Running in cold temperatures is a wonderful way to keep fit and stay healthy. The colder temperatures and wintry weather don’t need to keep you from meeting your goals. In fact, winter running can be actually preferred by many runners!

A Few Good Reminders For Running in Winter Weather

  • Layers! The key to running in the winter is preparation and layers. You want to be able to take warm layers off when you get moving, but running in running pants that are too thin or a running shirt without an extra layer underneath will leave you very cold once you start running. Wearing clothing that traps air between its layers and next to your body will help insulate you from the cold. Wear running tights that are next to the skin, then running pants over top. A running jacket or running suit is a great middle layer item.
  • Wear clothing that will allow you to move easily and free. Bring running gloves, running hat, running socks and running scarf or buff with you before running. If you find the need to take them off mid-run, go for it!
  • Be sure to use reflective running gear so that cars can see you running. If running in the dark, wear running running reflective running gear and bring running running lights with you to make yourself more visible to cars and other traffic.
  • Avoid running in heavy rain or extreme cold weather. These conditions will make running difficult not only for yourself, but also for your running shoes.
  • Don’t run with earphones plugged into your ears. You need to be aware of your running environment at all times.
  • Avoid hidden hazards. If running on a trail, stay off the path if it’s covered in snow so that your running shoes don’t get caught up on roots or stones. Aim for the side of the trail where there is more running space and even some bare ground to help you balance.
  • Hydrate! If running in cold temperatures, you may not feel thirsty in the colder temperatures. Try sipping water throughout your run and keep an eye on any symptoms of dehydration such as headache or dizziness. One of the biggest dangers when running in winter conditions is dehydration due to decreased saliva production, increased respiratory water loss, and constriction of blood vessels near the surface of the skin (allowing for less efficient heat transfer). While running, sweat evaporates more slowly when the humidity is high and the air is cold, so running in these conditions puts your body at risk of quickly becoming dehydrated. To prevent this, drink water before running to maximize hydration levels before running outside.
  • Power up! Be sure to eat a snack before your run for energy! This is especially important in colder temps!

It’s time to get out there and enjoy the winter. You may be thinking that running in cold weather is not for you, but with these few easy steps it will become your favorite part of your workout routine. So lace up those sneakers! Let us know what you think about this post by commenting below or sharing on social media using #RunInTheCold.

Looking for our favorite winter running gear? We share some of our top picks!