While it's tempting to retreat indoors when temperatures drop, training outdoors, when it is safe to do so, through winter builds resilience, maintains fitness, and sets the foundation for strong spring marathon or half marathon season. The key is understanding how to train safely and effectively when conditions turn harsh.
In this article you will find a handy winter running checklist as well as practicale tips and tricks to make winter running safe and enjoyable.
- Winter running checklist
- What happens to your body when you run in the cold?
- A layering strategy that actually works
- Adjusting your training approach
- Safety considerations
Your winter running checklist
Clothing:
- Base layer (synthetic or merino wool to keep your core warm)
- Wind-resistant outer jacket. Bonus points if it is thermal lined too
- Running tights or thermal tights
- Lightweight gloves or warm mittens for extreme cold
- Beanie or headband to cover your head and ears
- Buff or neck gaiter (scarf)
Safety Equipment:
- Headlamp or chest light
- Reflective vest or strips
- Fully charged mobile phone
Footwear:
- Trail/Off Road shoes with extra tread
- Thermal socks
Optional but useful:
- Small backpack to store extra layers, mobile phone, keys
- Hydration & Nutrition supplies for those longer runs
What happens to your body when you run in the cold?
Your body is remarkably efficient at maintaining its core temperature during exercise. Once you're warmed up, the challenge isn't staying warm, t's managing the transition and protecting your extremities where blood flow is reduced (think your hands and feet).
The "feels like" temperature matters more than the actual reading. Wind chill dramatically increases heat loss, while humidity affects how breathable your layers remain. A calm day at -5°C can feel more manageable than -1°C with strong winds.
Your breathing adapts quickly. Initial concern about cold air "hurting your lungs" typically subsides after the first few minutes as your airways warm and dilate.
Even though your body is designed to adapt to the colder conditions, layering still matters.
A layering strategy that actually works.
You know what they say, there is no such thing as bad weather, just poor clothing choices. Personally, I would always rather have too many layers than not enough, that way as you warm up you can always take something off. It's why having a small backpack comes in handy for storing any layers you no longer need as you start to warm up naturally throughout your run.
Your base layer is probably one of the most important pieces of clothing that you can wear that will make a significant difference to your experience and enjoyment when running in the winter.
Always start with a wool or synthetic merino fabric as these allow moisture to wick away from the skin whilst not compromising the insulating effect the fabric has. Depending on how cold it is, you may want to opt for a light mid-layer to provide an extra barrier from any windchill, but more on that in a second.
Your jacket of choice is where some runners make a big mistake. Save your big winter coats for less 'active' activities like walking. A windstopper jacket with a light thermal barrier will be beneficial for most runners in mild to moderately cold conditions.
Your hands, feet, ears, and face need special attention. Blood flow to extremities decreases in cold conditions, making them vulnerable even when your core feels warm.
For me personally, gloves are a non-negotiable below 5°C. Start with lightweight gloves and upgrade to mittens in severe cold. Many runners carry a spare pair in case the first gets wet.
A buff or neck gaiter prevents heat loss from your neck and can be pulled up over your mouth and nose which may make breathing a little more comfortable or simply keep some of the windchill off your face.
Don't neglect your head. You lose significant heat through your scalp, so a beanie or headband makes a substantial difference. Choose something that covers your ears too as cold ears can be very uncomfortable.
I totally if at this point you may feel a little put off by the idea of running outside in the winter, but please hear me out.
Once you put aside the extra considerations, it can actually be a really fun and rewarding experience. That being said, there are a couple more considerations that I think you should make to ensure you have a safe and enjoyable experience.
Adjusting Your Training Approach
Winter conditions demand modified expectations. Icy pavements and slippery trails will naturally slow your pace. Rather than fighting this, accept that effort matters more than pace during winter months. But also prepare not to run in the first place if the conditions become dangerous.
Common sense rules here, so make an informed decision that you are comfortable and run within your limits, not those of anyone else.
If you do make the call to head outside, layer up and start your warm-up indoors where possible. Dynamic stretching and light movement in a warm environment prepare muscles more effectively than static outdoor stretching in the cold. Aim to step outside already slightly warmed up.
Build flexibility into workout structure. If conditions make specific paces or workouts impossible, focus on time rather than hitting predetermined intervals.
Consider instead strategic use of a treadmill for workouts that require precise pacing such as intervals, tempo runs, or race-pace efforts. Save easy runs and long runs for outdoors where exact pace matters less.
Safety Considerations
Visibility becomes critical during darker winter months. Reflective gear and lights aren't optional accessories, they're essential safety equipment. Front and rear lights make you visible to drivers, while reflective strips on clothing help you be seen from all angles.
I would also suggest that you tell someone your route and expected return time. Mobile phones can fail in extreme cold, so don't rely solely on technology for safety.
Adjust route selection based on conditions. Stick to well-lit, frequently cleared paths during ice and snow. Trail running requires extra caution as frozen roots and hidden ice make technical terrain more dangerous.
So if you do head out this winter, wrap up warm, warm up before running, and respect the conditions as well as your limits. But above all, have fun and love running!
