For my day job I sit down for 90% of the time, so I really make a huge effort to get up and get moving. I do some slight strength training, but my daily exercise is both walking, and at least a 20 minute run daily.
It has not always been my absolute go to for exercising in the winter, but I promised myself that I would do my research, and make the effort to turn running (which is one of my favourite summer activities) to one of my fav winter activities.
With that effort, running in the winter is one of my favorite ways to stay active and connect with nature, but I’ll admit—to get to this point, was not always easy. The cold weather, icy sidewalks, and shorter days can be intimidating. Over time, I’ve learned how to not only survive winter running but thrive in it. Let me share my top tips to help you stay warm, safe, and motivated during the colder months.
1. I Always Dress in Layers for Winter Running
The first thing I learned about running in cold weather is that dressing properly makes all the difference. I start with a moisture-wicking base layer to keep sweat off my skin, then add an insulating fleece or long sleeve shirt. Finally, I throw on a wind- and water-resistant jacket to protect against winter’s worst.
Accessories are a must, too. I always wear thermal socks, gloves, and a warm hat or headband to protect my extremities. When it’s really cold, a neck gaiter, scarf, or balaclava helps shield my face.
Winter Running Tip: Dress like it’s -10 to -15°C warmer than the actual temperature—you’ll warm up quickly once you start moving.
2. I Prioritize Traction and Safety
Slipping on ice is one of the biggest risks for winter runners, so I’ve invested in the right gear to stay safe.
Trail running shoes like Nikes with deeper treads give me extra grip, and when conditions are especially slick, I use traction devices like ice cleats when it’s really icy.
Running in winter isn’t just about your gear, though. I stick to well-maintained routes, avoid black ice, and pay attention to my footing at all times. Try to be mindful of your steps, with the right gear and you’re sure not to take a nasty fall!
3. I Warm Up Indoors
One thing I’ve learned the hard way is that running in cold weather without warming up can lead to injuries. Before heading outside, I do a quick indoor warm-up—jumping jacks, high knees, or dynamic stretches—to get my blood flowing and loosen up my muscles. I even might have nice warm drink, like a cup of herbal tea.
4. Staying Visible Is Non-Negotiable
With fewer daylight hours, a lot of my winter runs happen in the dark. To stay safe, I wear reflective gear and a headlamp, and I clip LED lights to my clothing. Visibility is key for winter running safety, especially when sharing the road with cars.
Additionally as woman, I try not to go too far from home. Running in the dark adds a layer of vulnerability, so I always stay close to home, and share my location with a close friend of family member, just in case.
5. I Adjust My Pace and Expectations
Running in winter isn’t about setting personal records—it’s about staying consistent and avoiding injury. When conditions are icy or snowy, I slow my pace and focus on shorter, safer routes. For me, it’s about getting out there, not about speed.
I track my speed and adjust my expectations while running with my fitness tracker. I use the Fitbit Sense 2 currently. which allows me to track metrics like my calories burned, distance, and steps.
6. Hydration Is Just as Important in the Cold
Even in freezing temperatures, I sweat a lot on my runs. Early on, I realized that staying hydrated is just as critical in winter as it is in summer. I always drink water before and after my runs, and on longer runs, I bring a water bottle with me.
7. I Set Small Winter Running Goals
I’ll admit it—staying motivated in the winter can be tough. What works for me is setting small, achievable goals. Sometimes it’s as simple as running three times a week or signing up for a virtual winter running challenge. Having something to aim for keeps me accountable, even on the coldest days.
8. I Listen to My Body and Know When to Stay Inside
Not every winter day is made for running outdoors. If the temperature drops into dangerous territory (I avoid anything below -30°C with wind chill), or if there’s a snowstorm, I swap my outdoor run for a indoor workout. Safety always comes first.
9. Post-Run Recovery Is Essential
After every winter run, I immediately change out of my damp clothes to avoid getting chilled. I stretch indoors to keep my muscles loose and treat myself to a hot cup of tea or cocoa. It’s the perfect way to reward myself after braving the cold!
10. The Benefits of Winter Running Keep Me Coming Back
I love the way winter running makes me feel. Not only does it keep me physically fit, but it also boosts my mood and helps me build mental toughness. There’s something peaceful about running through a quiet, snowy landscape that I just can’t get enough of.
Winter Running: You Can Do It!
Running in the winter isn’t always easy, but it’s incredibly rewarding. With the right gear, a few safety precautions, and a positive mindset, you can embrace the challenge and even enjoy it. So lace up, bundle up, and hit the road—you might just fall in love with winter running like I did.