Whether you’re a year-round runner or prefer lacing up your sneakers when the temperature is just right (guilty!), your athletic get-up can make or break your workout. 

Wearing a heavy sweatshirt? You’ll sweat too fast and make yourself cold. Opted for shorts on a brisk day? Your cold muscles can hinder your performance. All that said, properly dressing for your run doesn't have to be rocket science.

“Layering is key,” says Mike Anderson, the co-owner of Blacktoe Running Inc. in Toronto, Ont. “It’s not going to kill you to dress a little bit warm.”

When the temperature drops, Anderson generally recommends wearing sweat-wicking, technical pieces that will keep you protected from the wind, starting out with a pair of light gloves, and staying hydrated. 

Here’s his expert-approved formula for selecting gear for the chilliest of days, plus his favourite tips for winter running.

Zero to 5 degrees

For Anderson, a cold weather run is any time he’s putting on more than shorts and a t-shirt—and that’s usually around 5 degrees. In this weather, he suggests wearing a technical tee and a half-zip or wind-resistant running tights with a t-shirt. These layers are light and easy to remove.

He’s also a big fan of airy running caps, like this one from Ciele, and gloves. “I’ll put on gloves before a lot of other things,” says Anderson. “They’re easy to take off and keep you warm for the first little while.”

Zero to -5 degrees

Once the temperature drops below zero, Anderson begins amping up his layers. This is when you might consider pulling on a base layer, which are tight-fitting tops and bottoms usually made of absorbent merino wool.

Depending on the conditions, a light shell-style jacket can protect your core from brisk wind chill. This is also typically when Anderson would swap his usual cap for a thicker moisture-wicking beanie.

Below -5 degrees

On the coldest days, Anderson recommends pulling a thicker technical jacket over your other layers.

Do I need winter footwear?

Sock-wise, a running-specific pair with merino wool is the way to go. “They’re not too thick, but they regulate temperature well,” says Anderson.

When it comes to running shoes, it’s a bit more situational. If you tend to get cold feet, shoes with upper or full Gore-Tex—A.K.A. a waterproof and wind-resistant material that locks in heat—plus your merino socks is Anderson’s go-to combo. 

You’ll also want to look out for shoes with a winter or trail tred to keep from slipping on ice or snow. “Extra traction becomes very important in the winter.”

More pro tips for winter running

1. Keep hydrated, even when it’s cold. Using an insulated bottle will keep your water at your ideal temperature.

2. Start off your run by heading into the wind and finish with the wind at your back. “If you start with the wind at your back, you’ll get a sweaty back then get cold quickly,” says Anderson.

3. Whether you’re running in the morning or evening, make sure you wear lights and reflective clothing for better visibility.

4. If you’re a long-distance runner who uses gels for extra electrolytes, Anderson suggests keeping one inside your glove so it doesn’t solidify.

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