By Run With Freedom.
Cold weather running in the UK isn't about wearing the thickest coat you own. It's about breathable, sweat-wicking layers and kit that adapts as you warm up. Get it right and winter can be one of the most enjoyable times of year to run.
The golden rule: dress for 10°C warmer
Stepping out of the front door on a chilly morning can make you want to bundle up in a heavy fleece and an insulated coat. But within ten minutes of running your body temperature rises sharply, and that heavy clothing quickly turns into a sweat-trapping sauna.
The single most important rule of cold-weather running is simple: dress as if it is 10°C warmer than the thermometer says. If it's 5°C outside, wear what you'd be comfortable standing around in at 15°C. You should feel slightly chilly for the first mile. Once your core warms up, your sweat can evaporate properly instead of soaking your base layer, and you'll stay warm, light and comfortable for the rest of the run.
What to wear when
| Temperature | What to wear | What to carry | |---|---|---| | 8°C to 12°C, cool and crisp | Long-sleeve technical top, or a tee with arm warmers, plus shorts or leggings | Water, phone and keys | | 3°C to 7°C, cold and frosty | Synthetic thermal base layer and a lightweight windproof jacket | Water, gels and a pair of gloves you can stash | | Below 2°C, freezing or wet | Thermal base layer, waterproof jacket, hat and gloves | Water, a packable dry top and anything you'd need if you had to stop |
The cold-weather hydration trap
One of the most common mistakes UK runners make in winter is leaving their water at home. When it's cold you don't feel thirsty in the same way you do on a humid July afternoon, but your body is still working hard and still losing fluid.
Cold air is dry air, so every visible breath you exhale carries moisture out of your lungs. And even when you layer well, winter clothing traps warmth against your skin, so you keep sweating steadily. On longer winter runs, carrying a small soft flask means you can keep sipping without holding a cold bottle in your hand.
Vest over or under your jacket?
If you run with a hydration vest, it's worth thinking about how it works with your winter layers. Wear it over your jacket when you want quick access to your water, gels or phone without unzipping, and when you're in a fitted windproof or showerproof running jacket. Wear it under your jacket when it's pouring with rain and you want your phone to stay completely dry under a roomier waterproof, or when it's well below freezing and you want your body heat to stop the water in your flask's valve from freezing.
Whatever you carry it in, make sure it fits over your thickest layers without squeezing your ribs. If you're between sizes and plan to run through the winter in bulky kit, size up so you can loosen it off rather than having it dig in.
A few cold-weather tips
- On sub-zero runs, blow gently back into your flask's bite valve after drinking so water doesn't sit in it and freeze.
- Start your run into the wind if you can, so it's behind you on the way home when you're sweatier.
- Get out of damp kit as soon as you finish, as you'll cool down quickly once you stop.
- Wear something reflective or a light on dark mornings and evenings, so drivers can see you.
What we use at Run With Freedom
Our Challenger Hydration Running Vest (opens in a new tab) has adjustable side elastics and dual chest straps, so you can loosen it over winter layers and tighten it back down in summer.
Find Run With Freedom on RLS
Run With Freedom is an RLS Partner, empowering runners with top-tier gear, apparel, and essentials—including its signature Challenger running vest—designed to help you chase your goals wherever the road takes you. Run Love Sprint members can find Run With Freedom in RLS Rewards, along with an exclusive member offer.
