Running in the cold: what to watch for
Short answer: dress 15–20°F warmer than it is, cover hands and ears, run into the wind first, and carry a light. Watch for ice, numb waxy skin (frostbite), and shivering with clumsiness or confusion (hypothermia). Wet plus wind is the dangerous mix.
Dress for mile two #
You'll feel 15–20°F warmer within a mile. If you're comfortable at the door, you're overdressed.
- No cotton next to skin. Synthetic or wool base layers; cotton stays wet and cold.
- Windproof beats thick. Wind strips heat faster than cold air.
- Hands, ears, neck first. Mittens are warmer than gloves. Add a headband or beanie and a buff.
- Tights below about 40°F, shorts above, for most runners.
What to wear at each temperature.
Run into the wind first #
Face the headwind while you're dry. Coming home into it in a wet shirt is how runs go cold.
Frostbite #
- Frostnip: numb, red then pale skin. Warm it; it recovers.
- Frostbite: white or grayish, waxy or hard skin, usually fingers, toes, ears, nose, cheeks. Get inside, rewarm in warm (not hot) water, don't rub, get medical care.
- When: only with air below freezing. On the National Weather Service chart, skin can freeze in about 30 minutes at a −20°F wind chill, and in minutes far below that.
Hypothermia #
Your core getting too cold. It happens above freezing too: wet, windy, slowing down at the end of a long run.
- Early: hard shivering, numb hands, fumbling.
- Emergency, call 911: clumsiness, slurred speech, confusion, drowsiness, or shivering that stops.
- Prevent: carry a light shell on long or wet runs, loop near home, change out of wet clothes right away.
Ice and dark #
- Bridges, shaded corners and dawn pavement freeze first. Black ice looks like wet road.
- On slick ground, shorten your stride. Slip-on traction helps on packed snow and ice.
- Wear reflective gear and a light to be seen, and a headlamp to see the ice.
Cold air and breathing #
A buff over the mouth warms the air. Wheezing or coughing after cold runs is worth a doctor's visit.
Warm up inside #
Five minutes of leg swings, lunges and skips indoors gets you through the cold first mile faster.
Questions #
How cold is too cold to run outside?
No single number. Wind, wet clothing and run length matter more. Near a −20°F wind chill, exposed skin can freeze in about 30 minutes: cover all skin or run indoors.
Can you get frostbite above freezing?
No. Frostbite needs air below 32°F; wind chill only speeds it up. You can still get hypothermia above freezing, especially when wet.
Why does my chest burn running in the cold?
Cold, dry air irritates the airways. A buff over your mouth helps. If you wheeze or cough after cold runs, see a doctor.
Should I run into the wind first?
Yes. Face it while you're dry; have it at your back once you're sweaty.
Sources #
Related guides
ArcPace scores every hour of your forecast 0–100, with the pace cost at your easy pace and what to wear. Free for iPhone. Get it on the App Store