By Marnie Kunz,
NASM-certified trainer, USATF- and RRCA-certified run coach

As the weather outside turns frightful for many of us, you may be wondering how to run in winter, especially if you hate the treadmill. The good news is, with the right running gear and some winter running tips, you can brave cold weather running and keep your mileage strong this season. Winter running takes a little extra preparation but is well worth the rewards, especially for the fitness and mental health benefits. These are my top coaching tips to help you move through the miles (or kilometers) this winter and stay healthy.

As a New York runner, I sometimes feel like winters drag on and get especially dreary by January and February, but running helps keep my spirits up. Winter running is also an excellent time to work on self-discipline and build a solid fitness base so you are ready for faster and more intense training in the warmer months.

How to Run in Winter

If you’re wondering how to run in winter, these are my top 10 tips to help keep you running strong all season:

1. Dress in layers

Winter running is notoriously time-consuming to dress for but well worth the effort. Wearing layers gives you the option to peel off outer layers if you get too heated on the run, but the extra layers will protect you from gusts of wind and harsh cold if needed.

Also, have a plan for what to wear when you finish the run so you can get out of your wet clothes right away. Bring dry, warm clothes to change into if you are not running straight home.

For your base layer, wear a long-sleeved running tech shirt (one with moisture-wicking materials that will help keep sweat from sitting on your skin) and running tights. You want your base layer to help keep you dry and insulated from the cold. Stay away from cotton as it holds moisture and instead opt for lightweight long-sleeve shirts made from synthetic, technical fabric.

Depending on how cold it gets in your area, you may need extra heavy running shirts and extra thick running tights for the coldest days. You may also need a vest and a running jacket that is windproof. Once again, if you live in a very cold climate, you will probably need two versions of jackets so you have a heavier-weight running jacket for the colder months. I wear my heaviest running jacket in January and February in NYC, and sometimes even in March, as our cold months hit later and last longer in recent years.

Related Post: Best Winter Running Gear to Stay Warm

2. Break out the winter accessories.

Wear running gloves or mittens, a beanie (or other winter hat), and a neck gaiter or face mask for the cold. As with your running layers, if your accessories get too hot, you can take them off during the run and put them in your pockets.

Even though you're running in cold temperatures, you'll also need sunglasses for sunny days. Other accessories you may want on the run include a headband. If you're running at night, wear reflective gear so vehicles can see you in the dark.

3. Check the forecast and plan ahead.

Winter weather can change quickly and dramatically, which is why you’ll find many runners checking for the latest weather updates. Plan ahead for general winter weather such as running during the warmest parts of the day if possible, and also keep your eyes on the weather for any upcoming storms or deep temperature drops. Check the wind chill, which will tell you how cold it feels outside.

Try to run during daylight hours to avoid slipping on ice in the dark, and opt to run on the clearest paths during snowy weather. Avoid icy conditions as much as possible as it’s not worth the risk of a fall. If a snowstorm is coming, get in your long runs and toughest workouts ahead of the storm.

You can lose body heat fast in cold temperatures so monitor how you feel and get inside and in dry, warm clothes if you have any signs of hypothermia from exposure to the cold.

When running in high winds, run against the wind for the beginning half of your run, and have the wind at your back on the return miles. This helps prevent the extra chill from the wind blowing into you when you’re at your sweatiest, at the end of a run.

4. Protect your feet.

It’s especially important to keep your extremities warm and dry during winter running, as hands and feet are most likely to get frostbite. Wear moisture-wicking running socks with enough weight to keep your feet warm. Merino wool socks designed for active wear are one of my favorites for winter running. Running socks with a moisture-wicking wool blend are great for warmth and staying dry on the run.

For your running shoes, go for footwear without a lot of mesh, which is great for airflow in summer but not very warm in winter. Many trail running shoes have Gore-Tex, an ideal material for winter weather-proofing your feet as Gore-Tex is waterproof and will keep your feet dry in snowy and wet conditions. Trail running shoes also offer more grip to give you traction when running in snow and sleet.

5. Add an incentive.

It can be extra hard to get motivated on cold, dreary days, so give yourself an added incentive after each run. Something as simple as hot chocolate, warm coffee, or watching your favorite show can keep you pushing through the cold and running through your final miles. Whether you run in the early morning or in the evening, a post-run reward will help you run consistently.

6. Stay hydrated.

It’s much easier to remember to drink water during the sweltering summer months, but it’s just as important to stay hydrated in the winter. We still sweat in the cold and we also can get dehydrated from a lot of dry indoor air during daily life. Besides your regular water intake, drink 8 ounces of water for every mile you run. If you feel thirsty, this means you’re dehydrated so you need to catch up on your water intake.

A hydration pack or running belt can help you keep water on the run. Just remember that if it's below freezing outside, your water bottle will freeze.

7. Try new routes.

If you’re not sure how to run in winter without losing your motivation, try adding some fun and variety to your runs. Join a fun 5K run, run with a running buddy or your dog, or go on a running tour of your city. Finding new routes is a great way to appreciate the beauty of winter while breaking up the monotony of winter running.

Related Post: How to Create a Running Route

8. Warm up inside.

Warm up before your run and you won’t feel as cold when you start. Do some dynamic stretches with exercises like jumping jacks, skipping, or jump rope for a few minutes before your run and you’ll get your muscles more supple for the workout and will feel less shocked by the cold since your heart rate will be up.

9. Don’t obsess over time.

Winter running is not ideal for speed work, and the weather may slow you down. It’s perfectly ok to run slower paces than usual as the main goal of winter running is to keep your base miles up and stay fit (and sane).

10. Set goals for your running.

Even if you aren’t breaking any time records, setting a running goal can keep you motivated for winter running. Sign up for a fun winter-themed run, or challenge yourself to run farther than you ever have. Or you may set a spring or summer race goal and work on building your endurance to prepare for it in the winter. Set one big running goal at a time, and create small milestones to measure your progress and keep you on track.

Check out our running training plans to help you stay motivated and on track for your next race.

What keeps you motivated for winter running? Share your tips by following and tagging @Runstreet on Instagram to get cheered on in your training. Happy winter running to you, Wolf Pack! 😊

Marnie Kunz is a NASM-certified trainer and USATF and RRCA-certified running coach and the creator of Runstreet. She is a Brooklyn writer, Akita mom, and dog lover.

How to Run in Winter: 10 Tips to Keep You Moving