How To Run In Cold Weather

It’s cold outside but your training plan says you’ve got a run scheduled. What do you do? Pull up the duvet and stay cosy in bed or pull on a few layers and head out the door?

Just because it’s cold doesn’t mean we don’t want to run, and the initial discomfort and frosty fingers can be long-forgotten when the post-run high hits.  

Here are some top tips on staying safe and warm on a run even when it’s cold outside. 

PRIORITISE SAFETY

More than anything else on this list, you should prioritise your health and safety in cold weather and winter running conditions. Dress appropriately, stay warm and choose the safest routes.

WEAR THE RIGHT KIT & LAYER UP!

There’s no such thing as bad weather, only the wrong clothes. Right?

But each runner is individual: some get very cold bodies and heads but can wear shorts year-round, others put on tights from the first sign of autumn, but never need to wear gloves. 

You should know what kit will be most important for you based on where you’re most likely to feel cold. Key winter running kit includes: a beanie, buff, long sleeve base layer, gloves, tights and warm socks.

And it’s always better to be able to take a layer off or roll up your sleeves, than to be too cold. 

Choose technical performance clothing, not cotton tees and old sweaters. Merino is a lightweight, comfortable and warm material, so makes a good option in the winter. As does a wind-resistant jacket, though a waterproof jacket is even better and more versatile – look for ones with taped seams and at least 10,000mm waterproofing and breathability (20,000mm is even better).

If you suffer from cold hands, then the best choice will be a thermal liner glove with a windproof (or waterproof) mitten over the top. If your hands warm up then you just take off the mitten layer. 

One top tip: if it’s very cold and raining, then take a spare pair of gloves stored inside a plastic or waterproof bag. Changing into dry gloves in the middle of a run will feel really good! 

START SLOW AND WARM UP PROPERLY

Don’t step outside and blast off straight into your tempo pace or you’ll risk injuring yourself – your muscles are cold (literally!), and you may be tense as you feel the chill, which could result in muscle strains. 

Do some warm-up exercises indoors to raise your body temperature (having a hot drink before you go can also help). When you’re outside, start by doing a few drills, or even just jumping up and down on the spot to get used to the temperature before you run.

Then as you run, slowly increase your pace over a few minutes as you get blood flowing around your muscles. 

This is especially important if you’re doing a workout, interval session or race. If it’s a cold day then plan in some extra time for your warm up before speeding up. 

And if you aren’t used to running in cold temperatures then build up the amount of time you spend running in it. Start with short runs and gradually increase the distance. 

THINK ABOUT YOUR ROUTE

If it’s a really cold day then consider staying closer to home, even if that means doing a few shorter loops. If you feel the negative effects of the cold then this makes it easier to cut your run short and get back into the warmth.

RUNNING WINTER RACES

Have you got a winter race planned? If you’re not aiming for a time, then go for comfort over performance and get the layers on. 

If you’re looking to race for a fast time, then you’ll likely still want to dress for performance. You could run in a base layer or wear some arm sleeves. Put on gloves and a beanie, but choose older ones which you don’t mind taking off and throwing away if you get hot during the race. And choose the right socks – carbon plate supershoes are designed to be very light and breathable, but that means you’ll get colder feet in winter (but thicker socks might be more of a squeeze into race-fit shoes!). 

Before the run, keep on layers until near the start time. Have an extended warm up and gradually progress through your paces. 

Make sure you have warm, dry clothes to change into as soon as you finish. 

WARM UP AFTER YOUR RUN

Change out of your running clothes as soon as you finish, especially if it’s raining or if you’ve been sweating a lot. 

Have a warm drink or even a warm shower after getting in from the cold. A shower can be particularly good after a winter run in the rain. 

If you’ve done a race in cold weather, then it’s also important to change into warm, dry clothes right away. A hat and warm coat are essential. 

DON’T FORGET TO DRINK

Just because it’s cold and you don’t feel like you’re sweating as much, it doesn’t mean you can leave the water bottle at home. You still want to be taking on fluids (and nutrition), especially for longer runs. 

In the cold, your body is having to work harder to keep you warm, so help it out by drinking water and taking the appropriate amount of nutrition with you (like gels or energy drinks). 

RUNNING ON SNOW

It’s safer to skip your run if it’s been snowing, but if you really want to go out in it then be extra careful when running on snow if you aren’t used to doing it. Stick to short easy runs, and avoid fast runs and workouts on snow.

You should wear trail running shoes as they offer more support and grip than road shoes – if the snow is very heavy then you can also get special snow running shoes or crampons for extra traction. 

You should slow down your pace, shorten your stride and increase your cadence to run more efficiently. If the snow affects the way you run and makes it more of an unnatural stride, then be extra cautious and don’t run for too long or you might increase your injury risk. 

As snow melts and becomes slushy, be very careful of ice. 

And watch out for cold, wet toes!

DON’T RUN ON ICE

This one should be obvious, but ice is very slippery and you should never try to run on it! Is it worth an injury just to get a few extra miles in? 

RUN ON A TREADMILL

What’s worse: being freezing cold outside, or running on a treadmill? 

There’ll be a split on how people answer that, but if the idea of running in the cold is unappealing to you, then stay in the warm and jump on a treadmill. The fitness benefits of running on a treadmill are the same as running on the road, only inside you can watch Youtube in the warm instead of braving the cold weather. 

Here are some treadmill workouts that can replace a chilly road or track run. 

WHEN IS IT TOO COLD TO RUN?

Many runners find it’s still ok for them to run outside when the temperatures get to around freezing (0ºC/32ºF), or even slightly colder. Just take into consideration the wind chill: if it’s very windy and cold, then temperatures will feel much colder than they actually are. 

Every runner will have their own tolerance of what is too cold. If you suffer from issues which are exacerbated by the cold (like asthma), then you’ll want to avoid running in extremely cold temperatures. 

Signs that it’s too cold include it being painful or uncomfortable to breathe, where the cold air can hurt your lungs and throat, or having numb fingers and toes.

Frostbite and hypothermia (plus falling on icy ground) are the major risks of running when it’s extremely cold, so if you must go outside in extremely cold temperatures then make sure as much skin is covered as possible, and get out of the cold if you start feeling symptoms of frostbite. 

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Do you like running in the cold? Do you have tips to share with others about how to run when it’s extra chilly? 

Photo by Mathieu Stern on Unsplash