How to Dress for Winter Running in Ontario

From the Coaches at CL Performance Training

Ontario winters can be unpredictable. One day it’s damp and just below freezing, the next it’s bitter cold with cutting wind—or a mix of snow, slush, and ice all in the same run. At CL Performance Training, we coach athletes through Ontario winters every year, and one thing is consistent: how you dress will make or break your run.

Winter running isn’t about being tough for the sake of it. It’s about being prepared so you can train consistently, stay healthy, and actually enjoy getting outside.

1. Dress for Wind, Damp Cold, and “Feels Like” Temperatures

In Ontario, cold often feels worse because it’s wet, windy, and heavy, not just cold. Always check the “feels like” temperature and wind before heading out.

A good rule we give our athletes:

Dress as if it’s about 10°C warmer than the feels-like temperature.

You should start slightly cool. If you’re warm standing in your driveway, you’ll be overheated within the first kilometre.

2. Use a Simple, Flexible Layering System

Layering lets you adapt to changing conditions—especially important for Ontario’s stop-and-go weather.

Base Layer

• Moisture-wicking fabric (synthetic or merino wool)

• Snug, not restrictive

• No cotton—ever

This layer does most of the work keeping you warm.

Mid Layer (as needed)

• Lightweight fleece or thermal long sleeve

• Essential once temperatures drop below about -8°C to -10°C

• Skip it on milder or higher-effort days

Outer Layer

• Wind-resistant jacket is key

• Water-resistant for snow or slush

• Breathable panels help prevent overheating

Most Ontario winter runs are lost to wind, not temperature—block the wind and you win the day.

3. Hands, Head, and Face Come First

If you’re cold on a run, it usually starts here.

Hands

• Light gloves around 0°C to -5°C

• Insulated gloves or mittens below that

• Windproof mitts for open roads or blustery days

Head & Ears

• Headband or toque is non-negotiable

• Ear coverage matters even on “mild” winter days

Face & Neck

• Neck gaiter or buff is one of the best winter investments

• Essential once wind chill drops

• Helps warm the air you breathe and protects exposed skin

4. Bottoms: Simple but Strategic

Your legs generate a lot of heat, but Ontario wind can still bite.

• Above -5°C: Lined or thermal tights

• -5°C to -15°C: Fleece-lined tights

• Colder or windy days: Add wind-blocking panels or light shell pants

For many athletes, doubling up tights isn’t needed—blocking wind is more effective than adding bulk.

5. Socks and Shoes Matter More Than You Think

Cold, wet feet end runs early.

Socks

• Merino wool or thermal running socks

• Thick isn’t better—circulation matters

Shoes

• Regular road shoes for clear sidewalks

• Trail shoes when snow sticks around

• Consider wearing spikes on your shoes to help with traction on snow and ice

If it’s icy, slow down, shorten your stride, or choose routes that are better maintained.

6. Visibility Is Part of Your Gear

Ontario winter means dark mornings and early sunsets.

We recommend:

• Reflective details on outer layers

• A headlamp for uneven paths

• A light on your back or a light up vest for traffic approaching from behind to see you

Assume drivers don’t see you—because often, they don’t.

7. Plan for Snow, Slush, and Getting Wet

Ontario winter isn’t always dry and crisp—it’s often messy.

• Choose water-resistant outer layers

• Change immediately after your run or you will find you get very chilled quickly!

Wet clothes in cold weather lead to rapid heat loss.

8. A Practical Ontario Temperature Guide

This isn’t exact—but it’s a solid starting point:

• 0°C to -5°C: Long-sleeve base, tights, light gloves, headband

• -5°C to -10°C: Base + mid layer, wind jacket, gloves, hat

• -10°C to -15°C: Thermal base, mid layer, insulated jacket, mittens, buff

• Below -15°C or strong wind: Full layering, face coverage, shorten the run

Everyone runs differently—adjust based on effort, pace, and personal tolerance.

Final Thoughts from the CLPT Coaches

Winter running in Ontario isn’t about pushing through discomfort—it’s about smart preparation. When you dress properly, winter becomes a season of strong aerobic work, mental toughness, and consistency that pays off in spring.

Control what you can, respect the conditions, and focus on showing up. That’s how strong seasons are built.