Morning runs starting to feel a little cooler? It can feel harder to keep up a good running routine as the temperature drops. We’ve got a few suggestions for prep and gear to make running in the cold a little more safe and enjoyable. Whether you’re an experienced runner or just starting out, winter runs can get a little easier.

Dress Appropriately for Cold Weather Running

The right attire is a major factor for staying warm during winter runs. We get it, it’s a fine line between bundling up and overheating on a good run. Here’s how to ensure you’ve got the right gear:

Layers: Start with a moisture-wicking base layer to keep sweat off your skin. Add a heavier middle layer (think flannels or fleece pull overs) to trap in heat for the colder runs. Finally, a windproof and preferably water-resistant jacket for your top layer will help guard you against wind, rain, and even light snow fall during your winter runs.

Choose the right fabrics: Opting for fabrics that offer warmth without adding bulk is going to provide the best insulation. When running in winter, breathable fabrics like wool or moisture wicking materials that pull moisture away from the skin are preferable over cotton layers. Cotton tends to retain moisture, leaving you feeling cold and damp. No one likes a long run in soggy, cold clothes. 

Get a Good Warm Up in

Properly warming up before your cold weather run is crucial to prepping your body for the chilly conditions. You want to loosen your muscles with a good warm-up to help prevent injuries and optimize your performance. Make sure to do the following as part of your routine: 

Dynamic warm-up exercises: Incorporating movements that mimic the actions you'll be performing during your run is so important to making sure you’re targeting the right muscles. This helps increase blood flow and improve your range of motion while warming up those muscles. You can incorporate some key stretches to add to your routine like walking calf raises, hamstring sweeps, and walking quad stretches.

Stretching routines: Varied stretches are a key part of preventing injury. In addition to dynamic movements, static stretches also help focus on major muscle groups. Hold each stretch for 20-30 seconds without bouncing. Breathe deeply to help increase the stretch and improve flexibility.

Gradually increase intensity: Don’t try to set your PR pace right out of the gate. Start your routine at a slower pace and gradually build to an increased speed, allowing your body to warm up and adapt to the cooler temperatures. This helps prevent injuries. In cold weather running, you can even start at a brisk walk or slow jog before picking up the pace.

Shield your Fingers and Toes

Protecting your extremities is vital, not just for staying toasty but to avoid injury.

Cover up for warmth: Investing in quality protection for your head and hands, particularly susceptible to the cold, can provide extra warmth without compromising your mobility. Earmuffs will help protect against heavy winds and a moisture-wicking hat will help retain body heat while keeping you dry.

Socks aren’t just a fashion statement: Slush, puddles, and winter rain can quickly add up to cold, damp feet and ruin your entire run. Grab a pair of warm, moisture-wicking socks made from a synthetic blend or merino wool to keep warm while wicking away sweat.

Add heat: Hand and foot warmers are a must as temperatures drop. On colder days, tuck them into your gloves or socks to help keep your extremities warm and frostbite- free.

Stay Hydrated in Cold Weather

Staying hydrated is just as important in cold weather as it is during warmer months. Even though you may not feel as thirsty, your body still needs adequate fluids to perform at its best in dryer weather. Here are some tips for running in the cold and staying hydrated:

Find the right fluids for you: Water’s a classic but there’s never a better time to add electrolyte-rich drinks to your routine. This helps replace moisture lost through sweat and can give you extra energy for your runs. Outside of your workout routine, consider hydrating through delicious options like soups and tea to stay warm.

Bring water with you: It might seem harder to carry water with you while wearing gloves on a winter run, but it’s essential to staying hydrated. Consider handheld bottles or hydration packs that make carrying water easier by attaching to run belts. These are convenient and allow you to drink when you need it along your run.

Most importantly, listen to your body. Drink when you’re feeling thirsty on your run and don’t ignore hydration!

Don’t let us catch you slippin’

Choosing the right footwear is crucial for staying warm and avoiding injury when running in the winter when slips and falls are most common.

Get grippy: Choose run shoes with good traction. Ice and snow can be a challenge, look for shoes specifically designed to hold up in colder weather and on slippery surfaces. They should have a rubber outsole to help prevent slips and falls.

Get a proper fit: Colder weather might cause your feet to swell due to the cold. Your summer run shoes might not be the right fit for colder weather runs. Consider a new pair or a professional fitting for a pair of running shoes for the winter that will provide a snug fit that isn’t too tight. This helps prevent blisters and foot pain. If you’re looking for added stability, try trail running shoes designed with added stability in mind that have features like reinforced toe caps and aggressive treads to prevent slipping on mud, ice, or snowy trails.

Listen to Your Body

When running in the winter, it's crucial to listen to your body and adjust your run accordingly. Don’t be a hero, make sure to pivot when needed to keep yourself safe and injury-free.

Know when to cut it short: Winter weather is easy to underestimate and can change quickly leading to a much different running experience than you anticipated. Snow, icy surfaces, and wind can all be invitations for injury. Decreasing temperatures and long runs can also create the perfect conditions for frostbite or hypothermia. Numbness, tinging, and discoloration of the skin may be indications of skin tissue freezing and causing frostbite. Hypothermia could lead to shivering, confusion, tiredness and even slurred speech. Don’t let your desire for a run lead to poor health. Any of these concerns should lead to you heading indoors immediately.

Take it slow: Running in cold weather can impact your performance and your body needs more energy to stay warm. Don’t feel badly if you’re not hitting your usual pace. Start slow and allow your muscles to warm up gradually. If you find yourself struggling or feeling more tired than usual, slow it down even more or take breaks to walk. It’s better to take it slow at a comfortable pace than push yourself too hard and risk an injury.