What to Wear Running in Cold Weather: Your Autumn & Winter Running Guide

There comes a point every autumn when going for a run suddenly requires a lot more thought. Yesterday you were pulling on shorts and a T-shirt.

Today you're standing at the front door thinking:

  Do I need a coat?
  Are my hands going to freeze?
  Are these socks thick enough?
  Am I going to regret all of this after five minutes?

If you're new to running in cold weather, getting dressed can genuinely feel harder than the run itself.

The good news is you don't need an entirely new running wardrobe just because the temperature has dropped.

You just need to get a little smarter about what you wear.

Here's how to stay comfortable, keep moving and avoid spending the next five months waiting for spring.

This is probably the easiest winter-running mistake to make. You step outside. You're cold. So you add another layer.

Then you start running.

Ten minutes later, you're absolutely boiling and wondering why you left the house dressed for an Arctic expedition. Remember that you're going to warm up once you start moving.

Your running outfit needs to work for the run, not the 30 seconds you spend standing on the doorstep beforehand. Feeling a little cool when you first head outside isn't necessarily a sign that you're underdressed. 

The trick is layers. Instead of one enormous jumper or winter coat, use lighter pieces you can adjust according to the weather.

The layer closest to your body matters because you're still going to sweat — even when it's cold outside. Choose something lightweight and designed for exercise rather than a heavy cotton T-shirt that becomes damp and stays damp.

For milder autumn runs, this might be all you need underneath a lightweight outer layer. As temperatures drop, a long-sleeved running top or thermal-style base layer can add warmth without making you feel bulky.

Think: warm enough to get going, breathable enough to keep going.

This is where UK winter running gets interesting. Because it isn't always that cold.

It is, however, frequently:

  Windy.
  Drizzly.
  Damp.

Or somehow all three. A lightweight running jacket can be much more useful than piling on thick layers. On milder days, you may only want something wind-resistant. When rain is forecast, a water-resistant or waterproof outer layer may be more useful.

The important thing is being able to move comfortably. You don't want to spend your run fighting your coat.

For warmer autumn days, you may still be perfectly comfortable in shorts. As it gets colder, running tights or leggings provide more coverage without adding lots of bulk.

And don't feel like there's a magical date when everyone has to switch from shorts to leggings. Some runners will happily wear shorts at temperatures where somebody else is reaching for thermal tights.

Comfort is individual. Wear what allows you to forget about the temperature and enjoy the run.

You can have the perfect running outfit and still spend the entire run thinking: "My hands are FREEZING."

On colder days, lightweight running gloves can make a surprisingly big difference. A running hat, headband or ear warmer can also help when the temperature drops.

These small accessories are useful because they're easy to remove if you get too warm. Much easier than discovering three kilometres from home that your enormous hoodie was a terrible idea.

This is the part we care about.

And no — you don't necessarily need a completely different pair of running trainers simply because it's November.

Start with where you're running.

If you're sticking mainly to roads and pavements, a comfortable running shoe with suitable grip for the conditions may still be all you need.

If you're heading onto wet trails, muddy paths or uneven ground, a trail running shoe designed for those surfaces can make much more sense.

Wide Fit Shoes currently has a dedicated trail collection with wider-fitting New Balance and Altra options in widths including 2E and 4E.

But whatever you choose, fit still comes first. Because winter introduces one surprisingly common problem.

Cold feet? The instinct is obvious. Put on the thickest socks you own!

But if your running trainers already fit fairly snugly, suddenly adding a much thicker sock takes away some of the space inside the shoe.

And if you already have wide feet, bunions or toes that need more room, you may notice that immediately.

Your toes feel squeezed. The sides start rubbing. Halfway through the run, you're loosening your laces.

Instead of automatically buying a bigger shoe for winter, ask whether width is actually the problem. A longer trainer isn't necessarily a wider trainer.

Wide Fit Shoes currently stocks running shoes in genuine wider fittings. For example, the New Balance 411 is available in 2E and 4E, while selected New Balance styles extend to 6E.

Your winter socks and your feet need to comfortably exist in the shoe together.

One of the biggest differences between summer and winter running has nothing to do with temperature.

It's light.

That lovely 7pm summer run can become a pitch-black 7pm run surprisingly quickly. If you're running early in the morning or after work, make visibility part of what you wear.

Consider reflective details, brighter outer layers or appropriate running lights depending on where you're running. And choose your route sensibly. The aim isn't just getting through your run. It's getting home safely afterwards.

For most healthy people, cooler weather doesn't automatically mean you need to stop running.

In fact, some runners prefer training when it's cooler because they're not dealing with summer heat.

But conditions matter. Cold is one thing. Ice, severe weather and unsafe visibility are another.

There's absolutely no medal for forcing yourself outside when conditions aren't sensible. 

If it's icy, dangerously windy or visibility is poor, moving the session indoors or waiting for safer conditions isn't "giving up". It's just common sense.

And if you have a health condition that could be affected by exercising in cold weather, get individual medical advice before changing your routine.

Perhaps the biggest benefit isn't some magical winter-running effect. It's consistency.

If running has become part of your routine, continuing through autumn and winter means you're not starting again from scratch every spring.

There's also something genuinely satisfying about coming home from a cold run knowing you nearly talked yourself out of it... but went anyway.

And running can be a brilliant reason to get outside during months when many of us spend far more time indoors. 

The goal doesn't need to be:

"I must become a hardcore winter runner."

It can simply be:

"I'd like to keep doing something I enjoy."

Before heading out, ask yourself:

• What's the actual temperature?
• Is it windy?
• Is rain forecast?
• Will it be dark before I get home?
• Am I running on road or trail?
• Do I need gloves or something for my ears?
• Will my feet still have enough room with the socks I'm wearing?
• Are the ground conditions safe?

That's it.

Winter running doesn't need to become complicated.