Winter Running Essentials: 8 Expert Tips for Running in Cold Weather

Running in the cold can be daunting, but with a little preparation and the right running gear, it doesn’t have to be. And it sure beats running on the treadmill! So, if you’re trying to stay on track this winter, here are 8 tips to keep you warm and motivated.

1. Dress in Layers

One of the most important things you can do for a cold run is dress appropriately. This usually involves several layers of clothing so that you have the option to lose a layer or two as you get warmer during the run. For bottoms, I suggest these leggings – they’re comfortable and super warm. For the top half, I like to break it into 3 layers:

• Base layer: Start with a moisture-wicking base layer to keep sweat off your skin. Materials like merino wool or synthetic fibers are good options for regulating temperature and keeping you dry.
• Middle layer: This layer should just be extra insulation to trap heat. Some people like a thin fleece layer, but I prefer a light pullover, similar to my base layer.
• Outer layer: A windproof and water-resistant jacket is ideal for colder temperatures and snow. Look for breathable fabrics to avoid overheating while still keeping out wind and precipitation. You may be able to get away with only two layers if its 40 degrees or warmer outside.

2. Cover Your Extremities

Cold hands can quickly ruin a run, so opt for gloves or mittens made for cold weather. Mittens tend to keep fingers warmer than gloves by trapping heat in one space. You could also toss some hand warmers inside your gloves – that always feels really nice on a cold day!

For your feet, wool socks are a great option as they retain warmth even if they get damp. And don’t forget to cover your head and ears with a beanie, headband, or fleece-lined cap. About 10% of your body heat can escape from your head, so keeping it covered can make a big difference.

3. Warm Up (Inside)

Start with some dynamic stretches and light indoor exercises to get your blood flowing before stepping outside. By pre-warming your muscles, you’ll make the initial minutes of your run less daunting and reduce your risk of injury.

4. Don’t Skip the Sunscreen

I vividly remember the first time I went skiing when I was a teenager and my parents told me to wear sunscreen. I just laughed and didn’t put any on and man was that a mistake! My poor face was as red as a lobster for the rest of the trip. Sunburn isn’t just a summer concern—UV rays can be even more intense when they reflect off snow. Apply sunscreen to exposed skin, especially your face, and wear sunglasses to protect your eyes from glare.

5. Stay Hydrated

Even though you probably won’t feel as thirsty in the winter, cold air can still cause dehydration. Make sure you stay hydrated, just as you would in warmer months. A hydration belt or small bottle can be especially useful for long runs.

6. Adjust Pacing

Running in the cold can take a toll on your body, so listen to how you feel and adjust your pace if needed. Be okay with running slower or shorter distances, especially if it’s your first time tackling colder temperatures.

7. Watch Your Step

Snow and ice can make surfaces slippery, increasing the risk of falls. Choose paths that are plowed or salted if possible, and slow down if you need to. Running with a shorter stride can also help improve traction and balance.

8. Practice Nose Breathing

Cold air can feel harsh on your throat and lungs. Breathing in through your nose helps warm the air before it reaches your lungs, reducing that uncomfortable “cold burn” sensation. If nose breathing is difficult at your pace, try a neck gaiter to warm the air around your mouth and nose.

Cold weather running can be a great way to build endurance and mental toughness. Embrace the chill, follow these tips, and you’ll find yourself enjoying the crisp air and winter scenery while keeping your fitness goals on track!