I wrote a version of this for the Super Frosty Loomis snowshoe race, but since I’ve fielded a few questions about dressing for running in extreme cold lately, I wanted to share it more generally. Other suggestions and recommendations welcome!
Dressing for winter running can be tricky because you will generate a lot of heat once you get going. However, when running in extreme cold temperatures and wind chill, you’ll want to err on the side of caution and dress with multiple layers. If you get hot while running, you can open a coat or remove a layer. We recommend:
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Shoes: Although it tends not to be super slippery when it’s really cold, it’s still best to wear shoes with more traction. Trail shoes are good, and if you’re worried about slipping on snow-covered trails, Microspikes or Yaktrax are good. (But try them on a short run the first time.) I imagine Ian has some at the store.
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Feet: Wool socks are best for warmth retention if your shoes get wet from snow melt. Those with foot circulation issues might consider placing HotHands-style disposable toe warmers on top of their toes, but it’s important not to make shoes too tight, as this can reduce circulation.
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Legs: Running tights under a pair of wind pants. Wool tights like those from Icebreaker also make a good base layer, but you want something windproof on the outside if possible. If you don’t have wind pants, wear two layers of tights.
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Torso: Long-sleeved tech fabric T-shirt to wick sweat away, another long-sleeved wool or tech-fabric T-shirt or polar fleece, and a wind-proof running jacket. Avoid cotton, which gets wet when you sweat.
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Hands: This depends on how easily your hands get cold and how quickly they warm up. The best combination may be light running gloves inside warm mittens. That way, you can remove the mittens and tuck them into your waistband if your hands get too hot. If you have cold hands or suffer from Raynaud’s, a pair of HotHands-style disposable hand warmers would be a smart addition.
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Head: You’ll want a hat to keep your head warm (duh), but we also recommend a headband or ear muffs to make sure your ears stay warm if your hat rides up, and a buff to keep around your neck in case you want to pull it up over your nose or chin. Sunglasses (perhaps with clear lenses if it’s not sunny) will help protect your eyes from watering in the cold, though they may fog up with the buff over your nose.
Finally, if you’re not leaving from your house, don’t forget to wear a warm winter jacket over everything else so you stay warm until you start running.