Beat the chill: An ultrarunner’s guide to packing for running in cold weather

Words by Kirra Balmanno. Photography by Gabriel Tarso and Claudio Zenger.

Minutes before sunrise, I arrive at the top of Thorung La – a high pass in Nepal’s Himalayas. My eyes – the only part of me exposed to the elements, peer through layers of clothing. I no longer feel my hands or feet. I stand alone, next to a pile of prayer flags flailing wildly at 5500m (18044ft) above sea level.

I stay there for just a few minutes, gazing in awe at the pink light gently rising above the snow-capped Annapurnas that surround me. I imagine the sun making an appearance and casting a warm glow upon this rooftop of the world. I don’t wait for its arrival, though, as my body’s now shaking like the prayer flags to recoup the body heat I’ve lost to experience these breathtaking few moments: it has been one of my coldest, but most incredible morning runs. 

The cold’s beauty resides in the opportunity it creates to get uncomfortable. That’s where the magic of moving in low temperatures can be found. Overcome the bitter chill, and then you can ask yourself: What can I accomplish next?

Understanding cold weather running 

For clarity, I consider ‘cold’ in four categories:

Mild cold: Just above 0°C. (finishing your run with pink cheeks)

Moderate cold: 0°C. to -10°C (taking twice as long to untie your shoelaces)

Severe cold: -10°C to -15°C (unable to untie your shoelaces)

Extreme Cold: -15°C and below (literally freezing your toes off – frostbite territory)

Wind chill also needs to be considered when packing for a wintry run. 

The challenge of cold weather running goes beyond a reduction in finger dexterity, making it a two-handed job to unlock the front door. It also goes beyond the ‘nose drip’ and the extra time it takes to layer up and warm up. 

Running in the cold (including the effort it can take to will ourselves outside to begin with) can be extremely uncomfortable. Our brains are wired to keep us safe and sheltered, which makes it challenging to get out of a cozy bed when your alarm goes off in the morning darkness.

This intrinsic resistance is what makes running in the cold such an incredible life hack. Leaning into that discomfort builds confidence, motivation, and is a catalyst for growth.

Layering basics: The importance of layering 

From fluctuations in altitude and windchill to variations in physical effort during long, slow runs, interval sessions or long descents, there are many factors that cause body temperature to change considerably during outdoor exercise. This makes layering not just a practical choice, but a way of dressing that’s vital to the success of your run and your safety. 

Every person has a different level of tolerance for cold weather. My hands become frozen and useless in the cold, while my legs stay considerably warm. You may find the opposite. The key to mastering the best layering technique is to find out what works for you, and do that. 

The aim is to be warm enough so that your running form remains uncompromised, while sweat isn’t excessive enough to bring on hypothermia during any descents  – and to dress as lightly as possible while staying comfortable.

Base layer essentials

Begin with a close-fitting base layer to trap heat and wick moisture. For freezing-your-toes-off temps, I reach for a long sleeve merino layer (or two). For anything warmer than severe cold, the Performance Long-T’s super-light, sweat-wicking fabric is my choice. 

Middle layer must-haves

Double-up on the Performance T or add the Climate Shirt over the top for some extra warmth on those moderate-severe cold runs. Just tie around your waist if you heat up. 

Avoid wind and water-resistant layers here. 

Outer layer options

This is where you want to trap heat in and block cold out. 

I love the Waterproof Anorak for moderate conditions when I expect some wind and rain on my run, or if I need an extra layer of warmth. It’s lightweight for the amount of protection it gives, and nicely rolls up into a spaghetti-shape to tie around my waist if I’m facing a hard climb or effort. 

The Switch Jacket and Insulator Jacket are great for running anything a little more remote or if you’re planning a coffee stop or commute before you can change out of your running gear.

And finally, for those ‘Thorung La’ days, I wear all of the above with the Challenger Jacket over the top, two buffs, a beanie, normal tights over the top of winter tights, long thick socks and windproof gloves.

Essential gear and accessories 

Footwear fundamentals: For moderate cold – get out your waterproof shoes. The Cloudvista Waterproof running shoe is a favorite of mine on the trails. 

If there’s going to be ice on your route, choose a stiffer shoe so that you can attach additional microspikes – it’s one of the closest things I know to having a real superpower. 

Keep laces short when running in the snow, as ice can collect on them, making them harder to untie at the end of a run. 

Headwear and handwear choices 

Most radiant heat loss occurs from our head and neck. Keeping these regions warm can reduce extra layering on our body. I take two buffs – one for around my neck that I can pull up to breathe through if the air is really cold, and one on my head or wrist. 

Extreme cold calls for a merino beanie – excellent for keeping your head warm and covering up unwashed hair during a multi-day run in the mountains (this reduces the hypothermia risk).

Gloves and mittens are essential, and a windproof outer layer adds protection when you hit above tree-line conditions where the wind cuts deep. 

Let’s talk socks

Long and thick – keep your achilles tendons warm and the snow out of your shoes. 

Hack: When I don’t have my waterproofs and unexpected snow or windchill occurs in severe to extreme temperatures, I layer a piece of plastic bag around my toes between a double-sock sandwich. This helped me avoid a repeat frostbite excursion to a doctor in the Khumbu [Nepal].

Additional accessories

A headlamp is essential for short winter days, unless you’re only training in daylight hours. Add in some reflective clothing, so cars can see you. 

Soft flasks are great to stay hydrated. Be aware that the ones with a filter lose their ability to filter properly if they freeze. And pack your sunglasses for bluebird days above the tree-line where there’s a lot of UV light reflected off the snow, posing a risk of snow blindness. 

Consideration for special circumstances 

When it comes to running in snow and ice, respect your environment. Experienced runners have died attempting to cross snow bridges over rivers or by getting caught in storms, so run within your capabilities and knowledge of your route. From a health and safety perspective, learn to recognize the risk factors and symptoms of hypothermia and frostbite – together with immediate actions and treatments. The risks aren’t to be taken lightly, and the goal is always to run another day. 

The warm-up

After layering up, it’s time to warm up before stepping out the door. Ten to fifteen minutes of skipping, indoor cycling and mobility exercises are my mainstays for getting warm before going outside and easing into the run with a gradual pace. 

Nutrition and hydration for cold weather running 

Even if we don’t sweat as much during a cold run, moisture loss occurs from movement and breathing, so bring a little water for those longer runs and drink to thirst, adjusting your electrolyte intake accordingly. 

Nutrition needs don’t change a lot during winter apart from the fact that frozen hands can’t easily open some gel packets, so pack foods that you can easily eat without much dexterity in your hands. 

Post-run recovery and care 

Get into warm clothes and stretch directly after your run while the muscles are still warm. When it’s really cold, it helps to have someone at home to untie your shoelaces and open the door for you. The golden rule is to get those sweaty clothes off as soon as possible. 

Conclusion

Cold weather running takes more preparation and can be uncomfortable, yet can also be extremely rewarding (if you warm up either side of the run and avoid frostbite). Being prepared, both with your gear and your mindset will give you much more than fitness throughout the coldest months.

Explore more of Kirra Balmanno’s ultra running at altitude adventures: From running in Nepal to Everest base camp, to the wild trails of Georgia’s Caucasus and her stories of multi-day mountain running.