Winter Running Tips

Run through winter comfortably with these winter running tips.

Picture this: the snow is falling, there’s a deer walking down your road. Not a car in sight. No sounds except for the falling snow. It’s just you, the deer (that wandered away), and the snow covered road. Running. Is. Beautiful.

But the next day you wake up and it’s cold. Bone-chilling cold. And under that thick blanket of snow is a packed down sheet of ice. Driving is dangerous and running seems downright foolish.

Most of us have a love-hate relationship with running in winter. Sometimes it’s beautiful, like in the first scene described above. And other times it’s just an exercise in finding the best clothes to wear for what could end up being a short and potentially unpleasant run. It’s not as brutally hot as summer, but it can be just as brutal — brutally cold.

There aren’t many runners who prefer to run indoors or skip their workout completely because of conditions, either warm or cold. Follow these winter running tips to stay warm, dry, and enjoy your run even during the wildest of weather.

Winter Running Tips

Pick appropriate layers on top.

Picking appropriate layers for your top half is highly dependent on the current temperature as well as the “real feel” temperature. Like heat index, it’s important to go by the real feel as this includes the windchill. On a calm, sunny day when it’s in the 30s you could get away with a t-shirt layered with a half zip shirt. On a windy day in the 30s, however, the real feel could be closer to 20 degrees. This may be when long sleeves and a jacket becomes necessary for you. Things to remember: your core is infinitely warmer than appendages. Choose easily adjustable items of clothing on top — things with zippers, pockets, velcro, easy to roll up the sleeves, etc.

Don’t forget to layer your bottom half, too.

Sometimes it’s imperative to layer your bottom half in addition to the top. Please remember: winter running is utilitarian, not a fashion show. Do what you have to do to keep yourself warm and dry. If you own wind pants or wind tights, wear them. If you need to throw on a pair of basketball shorts on top of your fleece tights, do it. Running skirts are also a great option if that suits you.

Must have: hand warmers.

Hand warmers are traditionally reserved for skiers, snowboarders, and hunters. But these babies work wonders for any cold weather activity. High school football game? Check. Running? Check. Taking the dog for a walk? Check. Coaching track and field… Check!!! Do yourself a favor — get some hand warmers. You can never have enough hand warmers. Pro tip: if you’re only using your hand warmers for an hour or two at a time, reseal them in a plastic zip bag. Once they’re out of oxygen, they’ll deactivate and you’ll be able to use them again later.

Choose appropriate footwear.

Choosing appropriate footwear includes the right shoes and the right socks for your activity. Cold feet make for an unhappy athlete. Some awesome options for footwear include wool, synthetic, and NON-COTTON SOCKS, among others. If you’ll be in sub-zero temps for longer than a short burst, consider adding a base layer (sock liner) for your feet as well.

Shoe selection is important here. A decent trail shoe will give you adequate traction in snow and ice. If you have an old pair of shoes, you can easily add your own spikes to make them more ice/snow-friendly. Check out this easy DIY to make your own winter running shoes.

Keep your head and ears warm.

The head and ears might possibly be the most important and often overlooked parts of our bodies. It’s an old wives tale that we lose 80% of our body heat out of our heads, but heat is heat nonetheless. Our ears can be affected by the cold just as easily, if not more so, than our fingers and toes. Be sure to wear some protective head gear. A hat, headband, or ear warmers will suffice.

Stay hydrated!

It’s so easy to forget to stay hydrated in the cold. Your body produces less sweat but you’re still working hard — sometimes harder — in the snow and you need to replace the lost fluid. Check out these ideas for staying hydrated on the run. Pro tip: a hydration vest is amazing in the winter. It reflects back your own heat so your core stays warmer. Check out all the amazing running packs from Orange Mud. 

Pro tip #2: if you use a bladder pack, blow air back through the hose after you take a drink. This will keep it clear of water and therefore diminish the risk of your hose freezing and you being SOL on a run.

Protect your electronics.

Phones, watches, and earbuds do not like drastic temperature swings. If you run with your phone in your armband and it’s cold out, there’s a good chance it won’t function when you take it out to change songs or take a photo. There are THREE life hacks in this situation. One, you can run with it closer to your body and protected from the elements such as in an interior pocket of your jacket or shirt. Two, you can run with an extra ziplock bag so that when your phone does fail, you can put it in the bag and then stuff it someplace against your skin to warm it up for a few minutes. (I had to do the latter option several times last winter. It worked but boy was it cold!) And three — remember those hand warmers we just talked about? You can use those to keep your electronics warm through your run.

Winter running isn’t for the weak. With all the layering and extra steps, you definitely have to want it. These winter running tips and tricks will help you continue your training even through the most inclement of weather days. Remember: layer, trail shoes, hand warmers!

Pro tip: there’s no shame in running on the treadmill. Ever. You do you!

Happy running!