WHAT TO WEAR RUNNING IN WINTER

Published: 18/11/2025, By: Liz Newcomer

The drop in temperature from sunny California to London is no joke, and Sports Direct ambassador Liz Newcomer knows that better than anyone. Does that stop her from staying consistent? No. In this piece, Sports Direct unpacks how she keeps running regardless of the weather. If you’re wondering how to layer smartly, stay safe, and keep chasing your running goals this winter, this is your guide.

WINTER RUNNING IS ABOUT WORKING SMARTER

Cold mornings, dark evenings, icy winds – winter training can test even the most motivated runner. But it’s also where the real work happens. Consistency through the colder months builds the aerobic base and mental resilience that pays off come spring races. And one of the biggest factors in making that consistency possible? Learning how to dress for the conditions.

As a running coach – and someone who’s spent the last six winters training in the UK – I’ve learned that the right kit can make all the difference between cutting a session short or finishing strong. In my early years here, I was guilty of what most runners do at first: overdressing. On chilly January mornings I’d pile on layers, thinking I needed them, only to overheat halfway through my run. It took time – and a fair few sweaty, uncomfortable miles – to understand that dressing smart, not more, is the key to enjoying winter running.

LAYERING BASICS: THE THREE-STEP SYSTEM EVERY RUNNER SHOULD KNOW

When it comes to winter running gear, more isn’t always better. The secret is using a simple three-layer system that keeps you warm without causing you to overheat or feel weighed down:

1. Manage Moisture with a base layer

   Your base layer sits closest to your skin, and its main job is to wick away sweat. Look for lightweight, breathable fabrics that draw moisture away to keep you dry – because damp clothes make for cold runs. For most runners, a thermal long-sleeve or technical T-shirt from brands like Nike, adidas, or Under Armour is a great starting point.

2. Stay warm with a mid-layer

   This is where warmth comes in. Your mid-layer should trap heat while still allowing air to circulate. A half-zip top or lightweight fleece is ideal for colder days. If it’s above 5°C, you might skip this layer entirely for faster sessions to avoid getting too hot.

3. Get ready for the elements with an outer layer

   Wind, rain, snow – your final layer should shield you from whatever winter throws your way. A water-resistant or windproof running jacket – often labelled as a “shell” – is essential for those truly miserable days. Look for features like ventilation panels and adjustable cuffs to keep warmth in and the weather out.

DRESSING FOR DIFFERENT TYPES OF RUNS

Not every winter run is the same – and your kit shouldn’t be either. Adjusting your layers based on effort level and duration is one of the best ways to stay comfortable and avoid getting too hot or too cold:

• Easy or Recovery Runs:

  Since you’ll warm up more gradually, opt for a base layer and a mid-layer to keep you cosy. Add a light shell if it’s windy or drizzling.

• Intervals or Tempo Sessions:

  Dress slightly lighter than you think you need to. These sessions generate a lot of heat, so a base layer and a light shell might be enough even in cold conditions.

• Long Runs:

  Start off slightly cold – you’ll warm up quickly. Consider layering in a way that allows you to remove gloves or a hat mid-run if needed.

• Wet or Windy Days:

  A water-resistant or windproof outer shell is worth its weight in gold. It can be the difference between finishing your run or heading home early.

VISIBILITY AND SAFETY: RUNNING SMART IN THE DARK

For many runners, winter training means running before sunrise or after sunset. That’s why visibility is just as important as warmth. Choose outer layers with reflective detailing, and don’t be afraid to add clip-on lights or a head torch – especially if you’re running on dimly lit roads or trails.

If your watch has safety features like LiveTrack or incident detection, make sure they’re activated before you head out. These tools provide peace of mind by sharing your real-time location with a trusted contact – an easy but important habit for winter miles.

ACCESSORIES THAT MAKE A BIG DIFFERENCE

Sometimes it’s the smallest pieces of kit that make the biggest impact on comfort and performance. Here are a few winter running accessories that I swear by:

• Thermal Gloves: Keep hands warm without bulk, and choose pairs with touchscreen fingertips so you can operate your watch or phone on the go
• Headbands or Hats: Retaining heat from your head makes a huge difference in overall warmth. A headband is ideal for tempo runs, while a beanie offers extra insulation on easy days.
• Neck Gaiters or Buffs: A versatile option for wind protection that you can pull up over your face in extreme col
• Thermal Socks: Often overlooked, but warm feet = happy miles
• Running Watch: Tracking effort with heart rate or pace helps you train smarter – especially when “feeling warm” isn’t a reliable indicator

LESSONS FROM THE MILES: WHAT I’VE LEARNED

Over the years, I’ve made just about every winter running mistake there is: overdressing and sweating through my kit, skipping reflective gear on dark nights, forgetting gloves, and regretting it before the first mile. But I’ve also learned that once you get layering right, winter running becomes something to look forward to rather than dread.

Some of my most memorable training blocks have taken place in January, when the air is crisp, the roads are quiet, and the discipline of showing up week after week builds strength you can’t get any other way.

THE BOTTOM LINE? YOU DON’T NEED FANCY KIT – JUST SMART CHOICES

The truth is, you don’t need to spend a fortune to run through winter. It’s less about having the newest gear and more about knowing how to use what you have: moisture-wicking base layers, insulating mid-layers, protective shells, and reflective details. Master those basics, and you’ll not only stay warm and dry – but you’ll also build the consistency and confidence that sets you up for success when race season rolls around.

Winter training is where you build the foundations for your spring goals. Dress smart, stay safe, and embrace the challenge – there’s nothing more rewarding than knowing the cold didn’t stop you.

All images featured are taken from @Resiliencyinrunning Instagram.