should be saved for the coldest days, or else be prepared to sweat profusely.
On Bottom
Mid- or high-waisted thick running tights are generally adequate for cold weather. Do not allow gaps between the bottoms of the tights and the socks.
Deep Cold
Layer 1: Running tights.
Layer 2: A pair of sweatpants or ideally wind or rain pants. Layers should never ever be tightly fitted together, so don’t add a second pair of tights. (Double tights is also a very restrictive combo.) Make sure the second layer of pants is roomy enough to allow airflow between the layers.
The Golden Rule
Layer up with room to move. The air between layers of clothing gets warm from body heat and helps keep us warm on the run.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.