Is running in the cold dangerous? Experts weigh in

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Layering with the right gear can keep you warm, even when running on the most frigid days.GettyWith all the content available online these days, it can be hard to figure out what’s real and what’s hype. While we don’t always have the answers, we have a direct line to people who do — which is why we present to you our series The Internet Made Me Ask, where we have experts break down the truth about some of the buzziest trends on our timelines, like whether honey is good for your skin.

Frigid temperatures, icy roads and darker mornings can make running in the cold weather feel a lot more challenging. But running outside during any time of year has its benefits. The fresh air is nice, and the scenery is more engaging than being on a treadmill at the gym.

“Running in the cold can be invigorating,” says Jay Silva, a Road Runners Club of America certified running coach with TeachMe.To, a site that helps you find coaches. “You just have to be smart about it and be prepared.”

So, how can you prepare yourself to run in cold weather so you can still enjoy the benefits of exercising outside? The key is to take a few preventative steps to keep yourself safe and ensure you have the right gear. With that in mind, I consulted running experts to get all the intel you need for running in the cold and also how to know when it’s just too cold to go for a run.

Best cold weather running shoeHoka Mafate 5 Sneakers$undefined$185.00HokaLearn moreBest running glovesNew Balance Performance Touchscreen Gloves$undefined$25.99New BalanceLearn moreBest running hatMelasa Beanie Hat with Light$undefined$9.99AmazonLearn moreRelatedselectedselectedI’ve tested over 40 men’s running shoes — here are the best for beginners and moreHow to stay safe while running in the coldRunning in cold weather can be safe — up to a certain point. Experts I spoke to agreed that running outdoors when it’s lower than 15 degrees Fahrenheit or the windchill is below 10 degrees Fahrenheit is not advised. If you take the right precautions, anything above those temperatures can be safe to run in. Here’s what they suggest to prepare:

Using advice from the experts, I rounded up a list of cold running gear. All items below are recommended by experts or are highly rated and meet the requirements they said to look for.

$21.00Amazon$21.00FeeturesFeetures makes some of our favorite no-show socks and this version is made from merino wool, which is particularly good for the winter months. “Wool, or wool-blend socks, keep your feet warm even if they get a little damp,” says Silva. These unisex socks have a seamless toe construction to prevent irritation and cushioning on the bottom for comfort, according to the brand.

$29.99AmazonNBC Selected editorial director, Lauren Swanson, has run multiple marathons and loves this thermal layer for winter training and beyond. “When I wear this shirt, I am rarely cold,” says Swanson. “Running in it feels cozy, but I’ll also wear it on particularly cold NYC mornings.” It’s made of polyester and spandex, so the fabric has a nice stretch to it, too, which is great for layering.

$185.00Hoka$185.00REI$185.00Fleet FeetThese sneakers made our list of the best trail shoes thanks to their water-resistant and comfortable cushioned soles and deep lugs. Even if you aren’t technically hitting the trails, they can be a good option for cold-weather running. “If you’re running in snow or slushy conditions, trail shoes with extra grip or shoes with a water-resistant upper make a huge difference,” says Silva. These shoes are available in men’s and women’s sizes.

$77.00$110.00ZapposNow 30% offNBC Selected reporter Zoe Malin, who runs regularly, says that these tights never get itchy or slip. They have pockets for convenient storage and a wide waistband with an internal drawstring for a customized fit that keeps them in place as you move, according to the brand. They’re also sweat-resistant and are thin enough to be layered under sweats or other pants for added warmth on really frigid days.

$120.00$240.00OnNow 50% offThis running jacket is available in versions for men and women and is from NBC Selected editor-favorite brand On. The lightweight jacket is made from wind- and water-resistant material and has hidden airflow vents to prevent sweating. Because it is so lightweight, it is a good jacket to wear over other layers. It also folds up small into its own pocket, so you can easily pack it for runs while you’re traveling.

$19.99AmazonThis adjustable belt has pockets for your phone, keys, credit cards and two 10-ounce water bottles, which will help remind you to stay hydrated on colder runs. The belt is lined with silica gel to minimize chafing and bouncing while you jog, and the outer portion has reflectors to keep you visible in the early morning or during the evening.

$25.99New BalanceThese gloves are lightweight and made from a fabric blend that is specifically meant to help you regulate your temperature, according to the brand. The fabric also has stretch to provide a snug fit and is touchscreen compatible, so you don’t need to take them off if you want to change the song on your phone or answer a text.

$9.99AmazonSolve two common cold weather running problems with this hat. It will cover your ears to keep them warm when it’s cold out and it has a built-in light to make you more visible to cars when it’s dark outside. The LED light has three brightness levels, has eight hours of runtime and is rechargeable. The hat comes in more than 40 colors, making it easy to find one that suits your style.

Dressing to run in low temperatures goes beyond just picking the right pieces like the ones above — how you utilize them matters, too. Our experts shared exactly how to get dressed to stay warm when you head outside for a run during the colder months.

“When you first step outside, you should feel a bit cold,” says Silva. “If you feel cozy right away, you’ve probably overdressed and will be uncomfortable once your body heats up.” Layering is the smartest thing you can do to prevent this — not only can it keep you cozy, but it allows you to peel layers off to prevent yourself from overheating if you start to get warm as you run. Here, the layers you should consider:

“Wind chill on your hands or ears can be brutal,” says Silva. A good hat or headband that can be pulled over your ears will help. Gloves that protect your fingers without making your hands sweat are also a good purchase. If you like to listen to music or carry your phone while running, consider touchscreen-friendly gloves, like the New Balance Performance Touchscreen Gloves.

Regarding footwear, look for running sneakers with deeper treads — this will give you traction as you move over potentially icy terrain, says Wilson. We like the Hoka Mafate 5 Trail Running Sneakers for this. And be sure to pair your sneakers with the right kind of socks for cold weather. Moisture-wicking socks will help you prevent blisters and keep feet warm,” he adds.

During the colder months, running in low-light conditions is more common because the sun tends to rise later and set earlier. “Reflective gear will help you stay visible to cars and cyclists,” says White. Look for running clothes with reflective details or consider getting a reflective vest or headlamp or something like the Melasa Beanie Hat with Light, which makes it easier for others to spot you as you run. Taking these extra precautions can help keep you safe.

At NBC Selected, we work with experts with specialized knowledge and authority based on relevant training and/or experience. We also ensure all expert advice and recommendations are made independently and without undisclosed financial conflicts of interest.

I am a commerce editor at NBC Selected and a journalist who regularly covers wellness, beauty, home and lifestyle. I have written about the best wide toe box shoes, moisture-wicking socks and more. For this story, I spoke with three fitness experts on how to stay safe while running in the cold.

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Bethany HeitmanBethany Heitman is a commerce editor at NBC Selected.