Winter Running

We’ve created a list of some of our top winter running tips.

Dress in Layers

Wear moisture-wicking base layers to keep sweat away from your skin, an insulating layer for warmth, and a windproof and waterproof outer layer to protect against cold and precipitation.

Cover Extremities

Don't forget a hat, gloves, and thermal socks to keep your head, hands, and feet warm.

Choose the Right Shoes

Use running shoes with good traction to prevent slipping on icy or snowy surfaces.

Warm Up Indoors

Spend a few extra minutes warming up inside to prepare your muscles for the cold.

Stay Visible

Days are shorter in winter, so wear reflective clothing or accessories and use lights or headlamps if running in low-light conditions.


Even in the cold, it's essential to stay hydrated. Drink water before and after your run.

Plan Your Route

Be aware of icy spots and avoid them if possible. Stick to well-lit and well-traveled paths.

Shorten Your Stride

Running on snow or ice can be slippery, so take shorter, quicker steps to maintain balance.

Listen To Your Body

Cold air can make it harder to breathe, so pay attention to how you're feeling and adjust your pace or take breaks if necessary.

Post-Run Care

Change out of wet clothes immediately after your run to prevent getting chilled. Stretch to prevent stiffness and injury.

Carry Identification

In case of an emergency, carry identification, and let someone know your route and estimated return time.

Consider a Running Group

Running with others can provide safety and motivation, especially in cold and dark conditions.

Want to test your knowledge?

Take this short quiz to flex your winter running knowledge.