Running in Winter: 10 Tips for Your Cold Weather Run

Is there anything like waking up than breathing in that sharp, crisp winter air on your morning run? Whether it's a light layer of snow that blankets the grass you pass, a full-blown storm, or a mix of icy slush covering your path ahead, running in winter can really shake up your routine!

Before you head out, keep reading to discover our top tips for running in the winter.

To get started running in winter, you just need to plan. An intentional route, the right layers bundling you while you set a comfortable pace, and the right pair of running shoes are really all it takes! Ultimately, the familiar bite of the outside cold air doesn’t have to keep you from running in winter.

Winter running is all about finding the inner strength to get out of bed and face the cold head-on. From the cold air brushing across your face to hearing the soft crunch of snow beneath your feet — it really can be an unforgettable experience!

Knowing the forecast can help you to plan when you can run and how long you can run. If you’re a beginner, it’s best to avoid running in below-freezing temperatures. Aim for sunny days between 30-45 degrees.

Wear insulated layers and breathable clothing (including a weatherproof jacket). Monitor your body temperature to prevent hypothermia or overheating. You know your body best, so if it’s too cold outside to run for you, run on an inside track or in the gym instead.

Tell someone where you will be running and when you plan on being back. These tips can apply no matter what season you’re running in but are especially prudent during the winter. This way, if something were to happen to you, you have a backup plan in place and someone checking up on your safety.

Running while sick can lead to further infections and prolonged fevers and colds. Over-exerting yourself can be dangerous, especially when your symptoms are below the neck (think stomach bugs or nasty coughs). Your body needs time to heal, so get back to bed and get plenty of rest!

Breathing through your nose in the winter will warm up the air and block dust, making it easier to breathe.

It’s easy to slip and fall on icy and slushy spots in the winter. Ensure your running shoes have enough grip on the bottom so you don’t stumble and injure yourself.

Lacing up your running shoes in the winter is never easy. Think about the peace and quiet that awaits you outside. You can also make a reward for yourself post-run (like a massage or sweet treat) and use that as motivation to get out the door.

Simply being cold doesn’t mean you’re not thirsty. Bring a water bottle with you if you’ll be out on a long run and hydrate before, during, and after your run.

Running in bitter weather typically isn’t the time you want to improve your pace. Instead, enjoy the journey, pay attention to your surroundings, and know your limits. Give yourself permission to end earlier and be flexible with yourself if your run doesn’t go according to plan.

The sky is usually darker in the winter, which means you’ll want to be strategic about what time of day you plan on running. Mid-morning and mid-afternoon runs account for the most sunlight and are the perfect time to hit the road.

Unlike running in the summer, when you can throw on a pair of shorts and get out the door, running in the winter takes a bit of preparation and planning:

• Step 1: Warm Up Before You Begin

• Step 2: Start Running

• Step 3: Add Recovery into Your Winter Run Routine

• Get Your Body Warmed Up: Your muscles tend to be tighter in the winter due to the colder temperatures so be sure to warm up your body for 5-10 minutes with a brisk walk, jumping jacks, and dynamic stretches.

• Go Slow and Steady: Avoid running on trails that are slick or have frozen over. Take it slow and steady and watch out for icy spots or puddles.

• Don’t Push Yourself: Rather than running your usual distance, start off with a mile or two and then see how your body feels. If your run still feels manageable, then keep going, but don’t feel pressured to push yourself to the limits.

• Choose Your Running Location Wisely: Try and run on a salted surface — whether that is a trail, road, or sidewalk.

• Stretch: When your body is warm, perform static stretches.

• Focus on Recovery: You can use a foam roller to roll out your muscles, shower, and follow your typical post-run recovery routine.

• Hydrate: Be sure to drink water, sports drinks with electrolytes, and other warm drinks to replace any of the fluids you lost while on your run.

• Focus on Thin Layers: The key to bundling up for a winter run is wearing several thin layers. Base layers allow you to move your body and keep yourself warm without restricting movement.

• Remember Your Body Heat Will Rise: Skip the snowsuit and opt for removable layers. You’ll want to find a balance between staying warm and not overheating. Run on a loop near your home or car where you can easily discard a layer.

• Trap Body Heat: Warm hats, gloves, neck gaiters, and thick running socks can help protect your ears, face, toes, and other vulnerable body parts.

• Wear the Right Shoes: Opt for running shoes with lots of traction to avoid slipping on icy patches. Buy winter traction devices to wear on your shoes if you need extra grip.

• Lights and Reflective Clothing: Wintery conditions mean low visibility for cars and snow plows out on the road. Make sure drivers can see you by wearing headlamps, reflective vests, and bright colors.

• Stay Hydrated: Make sure you’re keeping your water intake up even in the cold weather. Drink plenty of fluids and you can even opt for warm beverages to stay hydrated.

• Running Essentials: If you’re going on a longer run, wear a running belt or waist pack with running essentials like sunglasses, hand warmers, SPF, water, and more.