How to Dress for Sub-Zero Runs
Written by Kailey Lai, PRG Content Contributor, Senior, Biological Sciences, University of California, Irvine | Competitive Runner
Reviewed by Aaron Boike, PRG Co-Owner, B.S. Kinesiology| UESCA Certified Running Coach | UESCA Certified Ultrarunning Coach | UESCA Certified Endurance Sports Nutrition Coach | UESCA Certified Strength & Conditioning Coach | ACE Certified Personal Trainer
Published: August 1st, 2026
Winter running tips can make a big difference when temperatures drop in Minnesota. With the right layers, gear, and preparation, runners can continue training through cold and snowy conditions. Here’s how to dress for winter running and prepare for your next cold-weather run.
Start with a Moisture-Wicking Base Layer
It’s necessary to avoid wearing cotton since it’ll absorb moisture from sweat. Cotton absorbs and retains moisture, which can leave you wet and accelerate heat loss in cold conditions. Instead, choose moisture-wicking synthetic fabrics or merino wool. Good alternatives include synthetic material and merino wool options. These materials will enable the sweat to remain off of your skin, and will ensure you remain warm and protected during your run.
Winter Running Tips for Layering by Temperature
As temperatures outside drop, adding the right layers becomes a key factor in successful winter running. Begin with moisture wicking base layer, insulating mid layer, and wind resistant outer layer. As temperatures drop, consider adding insulating socks, gloves, and a neck covering based on the conditions and your individual cold tolerance. Additionally, if temperatures fall below zero, it is necessary to cover all exposed skin to reduce the risk of frostbite and hypothermia.
Common Winter Running Mistakes
One of the biggest running mistakes is overdressing, which can lead to an excess production of sweat. Too much sweat can leave your body feeling chilled, and lead to health concerns such as hypothermia. Additionally, check the wind chill before heading outside. Wind can increase the rate of heat loss from exposed skin, making cold conditions more dangerous. Before running in extreme cold, check the National Weather Service Wind Chill Chart to better understand wind chill and frostbite risk. Finally, adjust your pace and shorten your strides to ensure you don’t accidentally slip on icy surfaces.
Winter running can be safe and enjoyable if you are prepared. By dressing in layers and knowing the exact conditions, you are able to make informed decisions based on your training. Embrace the winter months as an opportunity to build consistency and enjoy a unique running experience.
Need Help From a Coach?
From 5k to 100 mile ultramarathon, PRG’s coaching team has nationally certified coaches with experience to help you reach your trail running, road running, and cross country running goals. Book a free Run Coaching Consultation online at www.performancerungym.com/run-coaching
Recent Comments