Tips for Running in the Winter
I have to be honest, I love a cold run at times. Yes, it’s so much harder to get started, especially when you’re trying to pry yourself out of your warm, cozy bed in the morning. But once you’re out there and you’ve hit your flow, and you’re breezing through that biting cold, it’s a type of exhilaration like no other! While Atlanta doesn’t get much cold weather, my native Ohio sure does, so I’ve had the opportunity to run in temps reaching a wind chill of -40.
Whether you’re living in a cold climate and want to make your runs more comfortable or you’re just visiting a cold climate, here are my go-to tips for running in the winter.
Obviously, what you wear is a big part of safety and comfort during a cold run. Here’s my go-to running wardrobe in the cold:
Two pairs of running leggings
Three torso layers:
Long-sleeved shirt, ideally merino wool
Thick track jacket
Rain jacket (more on that below)
Two pairs of toe socks
Either two pairs of gloves or a pair of gloves with a mitten-like outer layer
Ear warmer
As far as undergarments go, I just stick to the same items I wear for any other run. I do know that some runners love long underwear that’s designed for running in the cold, but I haven’t yet given that a try.
As important as wardrobe is, it’s only part of the strategy. Check out these other tips before your next cold run:
Don’t Underestimate the Power of a Rain Jacket
When it’s bitterly cold out, you don’t need a big parka to run in. You’d be shocked by the difference that a thin rain jacket can make. I was skeptical too but it’s become a winter essential for me. These jackets, or really any jacket with a windbreaker-type material, break the freezing wind while also helping to keep more of your body heat inside the jacket. It’s the perfect top layer for a cold run.
Pay Attention to Sunrise and Sunset
Lots of runners run in the dark, either because that’s what their schedules allow or because they enjoy the serenity of the experience, and hey, to each their own! But keep in mind that during the winter, especially in the early winter, those early sunsets can sneak up on you quickly. Most weather apps will tell you when each day’s sunset will be, so keep an eye on this when you plan your runs. If you’ll be out when it gets dark, be prepared with reflective gear and/or a headlamp.
A note to keep in mind, though: running in the dark is a bit riskier during the winter because you need to be watching the path ahead for ice patches. The temperature can drop very quickly when the sun goes down as well, so make sure you prepare for the temperature it will be when your run ends, not just when it starts.
Add More Dynamic Warming Up
A dynamic warm-up (warming up your muscles through movement rather than static stretching) is a great way to gear up for any run, but it’s especially important in the cold. Your blood vessels restrict when it’s cold and your muscles tighten, so give yourself a little extra warmup time to get those muscles in workout mode. Even if you’ve done plenty of warming up, though, be nice to yourself about your pace. You might still feel more stiff and move a little slower, and that’s okay - you’re still getting those miles in!
Consider a Mask or Face Covering
When it’s cold enough that frostbite is a possibility, you want to cover as much of your skin as possible. But when it comes to your face, it can be tricky to find the balance between warmth and breathability.
Many runners wear balaclavas or gaiters to cover their faces in the cold, and it works great for them. If that’s you, have at it! For me personally, these types of garments were too flexible when they became damp with my breath. They would suck into my mouth when I inhaled, making it much harder to get the breath I needed. I’ve actually found that a medical mask like those blue ones many of us wore during the Covid pandemic worked better for me. They stay in place better and remain in front of my face but not flat against my mouth, so they don’t get into my mouth when I breathe.
When in Doubt, Choose Snow Over Ice
If you live in a climate with heavy winters, you probably know this from driving and/or taking some spills on slippery sidewalks, but snow has more traction than ice. If you’re, say, running on the road and unsure whether you should run inside the tire tracks or on the snow between them, look for whether the tire tracks look dry. If they’re dry, that’s the way to go. But if they look wet, they could be icy, and you’ll be better off running in the snow on the road, assuming it’s not very thick.
Another note here: ideally, try to avoid running on the road when the road could be slick. Vehicles could slip on the snow or ice and start fishtailing when they pass you, which is dangerous for you and them. Look for a track, a public park, or similar spot.
Take Extra Safety Precautions
No matter how experienced you are, if there’s snow and ice on the ground, there’s a risk you could slip and hurt yourself during your run. Take extra safety precautions in case this happens. If you don’t already, use a live-tracking tool to share your run with someone so they can see if you stay in one place too long. At a minimum, tell someone what your route is and what time you should be back so they can go look for you if you aren’t back when expected.
Minimize Post-Run Outdoor Time
Once you get going and you’re well into your run, your body might feel plenty warm. But nothing prepares you for how cold you get after you stop running as your sweat gets cold. Try not to be outside for very long after you finish running. Adjust your route so you don’t have a 15-minute walk home in the cold, and if you drive to your running route, keep a dry sweatshirt to change into when you get back to your vehicle.
Stock Up on Post-Run Warming Goodies
One of the reasons I love a cold run is how good it feels to come home and get warm and cozy afterward. Make sure you have all your warming favorites when you get home. I love a heated blanket, or you can put a heating pad under a cozy blanket. Hot coffee or tea goes a long way too. I’ve even been known to drink plain hot water to warm up.
Enjoying Your Cold Run
Every run is productive and worthwhile (no matter what your Garmin says), and that goes for cold runs too. This winter, embrace the weather, gather your cold running gear, and enjoy!