Running Tip: Running in the Winter

Running in colder weather requires a few adjustments. These strategies will help keep you safe and comfortable as you adapt to winter running.

Warm Up Thoroughly

Colder temperatures can stiffen your muscles, so warming up is crucial. Spend a few minutes doing dynamic stretches like jumping jacks or squats, then start your run with a brisk walk or slow jog for the first 5–10 minutes.

Adjust Your Pace and Mileage

Unless you’re training for a winter race, the colder months are a good time to focus on form and enjoy your runs without worrying about speed or high mileage. Slower, shorter runs can be just as beneficial in maintaining your fitness through winter.

Watch Your Step

Winter brings unique hazards, like icy roads and slippery trails. Whenever possible, avoid icy patches or run on grass or trails. You might consider adding a traction device to your shoes if you encounter snow and ice regularly.

Don’t Forget to Hydrate

Staying hydrated is important even in the cold, though you may not feel as thirsty. Consider setting a reminder to drink water during and after your run to stay properly hydrated.

Run During the Warmest Part of the Day

If possible, try to schedule your runs when the sun is up and temperatures are highest. Running in daylight is not only safer but also more enjoyable.

Change Out of Wet Clothes ASAP

After a winter run, change out of your sweaty clothes to avoid getting chilled. If you’re not heading home right away, pack a change of clothes or a warm drink to help keep your body temperature up.

Ready to Start Running This Winter?

With the right gear and preparation, winter running can be invigorating and enjoyable. At Oregon Running Clinic, we’re here to support you every step of the way. Running year-round not only builds physical resilience but also promotes mental well-being—a valuable asset during the darker, colder months.

So, go ahead and make this the season you embrace winter running. And remember, if you need support along the way, Oregon Running Clinic is here to help you stay healthy and strong all winter long!