Winter Running And How to Survive It
There’s no hiding from it anymore. Frozen crystalline water has found us and accumulated into packs and inches of snow. We can only burrow under fluffy seafoam green fleece blankets for so long before we’re confronted with what looms beyond our four walls; grand and foreboding: the OUTSIDE.
These days, the safest place for us runners to practice and express our craft is vast and desolate. The salt has washed the streets gray, sidewalk puddles are slick, warped mirrors, and the wind bites at exposed skin.
It sounds bleak. Yet, the season also offers new opportunities to explore. Sure, you know Prospect Park, but do you know it in the snow?! It transforms when blanketed in white. Its aura and energy shift to one of freshness, youth, and softness. You can sense it the moment you step into the park.
Fortunately, the right gear allows you to venture further into the park’s depths. With Microspikes or Yaktrax (though pricier, I find microspikes to be much more effective and feel more secure running in them) you can easily bound across trails, fields, and the spots along the loop that get blown over with snow.
Soooo what does one don during these cold months? The answer varies so we’ll take it temperature by temperature.
*Please note, everyone’s body is different, so a group of us had this dialogue. With time you’ll find what works best for you.
**All temperatures are based on “Feels Like” (i.e. your weather app says it’s 40 degrees but that it feels like 32).
50°F+ / 10°C+
Alexis G. (she/her): Lightweight long-sleeved tech shirt and shorts. Or a short-sleeved tech shirt and ¾ pants. These shorts are my favorite because they’re long-ish and have giant pockets. Some variation of half limbs covered and half limbs uncovered. If it’s windy I’ll grab a light jacket like my PPTC race crew one from volunteering at the Turkey Trot! 50 and sunny and 50 and dark are two totally different animals.
Brandon V. (he/him): I'm probably rocking some over the ankle socks, shorts, and a t-shirt or singlet depending on the current/incoming/outgoing season. I like to acclimate myself for the incoming seasons by extending my current season clothing choice. I'll wear singlets/ tanks well into the fall and t-shirts deep into the winter to prepare physically and mentally for the worst temperatures.
Rachael D. (she/her): Short-sleeved shirt and shorts! I may wear a long-sleeved shirt over my short-sleeved shirt in 50 degrees just to convince myself to get out of the house.
50°F - 45°F / 10°C - 7.2°C
Will N. (he/him): I start wearing gloves when the temps get below 48°F.
A: I’m in long pants with a single-layer shirt that is probably long-sleeved.
B: Nothing changes for me through here, except I'm beginning to get excited. The temperatures are starting to dip. Winter is coming.
R: Long-sleeved shirt over short-sleeved shirt and shorts with high socks.
Alexis running in 50°F weather.
Photo by: Edith Asibey
45°F - 40°F / 7.2°C - 4.44°C
A: Decidedly long pants weather. I’ll often pair that with a long-sleeved shirt that’s slightly thicker than a tech shirt. I have this in two colors because I love it so much. I put a short-sleeved tech tee under it and usually end up pulling my sleeves up during my run, then back down during the cool down. I always start these runs with light gloves on and end up pulling them off as I go. I wear whatever socks are around and don’t worry too much about exposed ankles.
W: Depending on the type of run I’ll start wearing long sleeves when it gets below 44°F.
B: By now I'm probably settled on wearing a t-shirt. I might even bust out some longer socks depending on the length of the run. And if it's wet I'll probably wear a long sleeve. Rain slicks, even the lightest of them, cause me to overheat easily.
Maureen K. (she/her): I’m still wearing ¾ capri leggings, a long sleeve shirt, and usually a vest or light jacket. I might stash my gloves in a pocket. If it’s windier, I’ll wear my close-fitting headband to cover my ears. If it’s “warmer,” I’ll stick with a baseball hat
R: Ahhh the temperature where anything goes. I generally wear a long-sleeved shirt, ¼ zip, or a light hoodie (I love this one from Target and wear it all the time) over a short-sleeved shirt. On the bottom, I’ll wear long socks and shorts. I wear light gloves and a fleece-lined headband too, but oftentimes my hands and head get warm so I’ll take them off halfway through the run and carry them. A lot of vests and long pants are seen in this weather too.
Brandon running in the 2019 Cherry Tree race in 32°F weather.
Photo by: PaFoua Hang
Remedies for Cold Feet
As a major cold toe (and hand) sufferer, here’s my easy and cheap solution. I put baggie sandwich bags (the folding kind, not zip lock) over my toes and upper feet. Then I put socks over it. They are so thin I really don’t notice them, but they really hold the heat. I also do the same for my hands! – Mary Crowley
40°F - 35°F / 4.44°C- 1.67°C
A: Sub 40 is serious layering time. Sub 40 means I’m pulling on a wool base layer on top, then adding another long-sleeved layer. If it’s windy, I’m also adding a wind-resistant shell on top. I have two different SmartWool base layer tops, both of which are something like this one. Mine are both years old and full of holes from using laundromat washers, but they do the trick! I also wear an ear warmer at this temperature. Gloves come with me but still usually end up in my hands as I run at this temperature.
W: I’ll start wearing a jacket when it gets below 40°F. Whether it’s early in the morning or in the evening, I try to wear the Brooks Carbonite Jacket or Vest to increase my visibility and lower the chances of an accident with a bike or a car. The black, white, and neon color combination is pretty great too. It makes me feel like I’m getting dressed to run on a treadmill in the International Space Shuttle. For a bit of transparency, I should note that I’ve been a Brand Ambassador with the Brooks Run Happy Team for the past year. This just means that I receive some free and discounted gear, but they’re not paying me and my opinions are entirely my own.
B: IDEAL CONDITIONS! Long socks are in. Shorts are still just shorts, the long sleeve and t-shirt are now being used interchangeably. I might even bust out a thermal hat! I believe a lot of heat is always being lost from your head, ears, and hands. So those are usually the first things I'll cover-up.
M: Once the temps “feels like” dips below 40, I am tempted to pull out longer leggings. My current “long” leggings are both on the warmer side, so I’ll sometimes stick with my ¾ capri leggings. Depending on the wind chill, I’m sticking with a long sleeve tech shirt and a vest or light jacket. Maybe add a couple of extra items for extremities: gloves, buff, headband to cover my ears.
R: Once the temperature dips below 40°F I’m pulling on long pants. I’ve seen other people hang on to shorts in the upper 30°F’s but that’s too chilly for my comfort. I’m still wearing my light gloves and headband for this temperature. I love wearing wool socks at this point too. My top layers stay fairly similar, but I swap out the short-sleeved base layer for a long-sleeved.
35°F - 30°F / 1.67°C – -1.11°C
A: Same as above, but the gloves stay on! Add a neck gaiter to cover up if my shirt doesn’t have a high collar.
B: Long sleeves are in full effect, cap is on, I'll likely have a buff/ neck gaiter, and gloves are being pulled on. Pretty lightweight gloves. But still. Gloves. My shorts may change to shorts with liners, but maybe not.
M: Same as above (40°F - 35°F) with long leggings for sure. If there’s more windchill, I might throw on an extra-long sleeve tech shirt (at the risk of overheating) and maybe some of my “warmer” accessories (thicker headband, warmer gloves, etc). I don’t have a jacket with vents at the moment, but I’ll bring my REI medium-weight, insulated, hooded jacket. (If I get too hot, I’ll tie it around my waist)
R: Pretty much the same as above. I may start wearing fleece pullovers instead of a tech one, but probably not.
Will running in 44°F weather and sporting his Brooks Carbonite Jacket.
Photo Courtesy of William Ngo.
Yves’ Recommendations for Running Accessories
I use the Spibelt whenever I run or go to the gym. I just put my phone in it and maybe a set of keys. I don’t think it can take more than that without bouncing. When I run home from work or go hiking, I use the Ultra Direction Ultra Vest running backpack. I use the Nathan’s water bottle when I am traveling, or when I am running somewhere new.
Yves ready for a run with his Nathan’s handheld water bottle.
Photo courtesy of Yves Nozil.
30°F - 25°F / -1.11°C - -3.89°C
A: Here’s where I add in a pair of wool socks. I also tend to make sure I’m wearing thermal pants that have some wind resistance when it’s 30 or below. I’ve had a pair of these pants forever. I finally had to replace some ten-year-old ones when the elastic stretched out permanently! They keep your legs toasty without feeling bulky.
B: Wooo yeaaaaaah here we go! Nothing really changes from above to now except shorts with liners are a must. If there's precipitation I'll put on a light rain-slick for sure. But if I do that (wind pending), because I sweat/ overheat somewhat easily, I might switch to a t-shirt underneath that. Speaking of wind, if the wind is intense I might update my light gloves to something heavier.
M: This is where I might start adding a long, sleeve, high neck top (I believe mine is a Champion brand from Target; I’ve had it forever) under my long sleeve tech shirt. Depending on the conditions, I might wear either a vest or a lighter jacket under my REI medium-weight, insulated, hooded jacket. Most likely including a buff and one of the PPTC Turkey Trot to cover my whole head (vs. headbands)
25°F - 20°F / -3.89°C - -6.67°C
A: This is where I really don’t want to go outside. I’m fully bundled here with a base layer, long sleeve, windbreaker shell, neck gaiter, thermal pants, wool socks, and I upgrade my ear warmer to a proper winter hat. I swap gloves to these that are gloves with an additional mitten layer. I pull my neck gaiter up over my face as long as I can handle it. Runs are fully door to door because it’s too cold to stop otherwise.
B: Damn guys, I love the cold. So here I add in my secret weapon… A tank/ singlet under my long sleeve. It might not seem like much but it really keeps your core and chest warm. I'll probably be leaning more into wearing some heavier gloves now. But maybe not 1000% yet.
M: Same as 30°F - 25°F with my long-sleeve, high neck top as a “base layer.” Definitely wearing a hat that covers my head and buff and my REI medium-weight, insulated, hooded jacket.
R: Here come my outer shells. I’m wearing everything I am from 35°F – 30°F but I am adding a layer of windbreaker material because often when it’s this cold it’s a little breezy too and if it’s not, the windbreaker material still keeps the warmth in. I wear a zip-up windbreaker and I wear jogger pants like these that are water-resistant material- I wear them nearly every day in this weather. I may also wear a neck gaiter to keep my neck warm and to pull up over my nose if needed.
20 - 15°F / -6.67°C - -9.44°C
A: I’m not happy about the weather and will complain about it a lot. I’ve added a second long-sleeved shirt to the mix with my base layer and windbreaker. I’ll do double pants if it’s a long run (thermals plus regular tights). I usually run with a hydration pack, and this is where the water in the tube freezes if you aren’t taking constant sips.
B: Great times here. If the tank is my secret weapon, the thin socks under my long socks are the ammo. That's really it.
M: Same as 25°F - 20°F; maybe considering double legging, but I haven’t done that this winter yet.
Maureen braving -9°F weather for a run.
Photo Courtesy of Maureen Keleher.
Maureen’s Winter Gear Recommendations
Rainier Tight from Athleta: I have the Rainier Printed Mesh Tight in purple.
REI Coop Flash Insulated Hoodie: Mine is a little warm for "warmer" winter runs; this Running Jacket might also be a good pick.
Champion Duo Dry Long Turtleneck: I wear this as an extra layer under my long sleeves on colder days or if I'd prefer to layer up and not wear a jacket.
Yaktrax for those snowy days.
Photo by: Jill Dowling
15°F - 10°F / -9.44°C - -12.22°C
A: I’ve run out of layers to add. Same clothes, more complaining about the cold. I’m out in it and I’ve worn all of the above PLUS my regular 60-40 degree jacket over the top of all the previous layers if it’s really windy. I might wear an ear warmer AND a winter hat just to keep my ears as covered as possible.
B: I've got a ¾ zip I'll put on here, underneath I'll put on a singlet. So that's my biggest update. Wind and temps can be brutal, I'll probably rub some Vaseline in the tip of my nose and ears for protection. Does it work? I don't know, I think so.
M: Same as 25°F - 20°F; I just keep getting creative with layers and maybe add a balaclava + buff
10°F and below / -12.22°C and below
A: I have only run in these temperatures a handful of times and I was pretty mad about it. I usually run weekend mornings, but I’ll push my run to the afternoon to get maximum warmth if it means 5 degrees warmer when it’s really this cold. I’ve already maxed out my layers here, but at this point, I know bringing my hydration pack is futile and I just try to hydrate really well beforehand. Or maybe bail if the temperature will be dramatically warmer the following day.
B: This won't stop me. So I've got another secret weapon…you know those shorts with the liners, I'll wear a speedo under those to keep everything warm and in place "down there". I have a couple of pairs of generic long tights I've bought on Amazon I might bust out, but it's unlikely.
So if you're reading this you're probably asking if this dude is for real? Yes, I am. And I'm sure you've seen me out and about just as I've described. Why? Because I love what I do, and this is how I've been able to continue to do it. See you around the loop!
M: I feel like in NYC we’re lucky that the “feels like” isn’t usually 10°F and below. However, I did run in “feels like -3” recently in Western New York while visiting family. The air honestly might’ve felt a little warmer than a NYC “feels like” -3°F. I would probably need to wear more layers in NYC to battle the windchill. Here’s what I wore today in feels like -3°F with little windchill/lightly falling snow: Balaclava, buff on chin/neck, PPTC hat on top Sunglasses, Gloves, one pair of leggings (I was okay with one during the daylight temps), Smart Wool socks, Long Sleeve, High Neck base layer top, Long-sleeve tech shirt, Vest, REI medium-weight, insulated, hooded jacket.
R: *Shrugs* When the temperature gets below 10°F the air becomes really dry and still and fortunately we don’t deal with this weather much in NYC’s winter. I suggest shorter runs for these days, wearing the warmest layers you can while still being able to move. If you have the luxury, move your run indoors or reward yourself with a rest day.
PaFoua (Left) and her friend (right) ready to run the Jingle Jog.
Photo Courtesy of PaFoua Hang
PaFoua’s cold weather recommendations from Minnesota
I think the best way to tackle low teens to negative temps is with layers. My favorite base layers are Uniqlo’s heat tech turtlenecks and tights. I would layer those with a pair of fleece-lined tights and a long-sleeve moisture-wicking shirt. Then I would put on a vest and wear a windproof running jacket over it. For socks, I would wear Smartwool, and for gloves, I would do a glove liner under Oiselle’s Super Puff mittens (they’re inspired by Kara Goucher’s Minnesota runs and named after me so clearly they’re meant for me). I use a buff to cover the top of my head to cover my mouth like a ninja and wear a fleece-lined hat on top of that. At this point, I’m pretty toasty (and heavy) so most of the runs I would be able to do are chill winter wonderland run-xplorations. The best thing about layers is that once you start to warm up a little, you can take off some layers or add back as necessary.
Oiselle’s Super Puff Mittens
Photo by: Alison Kotch
Conclusion
As we all know, Northeast winters do not hold snow constant. What can draw you outside when there’s no fresh pow (we can use ski/snowboard vernacular for a moment, okay?) calling your name?
It’s the same thing that gets you out all year long—the act of running is fulfilling and satisfying. Plus, during the time of year when Seasonal Affective Disorder is highly prevalent, endorphins, dopamine, and serotonin (which are released when you run) are all the more valuable.
I became familiar with the pure power of these neurotransmitters after a couple of winters of feeling down. Under the assumption that winter and I didn’t mix, I hadn’t considered that my low activity levels in winter could be affecting my mood. The year I began going on adventures outside and moving my body during the colder months, I discovered my love for winter. Interacting with nature in any way possible during its most dormant and frozen stage was enthralling. Running, snowshoeing, cross-country skiing, walking, making snow angels- all of it made me joyful and somewhat giddy. Plus, the promise of a warm shower and tea waiting for me inside always made the activity more enticing.
With the right layering and gear to keep us warm, we may find our drive to run falters less. With a reframing of mind and accountability buddies, we may begin to look forward to frigid runs in mid-February.
December to March are not lost months, they simply allow for new possibilities.
Contributors: Mary Crowley, Alexis Gordon (she/her), PaFoua Hang (she/her), Maureen Keleher (she/her), William Ngo (he/him), Yves Nozil (he/him), Brandon Vigilante (he/him)
Introduction + Conclusion by: Rachael DePalma (she/her)
Photos: As credited above
Edited by: Alexis Gordon, John Vaghi (he/him)
Produced by: John Vaghi
PPTC is a diverse and supportive team. We want to celebrate the diversity of our club and membership. We welcome and encourage everyone to share their stories with us.