As winter approaches, the days get shorter, temperatures drop and going out for a run may require a few extra precautions. However, there’s no need to give up training: all you need is the right clothing and the ability to adapt to the weather conditions. Here are a few simple tips to help you adjust to the colder temperatures of the winter season.

The 15-degree (Celsius) rule

A useful guideline is to dress as if the temperature were around 10–15°C warmer than it actually is. When you run, your body produces heat, so after the first few minutes you’ll feel less cold than you did when standing still.

If you feel perfectly warm as soon as you step outside, you’ve probably put on too many layers. It’s perfectly normal to feel a little cold during the first few minutes; the important thing is not to overdress. Of course, this is only a general guideline: wind, humidity, rain and personal sensitivity can all significantly affect how cold it feels.

Actual temperature vs. perceived temperature

When deciding what to wear, don’t just look at the temperature displayed on the thermometer. Wind and humidity can significantly affect how cold it feels.

Wind, in particular, increases heat loss from your skin and can make the temperature feel much lower than it actually is. Humidity also plays a role: when it’s raining or your clothes get wet, your body loses heat more easily, making it harder to stay warm.

That’s why, before heading out, it’s worth checking the Real Feel or feels like temperature on your weather app. It provides a more complete picture than the actual temperature alone, although it doesn’t necessarily account for all the specific conditions of running, such as workout intensity and sweating.

The same temperature can require different clothing on a dry, windless day compared to a damp, rainy and windy one.

Dressing in layers

The most practical way to deal with the cold is to dress in layers, choosing garments that retain heat without preventing sweat from evaporating. I generally think in terms of three layers:

• Base layer: a breathable technical shirt worn next to the skin to wick away sweat.

• Mid layer: a warmer top, useful when temperatures are particularly low.

• Outer layer: a lightweight windproof or water-resistant jacket, depending on the conditions. In very cold temperatures, especially below 0°C, a heavier third layer may be useful.

You don’t always need all three layers: on milder days, a long-sleeved technical shirt and a lightweight jacket may be enough. Gloves, a headband or a hat can also make a big difference.

Be careful with cold, dry air

During winter, you may find it harder to breathe, especially during intense workouts. Cold, dry air can irritate your airways and cause coughing or a burning sensation in your throat.

The higher density of cold air can also slightly increase aerodynamic resistance, but for recreational runners this is generally a secondary factor compared to temperature and breathing comfort. When it’s particularly cold, covering your mouth and nose with a neck gaiter can help warm and humidify the air you breathe in. It’s also a good idea to start slowly during the first few minutes, giving your body time to adjust.

Running in the dark: see and be seen

In winter, it’s often necessary to run early in the morning or after work, when it’s already dark outside. In these conditions, safety becomes particularly important. Choose clothing with reflective elements and, if possible, add visible lights both at the front and back. If you run in parks, on trails or in poorly lit areas, a headlamp can help you see the ground and spot potential obstacles.

Whenever possible, choose well-lit routes and pay attention when crossing roads and around vehicles. The principle is simple: see and be seen. Safety always comes first!

Get to know your body

There is no perfect winter running outfit that works for everyone. Some people feel the cold particularly in their hands, others need more layers around their torso, while some can comfortably run in very little clothing even when temperatures drop.

For example, I need gloves long before I feel the need to wear long running trousers. Over time, I’ve learned which items I actually need and when it’s time to use them.

That’s exactly my advice: experiment, listen to your body and find the combination that works best for you. The goal is to stay warm without sweating excessively, so you can enjoy running even when temperatures drop.

After all, as the saying goes: there’s no such thing as bad weather, only bad clothing!