By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified running coach

Just because the weather is frightful doesn’t mean you can’t enjoy winter running. In fact, winter is a great time to run to blow off stress from the holidays, lessen seasonal depression, boost mood, and build endurance for spring races. There is also a peacefulness to winter running when the streets are quieter than in the warmer seasons. And of course, the added beauty of some scenic snowy runs.

Winter Running Tips to Stay Active All Season

Here are my top 10 coaching tips for winter running:

1. Do a Shoe Check

Make sure your running shoes are ready for winter running. If they are too worn or made for a different surface than what you run on, it is time for new running shoes (check out more tips for finding the best running shoes here).

I tend to run on trails more in the winter so I swap out my street running shoes for trail running shoes. Some trail shoes also offer the bonus of waterproof materials, which are perfect for keeping your feet dry during winter running trips through the snow. I got my Nike Pegasus Trail GTX shoes with Gore-Tex during a brutal covid winter of outdoor running and lots of snow and cold and they’ve been great at keeping my feet dry during winter runs.

Since my dog loves winter running too, I made many a trek in the snow with them. If you run in the snow, look for waterproof running shoes with materials like Gore-Tex.

2. Socks are Key

Opt for moisture-wicking running socks (I love Bombas) that are warm enough to keep your feet insulated during winter runs. For winter running, you’ll want to make sure your socks are longer than summer or spring socks. They should cover your whole ankle to stay warm, and opt for thicker winter running socks than what you use in summer. Merino wool is a warm, naturally anti-microbial material that can give you extra warmth in the form of running socks.

3. Layer Up

You can always peel off layers if you get too hot but the weather, wind, and your sweat level change over the course of a run so you want to make sure you have enough clothing for the cold parts of your runs.

For winter running, start with a moisture-wicking sports bra and underwear, and then add a base layer that also has moisture-wicking features. Usually, a base layer is a long-sleeved running shirt and running tights. For especially cold days, you may want to layer two pairs of running tights or one thick pair with extra insulation.

You will also need a running jacket for winter running. For milder temperatures, a light running jacket will suffice and for colder times, opt for a well-insulated, moisture-wicking running jacket. For running tights, go for a heavier pair that is full-length (in contrast with capris or shorter running tights you may wear in the warm months). For extreme cold, you may even need two pairs of running tights or bottoms. Sometimes in really cold temperatures, I put a loose pair of track pants over my running tights.

Don’t forget your head and hands — wear a cap and running gloves. Your head loses a lot of heat so it’s important to keep it covered, especially in windy and cold conditions. When choosing your winter running gear, go for moisture-wicking materials that will help prevent too much sweat from building up on your skin, making you colder. You do not want to run in cotton, for instance, as it’s not moisture-wicking, but instead, choose synthetic materials with moisture-wicking properties.

4. Run Safe

For winter running, use a running app or phone feature to share your location so a trusted contact can see your run progress. This running safety measure will alert your contact and help in case an emergency situation arises that leaves you in one place, whether it’s from the cold or harsh weather, a fall, or other incidents.

5. Warm-up More

This one is important because the cold will tighten your muscles more than usual and increase your risk of injury, especially for intense workouts like speed training. If you are doing a speed workout in the winter, make sure you warm up with plenty of slow running time (at least 10 minutes but up to 20 minutes if it is very cold). You can also warm up inside by doing dynamic stretches and some cardio such as jumping rope, high knees, or running in place.

6. Stay Hydrated

Runners often forget that they still sweat and need to stay hydrated during winter running. In addition, it is not easy to come by water on the run when many parks shut off their water fountains or it’s too cold or icy to carry a water bottle. Be sure to drink plenty of water throughout the winter days and have water available for your longer runs.

7. Buddy Up

It can be extra hard to get motivated to run when it’s cold and dark outside. Partner up with a running buddy - or your dog - to run together and keep each other accountable. This is also great for added safety on the run.

8. Join a Fitness Challenge or Virtual Run

Stay motivated by joining a fitness challenge or virtual run. Some friendly competition will help you stick to your winter running routine.

9. Set a Goal

Set a running goa l for yourself and it will help you stay running strong all winter. Whether it’s a spring marathon or a run streak you’re doing, set a running goal that keeps you excited to plow through your winter runs. (See my article on how I used a run streak to combat anxiety for more tips on doing a run streak.

10. Get Lit

With early sunsets in winter, some of your runs will probably be in the dark. Stay safe by wearing reflective running tights, a reflective jacket, and accessories that illuminate you in the dark. Run on the sidewalks and observe traffic lights to reduce your chance of getting hit during your nighttime runs.

Post Run

After you run in the cold, it’s crucial to change your clothes and get dry as soon as possible. Our bodies warm up considerably during a run (usually 15 to 20 degrees Fahrenheit warmer than the outdoor temperature), which helps you stay warm while running. But once you stop, your body temperature plunges quickly so make sure you get out of your sweaty clothes as soon as possible.

What keeps you running strong in the winter? Share your tips and tag me on Instagram at @Runstreet to get cheered on. Happy running to you!😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

10 Winter Running Tips to Stay Moving All Season