11 Cold Weather Running Tips for Runners

Whether you're new to running or just taking your first strides in the winter months, there are a few things you need to know before hitting the pavement.

Running in colder weather actually has its perks, like your body not needing to work as hard to cool down.

However, getting the most out of your cold-weather runs comes down to choosing the right gear, tweaking your route, and adjusting the intensity and length of your workouts.

Here are our 11 essential tips for running in cold weather.

1. Adjust How You Dress and Add 10 to 20 Degrees

One of the most important cold-weather tips is dressing for the "real feel" temperature. Add 10 to 20 degrees to the outdoor temperature and dress accordingly.

While you may feel chilly at first, you’ll warm up quickly once your heart rate rises. Don't forget to factor in wind chill too!

2. Layer Up

Layering is key. Start with a compression layer to keep your core warm and dry, then add an insulating layer like fleece for heat retention.

Top it off with a protective layer like a windproof or waterproof jacket, especially in extreme conditions like rain or snow. Consider an extra warmup layer if you're sensitive to the cold, but remove it once you're heated up.

I really love this waterproof jacket I found on Amazon because it doesn't have a hood. I find hoods quite distracting when I'm running!

3. Choose the Right Shoes

Proper footwear is crucial in winter. Opt for water-resistant shoes and avoid mesh fabrics.

If you're running on icy or slippery surfaces, invest in shoes with good grip or use traction cleats for added stability.

4. Keep Your Feet Dry and Warm

In addition to the right shoes, warm and moisture-wicking socks are a must to keep your feet dry and comfortable.

Some runners add creative hacks like newspaper or plastic bags inside their shoes, but these can backfire in wet conditions.

Stick with breathable options to avoid sweaty feet.

5. Protect Your Head and Hands

Never underestimate the importance of covering your head and hands. Wear a sweat-wicking hat that covers your ears and gloves that let you use your phone.

These small details will make a big difference in your comfort.

6. Stay Visible with Reflective Gear

If you're running in low-light conditions, wear reflective gear to ensure you're visible to others.

A headlamp is ideal for spotting hazards like ice or uneven ground, or you could go for a beanie with a built-in light for a more subtle option.

7. Cover Your Mouth

Breathing in cold, dry air can be tough on your lungs. Use a breathable face mask or pull up a neck warmer to ensure the air you inhale is warm and moist.

8. Warm Up Longer, Cool Down Quicker

In cold weather, a longer warm-up will help prevent muscle strains. On the flip side, cut your cool-down short to avoid getting chilled, and stretch indoors where it’s warm after changing out of any wet gear.

9. Keep Runs Short and Steady

Winter isn’t the best time for long or fast-paced runs. Keep your sessions under an hour and focus on maintaining fitness rather than pushing for speed, which can increase your chances of illness.

10. Adjust for Wind

Wind can be brutal, especially in cold months. While you may be tempted to start with the wind at your back, this can make you feel too hot too soon. Start by running into the wind instead, so you finish strong without freezing when you turn around.

11. Get Out of Wet Gear Quickly

As soon as your run is done, change out of your wet clothes to prevent your body temperature from dropping. If a quick change isn’t possible, throw on a warm layer and drink something hot to keep your core temperature stable.

Conclusion

‍Running in cold weather can feel like a challenge, but with the right gear, mindset, and preparation, it can also be incredibly rewarding.

By following these tips, you’ll not only stay warm and comfortable but also keep your training consistent through the winter months.

So, lace up, dress smart, and embrace the crisp air! Remember, every run in the cold makes you a stronger runner when the warm weather returns.

Stay safe, stay motivated, and enjoy your winter running journey!

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