When the temperature drops and the days get shorter, the temptation to skip a run can be strong. But with the right preparation and mindset, winter running can be just as rewarding as any other season. Here are some tips to help you embrace the cold and stay on track with your training:

Dress in Layers – Layering is key to staying warm without overheating. Start with a moisture-wicking base layer to keep sweat away from your skin. Add an insulating layer for warmth and finish with a windproof and waterproof outer layer to protect against the elements.

Choose the Right Fabrics – Avoid cotton, which retains moisture and can make you feel colder. Opt for synthetic or wool fabrics that wick away moisture and provide insulation even when wet.

Protect Your Extremities – Your hands, feet, and ears are most vulnerable to the cold. Wear gloves, thermal socks, and a hat or headband to keep them warm. If it’s particularly cold, consider a neck buff or balaclava.

Warm Up Indoors – Start your warm-up routine indoors to get your muscles ready and to kick-start your circulation. Dynamic stretches and exercises can help you feel more comfortable when you step outside.

Stay Visible – With shorter daylight hours, visibility can be an issue. Wear reflective gear, a headlamp, or clip-on lights to ensure you’re seen by drivers and other runners.

Adjust Your Pace and Distance – Cold weather can make your muscles tighter and your body work harder. Be mindful of your pace and listen to your body. It’s okay to slow down and shorten your runs if needed.

Mind Your Footing – Snow and ice will make running surfaces slippery. Wear trainers with deep lugs and good traction. Run on cleared paths and be extra cautious on turns and inclines.

Hydrate Properly – Cold weather can make you feel less thirsty, but hydration is still crucial. Drink fluids before, during, and after your run to stay properly hydrated.

Be Prepared for Weather Changes – Winter weather is unpredictable. Check the forecast before you head out and be prepared to adjust your plans if conditions are unsafe. Take your phone with you and let someone know your route and expected return time.

Stay Positive and Embrace the Challenge – Winter running can be tough, but it’s also an opportunity to build mental and physical resilience. Embrace the challenge, enjoy the peacefulness of snowy paths, and take pride in your dedication. Post-Run Care – Once you’re done with your run, change out of wet clothes as soon as possible to avoid getting cold. Warm up with a hot drink and a warm shower to help your body recover.

I love winter training and my big training gains come in the winter months when I’m preparing for the new race season. Running in the cold can be incredibly rewarding with the right approach. By following my tips, you can stay safe, warm, and motivated throughout the winter and stay consistent with your training. Enjoy!