Cold Weather Running Tips for All Runners

Running in cold weather can be invigorating, but it also comes with unique challenges. Whether you’re a seasoned runner or just starting out, here are some simple, updated tips to keep you safe and comfortable as the temperatures drop.

Dress Smartly

·        Layer Up Wisely: Wear light, moisture-wicking layers to trap body heat. Avoid heavy clothing. Dress as if it’s about 20°F warmer than the actual temperature, as your body will warm up as you run.

·        Cover Exposed Skin: In freezing weather or strong winds, protect your ears, neck, face, and hands with gloves, scarves, or masks.

·        Reflective Gear: If you’re running in low light, wear reflective clothing or attach flashing lights to be easily seen by drivers and others.

Choose Weather-Appropriate Shoes

·        Keep Feet Dry: Opt for shoes with minimal mesh to prevent slush or snow from soaking through.

·        Traction Matters: On icy surfaces, consider shoes with better grip or add-on traction devices to reduce slips.

Warm Up Indoors

·        A proper warm-up is even more important in cold weather. Spend 5-10 minutes inside doing dynamic exercises like high knees, jumping jacks, or using a stationary bike. You’ll reduce the risk of injury and be more comfortable when you step outside.

Adjust Your Expectations

·        Be Realistic: Cold weather affects your performance. Strides may shorten, and fatigue might set in quicker as your body works harder to stay warm. Don’t compare your winter runs to your summer stats — just getting out there is a win!

Stay Safe

·        Run with a Buddy: If possible, run with a friend. If you’re running alone, share your route and estimated time with someone.

·        Carry a Phone: Always have a fully charged phone with you in case of emergencies.

·        Visibility is Key: Wear reflective clothing or lights to ensure others can see you in low visibility conditions.

Post-Run Recovery

·        Change Immediately: Sweaty clothes can quickly lower your body temperature after a run. Change into warm, dry clothing as soon as you get home.

·        Rehydrate and Refuel: Enjoy a warm drink or soup to help your body recover.

·        Watch for Hypothermia: If you’re shivering, slurring speech, or feeling confused, seek medical attention immediately.

Listen to Your Body

·        Pay attention to any unusual pain or discomfort. If you notice persistent pain that doesn’t improve with rest, it’s time to consult a physical therapist.

Bonus for Dedicated Runners

If you’re looking to optimize your running performance, consider our Runner’s Analytics Program. This program was developed by our own, Josh Halas, a fellow runner and Physical Therapist. Josh has his Doctorate of Physical Therapy and is a Certified Strength and Conditioning Specialist. His program includes assessments and a customized training plan that can help you refine your stride, build strength, and achieve your goals safely and efficiently.

Running in cold weather is a great way to stay active year-round. With the right preparation, you can make every run a safe and enjoyable experience!

Need Help? Interested in the Runner's Analytics Program? Click Here.