9 Tips for Running in Cold Weather

Many runners swap outdoor runs for treadmill workouts during colder months. But you may not always have to avoid running outside in the winter. 

While running outside during the winter can be a good option, it is important to be prepared for cold weather running. Keeping your body warm enough and staying safe and dry on slippery roads require some planning and the right winter running gear. 

Learn more, including benefits, risks, and best practices for running in cold weather.

What are the best tips for running in cold weather? 

It can be hard to stay motivated to exercise when it's cold or gloomy outside. And running in cold weather is no exception, especially if you're underprepared. Consider the following tips to stay safe and comfortable on your next outdoor run. 

1. Check the forecast 

Check the forecast — including the temperature, visibility, and precipitation — before you head out. If you run a few days a week, choose the warmest and driest days for outdoor runs.

You should also try to plan your runs for the warmest part of the day. Early morning is usually the coldest, but temperatures peak in the afternoon. Opt for midday or late-afternoon runs if you can. 

Running in the snow, sleet, or freezing rain could be dangerous. If weather conditions are unsafe, you should run on a treadmill or find another indoor workout instead.

2. Plan your route 

From trails to parks, there are plenty of options when choosing an outdoor running spot. Try planning a short loop for cold weather runs. Instead of choosing a long, single-loop course, find a short route you can run several times. If the weather changes or you get too cold, you can stop the loop, and you won't be too far from your starting point. 

3. Layer your clothes  

Light layers help you stay warm without overheating or feeling restricted by bulky clothes. Start with lightweight, sweat-wicking base layers to stay dry and comfortable.

A hat or headband and gloves are also important. On windy or freezing days, a balaclava that covers your face will protect your skin and keep you warmer. You may also need an insulated running jacket for very cold runs. 

Opt for bright colors and reflective gear to stay visible on roads or trails, especially when it gets dark. 

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4. Wear shoes with traction 

The best winter running shoes have extra traction for slippery conditions. Trail-running shoes, which usually have deeper lugs, can work if the roads have a light coating of snow. Lugs are the raised rubber nubs that stick out from the soles. They provide traction to prevent slips and falls. 

Another good feature for winter running shoes is Gore-Tex, which provides more insulation. Gore-Tex is a breathable, waterproof fabric featured in many running shoes. It can protect your feet if you run in snow or sleet. 

5. Warm up indoors 

Warming up before a run is always important. Brisk walking, slow jogging, or light cardio will help prepare your muscles by increasing circulation and range of motion.

You can do an indoor warmup to build up body heat before heading outside. The winter air may even feel refreshing after those dynamic stretches. If you sweat during your warmup, make sure you're completely dry before you hit the cold air. Damp clothes will make you even colder outside. 

6. Start out easy

After your warmup, start your outdoor run with an easy jog or slow pace of around 4-6 mph. This should give your muscles, joints, and lungs time to adjust to the cold air. Gradually increase your pace or effort as you warm up.

7. Stay hydrated 

Runners might not drink as much water for winter workouts as they do for summer runs. But it's important to stay hydrated for workouts all year long. Consider bringing an easy-access water bottle on long runs. You can also carry a hydration pack if you have trouble opening a water bottle while wearing gloves. Hydration packs, such as a backpack or vest, provide a hands-free option to sip water on the go. 

8. Keep an open mind and have fun 

Set manageable goals for your outdoor runs. For example, you might be motivated to keep up with winter runs if you sign up for a spring race. But keep an open mind. You may need to slow your pace in certain weather conditions. You might also have to run indoors or cut your workout short if the temperature drops too low or the roads are slippery. Safety is the top priority. 

Ideally, running in cold weather won't feel like a chore. Try to enjoy the beauty around you as you run. Consider running with a friend to have someone to brave the cold with you.

9. Cool down 

Don't skip the cooldown after your outdoor run. Set aside 5 minutes for easy jogging or brisk walking to help you ease out of your workout. Finish your cooldown inside if you get too cold when you slow down. Once your heart rate has slowed, you can do static stretches, shower, and have a warm drink. 

What are the benefits of running in cold weather? 

Running in cold weather can be tough. But, there are several potential benefits. These include:

• Running in cold weather helps you stay active: Running outdoors in the winter may help you stick with your workout routine throughout the year. And you’ll likely feel accomplished and proud of your dedication.

• Running in cold weather improves your mood: We are often inclined to stay indoors on cold, rainy, or snowy days. But, studies show that outdoor exercise boosts mood more than exercising inside.

• Running in cold weather may boost your metabolism: Your body has to work harder to stay warm in the cold weather. This might help you burn a few more calories. 

• Running in cold weather may feel easier: Running in hot weather has been linked to a higher rate of perceived exertion. So, running in cold weather might actually feel easier than running in warmer temperatures. 

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Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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