Cold weather running is a whole different beast. One minute you’re freezing, the next your toes feel like icicles, and suddenly you’re questioning every life decision that led to this moment. But with the right shoes and socks, winter miles don’t have to be miserable.
I’ve run in all kinds of cold and wet conditions (rain, snow, wind, you name it) and I’ve learned that keeping your feet warm and dry is everything. So let’s get into the gear that actually works when the temps drop.
Your regular trainers might not cut it when the roads (or trails) are wet, icy, or covered in slush. Here’s what to look for in a solid winter running shoe:
Nothing ruins a run faster than soaking wet feet. If you’re dealing with rain or snow, look for GORE-TEX (GTX) or water-resistant uppers to keep moisture out. Some great options:
Slipping and sliding is fun when you’re a kid on an ice rink. Not so much when you’re running. Shoes with aggressive tread (deep lugs) will give you better grip. My top picks:
Winter running shoes should keep your feet warm, but not turn them into sweaty messes. Some shoes have insulated linings that help trap heat while still letting your feet breathe. The Altra Lone Peak All-Weather Mid 2 is a good option if you want something extra protective.
If you’re wearing thicker socks (which I 100% recommend, more on that below), you might need to go half a size up in your winter running shoes. But make sure they still fit snugly enough to prevent rubbing and blisters.
Now, let’s talk socks. Because if there’s one piece of winter running gear I absolutely swear by, it’s merino wool socks. If you’ve ever run in cold, wet conditions and ended up with frozen, numb feet, trust me: you need merino wool in your life.
Merino wool is like a superpower for your feet. It keeps them warm even when wet, wicks away moisture, and prevents blisters. I will never run a cold or rainy race without them. My go-to brands:
If your feet get numb in the cold, compression socks help keep blood flowing. CEP and Swiftwick make great options that add warmth without bulk.
Winter running is NOT the time for ankle socks. Go for crew-length or knee-high socks to keep your ankles warm and block out cold air. Bonus: they also prevent that annoying gap between your leggings and shoes.
✅ Layer if needed – A thin moisture-wicking sock under a thicker wool sock = extra warmth.
✅ Use Vaseline or anti-chafe balm on your toes – Helps prevent frostbite and blisters.
✅ Try toe warmers – If it’s freezing, stick a pair of adhesive toe warmers on top of your socks.
Winter running doesn’t have to suck. The right shoes will keep your feet dry and stable, and the right socks (aka merino wool magic) will keep them warm no matter what.
Have a favorite winter running shoe or sock? Reply and let me know. I’m always down to geek out over running gear!
Stay warm & keep running,
Carleth