Running Tips: Cold-Weather Prep

Running through the winter can be invigorating, peaceful, and productive — but only if you're properly prepared. Cold temperatures, wet roads, and limited daylight can make winter running more challenging, but with the right gear and strategies, you can maintain (or even build!) your fitness all season long.

1. Dress in Layers (But Not Too Many)

The key to winter comfort is strategic layering. Aim for three layers:

  • Base layer: Moisture-wicking fabric to keep sweat off your skin

  • Mid layer: Insulating warmth such as fleece or lightweight wool

  • Outer layer: Windproof or water-resistant shell

You should feel slightly cool when you start — you’ll warm up quickly.

2. Prioritize Extremities

Your head, hands, and feet lose heat fast. Don't skip:

  • Thermal gloves or mittens

  • A warm hat or ear band

  • Wool running socks

  • Optional: gaiters for snowy terrain

Cold toes can shut down a run quicker than anything else.

3. Wear the Right Shoes for Winter Conditions

Winter often means wet pavement, mud, or packed snow. Consider:

  • Trail shoes for better grip

  • Waterproof uppers in very wet conditions

  • Shoes with extra traction (or traction devices) for icy routes

If it’s sheet-ice outside, choose safety first — consider cross-training indoors.

4. Make Visibility a Priority

Shorter days mean more miles in low light. Help drivers see you:

  • Reflective vest or straps

  • Headlamp or chest lamp

  • Flashing clip-on lights

Bright colors are your friend — reflective is even better.

5. Warm Up Indoors First

Jumping straight into the cold is a recipe for stiff muscles. Try:

  • Dynamic warm-up movements (leg swings, hip circles, marching)

  • A few minutes of jogging in place

  • Light band work

Starting warm reduces injury risk and makes the cold feel less shocking.

6. Protect Your Lungs

Cold air can irritate the lungs, especially during hard efforts.
Options that help:

  • Cover your mouth and nose with a buff or lightweight mask

  • Breathe through your nose when possible

  • Save speedwork for warmer days or indoors

7. Adjust Your Mindset — Winter Running Counts More Than You Think

Winter miles make you tough, consistent, and resilient. They build:

  • Aerobic capacity

  • Strength from varied terrain

  • Discipline and routine

Your spring running will thank you for the work you put in now.

Running through winter doesn’t have to be miserable — with the right gear and preparation, it can actually become your favorite season to train. And if you’re looking for a regimen you can follow indoors or out, contact us for a consultation.

Charlotte Spangler