Winter running can be both challenging and exhilarating.
The crisp air, the quiet streets, and the opportunity to keep fit during the colder months make it an ideal time to lace up your shoes and hit the pavement.
However, winter running requires a different approach compared to warmer weather.
Winter running is not just about enduring the cold but embracing the challenge.
With the right gear, safety measures and mindset, you can enjoy running even during the harshest months.
For female runners especially, staying warm, safe, and motivated are key factors in making winter running not just tolerable but enjoyable.
In this post, we’ll explore:
- The benefits of winter running
- Choosing the right gear for winter running
- Safety tips for winter running
- Staying motivated during winter running
Ready?
Let’s go!
Disclaimer: Thanks to adidas for sponsoring this post!
Related: 5 things I wish I’d known before returning to running
The benefits of winter running
Let’s take a moment to appreciate the benefits of running during the winter months.
Many runners avoid outdoor exercise when it’s cold (ahem, fair weather runners), but there are several advantages to powering through the chill.
#1 You develop mental toughness
Running in less-than-ideal conditions builds mental toughness.
Winter running forces you out of your comfort zone, which can improve your resilience in other areas of life.
#2 You burn more calories
Your body works harder to stay warm in cold weather, which can lead to burning more calories compared to running in warmer temperatures.
According to a 2017 study, people who hiked in temperatures ranging from 15 to 23 degrees burned 34% more calories than people who hiked in temperatures in the mid-50s.
#3 There are fewer crowds
In winter, fewer people are willing to brave the cold, so you’ll often have more space on running paths and trails.
The only exception to this is probably during the month of January, but the crowds soon clear come the Spring.
#4 Clearer air
During colder months, there’s generally less air pollution depending on where you live, especially after it rains or snows, providing fresher air for your lungs as you run.
Related: 12 trail running tips for beginners
Choosing the right gear for winter running
When it comes to winter running, the right gear is essential! It really can make the difference between a successful run and a miserable experience.
As my grandma says, “there’s no such thing as bad weather, just the wrong clothes”.
Here’s a list of must-have items to keep you comfortable and safe during cold-weather runs.
#1 Layers
Winter running isn’t about wearing the thickest coat you can find.
Instead, it’s about layering, which helps regulate your body temperature by trapping warm air between clothing items.
Here’s a basic layering system:
- Base layer (moisture-wicking). This is the layer that sits closest to your skin. Choose a moisture-wicking fabric (like polyester or, preferably, merino wool) to keep sweat off your body. Avoid cotton because it absorbs moisture and stays wet, which can make you cold.
- Middle layer (insulating). The middle layer should provide insulation, like a fleece or thermal long-sleeve shirt. This layer traps body heat while still allowing moisture to escape.
- Outer layer (weatherproof). For windy, rainy, or snowy conditions, an outer layer like a lightweight, wind- and water-resistant jacket is key.
Look for breathable materials to avoid overheating. Many running jackets nowadays come with open ventilation under the arms and on the back to help you keep cool on a run.
#2 Winter running tights
Your summer running leggings won’t necessarily make the cut during the winter months.
Whereas summer running tights are designed to keep you cool on your run, winter running leggings are designed to keep you warm.
Invest in a good pair of thermal running leggings. These are designed to keep your legs warm without adding bulk.
Some tights even come with water-resistant panels, which are great for wet or snowy conditions.
It’s wise to test a few pairs of winter leggings before making a purchase as they can take a while to get used to if you’re not used to wearing thermal leggings.
Compression leggings are also a good shout on winter runs.
#3 Gloves and mittens
Your hands are one of the first body parts to feel the cold.
A good pair of running gloves is essential. In extremely cold conditions, mittens are a better choice since they keep your fingers together, trapping more warmth.
Some runners prefer gloves with touchscreen compatibility so they can easily use their phones while on the go.
Don’t be tempted to pull down your running top over your hands as this can cause strain in your shoulders and arms, leading to achey muscles on a run.
#4 Hat or headband
You lose a significant amount of heat from your head, so it’s important to wear a hat or ear-warming headband.
Look for options made from moisture-wicking fabrics like merino wool to keep sweat from making you cold.
#5 Running socks
Your regular running socks might not be enough in the winter.
Look for socks made from wool or synthetic materials, which offer more warmth than cotton.
Wool running socks are especially good at keeping your feet dry and warm.
#6 Reflective gear
The sun sets much earlier during winter, so you’re more likely to be running in low-light conditions.
To stay visible, wear reflective gear such as vests, jackets, or shoes with reflective elements.
You can also add small LED lights or reflective bands to your clothing for extra visibility.
#7 Winter running shoes
If you live in an area with snow or ice, consider switching to a pair of running shoes with good grip.
You could also consider winter-specific women’s walking boots with water-resistant materials.
Women’s trail running shoes provide extra grip on icy surfaces and trails.
#8 Neck warmer or ‘snood’
A neck warmer or ‘snood’ is great for protecting your neck and face from cold winds.
You can pull it over your mouth to warm the air as you breathe, which is especially helpful on very cold days.
Related: Essential running gear for women: Must-haves and nice-to-haves
Safety tips for winter running
Winter brings its own set of hazards for runners, from icy streets to dark conditions.
Here are some safety tips to ensure your winter runs are not only enjoyable but also safe.
#1 Run during daylight
Whenever possible, try to run during daylight hours.
The lack of daylight during winter can make early morning and late evening runs more dangerous due to limited visibility.
Tip: Schedule your runs during your lunch break when it’s warmer and brighter.
#2 Stay visible
As mentioned earlier, reflective gear is essential during winter runs. Don’t assume that cars or cyclists will see you, especially if it’s dark or foggy!
Wearing bright colours and reflective materials helps you stand out.
Tip: Run with a small headlamp or clip-on light is a way to make yourself more visible.
#3 Watch out for ice
Slippery surfaces can cause injuries if you’re not careful.
Always be mindful of ice patches, especially on pavements or shaded areas where the sun hasn’t melted the ice.
Slow down and adjust your stride to accommodate slippery conditions.
Tip: Running with a shorter, quicker stride can help you stay balanced. Imagine you’re running on ice.
#4 Warm up indoors
Cold muscles are more prone to injury, so it’s important to warm up before heading out.
Instead of stretching cold muscles outside, do some dynamic exercises like leg swings, lunges, or jumping jacks indoors.
This will increase your heart rate and loosen your muscles before you hit the cold air.
Tip: When it’s colder, your body will require a longer warm up to ensure your muscles are ready for the run. Make sure you spend at least 10 minutes warming up.
#5 Stay hydrated
It’s easy to forget about hydration in the winter, but your body still needs fluids even when it’s cold.
You may not sweat as much, but winter air can be dry, and you still lose moisture through breathing.
Tip: Drink water before and after your run, and consider carrying a water bottle or hydration pack if you’re running long distances.
#6 Tell someone where you’re going
If you’re running in potentially hazardous conditions, always let someone know your route and expected return time.
This is especially important if you’re running alone or in unfamiliar areas.
If anything happens, having someone aware of your whereabouts can be a lifesaver.
Tip: Share your live location on your phone with a partner, family member or friend.
#7 Carry a mobile phone and ID
It’s a good habit to carry your mobile phone and some form of ID with you whenever you run, but it’s especially important in the winter.
If you slip on ice or feel too cold, you’ll want to be able to call for help or get a ride home.
Tip: There are slim, lightweight running belts that can hold your phone and ID without being bulky.
Related: 17 things you need to know before returning to running
Staying motivated in the winter
One of the toughest aspects of winter running is staying motivated.
When it’s cold, dark, or snowy, it’s easy to come up with excuses to skip your run.
Here are some tips to keep you going.
- Set winter-specific goals: Instead of focusing on pace, which may slow down due to icy conditions, set other goals, like maintaining consistency, increasing your weekly mileage or exploring new running routes.
- Enter a race: Many half marathons and marathons are scheduled during the winter and spring months so you can train during the cooler months. Entering a race will give you that much-needed motivation to run during the winter months.
- Join a running group: Find a local running group or club that meets during the winter. Running with others can make the experience more enjoyable and hold you accountable.
- Invest in some new running gear: What better way to test out your new favourite running brand! If you’re anything like me, you’ll look forward to testing out your new running jacket or running shoes.
- Reward yourself: Treat yourself to something special after tough winter runs. Whether it’s a hot chocolate, a warm bath, or a cosy night in front of the TV, rewarding yourself can make the effort feel more worthwhile.
- Remind yourself why you run: On the hardest days, remind yourself why you started running in the first place. Whether it’s for fitness, stress relief, or personal achievement, keeping that reason in mind can help you push through the tough conditions.
Related: How to run your first 2 hour half marathon
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