Key takeaways:
Running in cold weather takes a bit of extra planning to stay safe.
Mapping your route, dressing for the weather, and doing a proper warmup can help you get the most out of outdoor runs.
Prioritize your safety over your workout goals, even if it means changing your plans.
Cold weather doesn’t have to send your runs indoors. With the right preparation, you can often keep running outside during the winter.
In this article, we’ll go over the benefits and risks of running in cold weather and share tips to make it safer and more comfortable.
What are the benefits of running in cold weather?
Taking your runs outside — even in the chilly winter — can have several benefits. Running in cold weather may:
Help you stay active: Running outdoors in winter may make it easier to maintain your workout routine year-round. It also requires little equipment and minimal specialized gear.
Improve your mood: It can be tempting to stay indoors on cold, rainy, or snowy days. But studies suggest that outdoor exercise may be more enjoyable than indoor exercise, and it may improve your mood more. As a result, your workouts may be easier to stick with over time.
Make exercise feel less strenuous: Some research suggests that outdoor workouts may feel less strenuous than indoor ones, even when the physical effort is similar.
What are the best tips for running in cold weather?
The following tips can help you 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 several days a week, try to schedule outdoor runs for warmer, drier days.
It can also help to run during the warmest part of the day. Temperatures typically peak in the mid-afternoon, a few hours after the sun reaches its highest point. If your schedule allows, take your run then. Early morning is often the coldest part of the day.
Snow, sleet, or freezing rain can make roads and sidewalks slippery and unsafe. If weather conditions are hazardous, change your plans. Run on a treadmill instead, or choose another indoor workout.
2. Plan your route
Depending on where you live, your outdoor run may be on a trail, in a park, or on city sidewalks. Whatever your setting, it’s better to find a short loop that you can run several times instead of a long course. That way, if the weather changes or you get too cold, you can stop your run without being too far from your starting point.
3. Warm up first (indoors)
Warming up before a run is important — especially in the winter. Start with gentle dynamic stretches that move your joints and muscles through a full range of motion. Examples of dynamic stretches include bodyweight squats, leg swings, or walking lunges.
In cold weather, do your pre-run warmup indoors before you head outside. Research suggests that exercising when your muscles are cool may reduce endurance and performance. Warming up indoors can get your muscles moving and raise your body temperature before you’re exposed to the cold.
4. Start out easy
Begin your run at an easy, comfortable pace. This gives your body time to adjust to exercising in the cold. As your body warms up, gradually increase your pace or effort.
5. Stay hydrated
You might not feel as thirsty during winter runs as you do in hot weather. But it’s still important to stay hydrated. For longer runs, bring an easy-access water bottle or consider a hydration pack. A backpack or vest with a drinking tube can make it easier to sip water without taking off your gloves.
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6. Cool down
Don’t skip a cooldown after your outdoor run. Spend about 5 minutes jogging slowly or walking briskly to gradually bring your heart rate down. If you start to feel too cold as you slow down, finish your cooldown indoors.
7. Create motivation
Heading outside into freezing temperatures can be tough when it’s warm and toasty indoors. It can help to give yourself something to work toward. For example, consider signing up for a spring race. Or run with a friend so you have company — and an accountability partner.
8. Change your workout if needed
Safety is the top priority, which means you need to be willing to pivot your plan if necessary. You may need to slow your pace in certain weather conditions. Or you may need to shorten the run, switch routes, or move indoors.
What are the best cold weather running clothes?
Dressing for cold weather runs requires a little strategy. The items below can help.
Shoes with traction
The best winter running shoes have extra traction for slippery conditions. Trail-running shoes have better grip than standard road-running sneakers because their soles usually have deeper treads, or “lugs.”
These sneakers can provide extra traction to help prevent slips and falls, which is helpful when roads are covered in ice or snow. Look for waterproof or water-resistant shoes, such as those made with Gore-Tex. These can help keep your feet dry in snow or slush.
Layers
Light layers help you stay warm without overheating or feeling restricted by bulky clothes. Here are some guidelines to help you build your layers:
Base layer (closest to your skin): Your base layer should be a lightweight, sweat-wicking running shirt that pulls moisture away from your body.
Middle layer: This could be an insulating layer, such as a lightweight wool or fleece top.
Outer layer: The ideal outer layer is a water-resistant or waterproof jacket that protects you from precipitation and wind.
Other helpful clothing items for running in cold weather include:
Fleece-lined tights, which provide warmth and won’t let in a draft
Warm socks, such as wool socks, which can also help keep your feet dry
Gloves or mittens
A hat or wraparound headband to cover your ears
Sunglasses and sunscreen, since ultraviolet (UV) rays can still damage your skin and eyes in winter, especially when they reflect off snow
Additional cold weather running gear
Part of the appeal of running is that it’s low maintenance and doesn’t require much gear. Still, there are a few items that can help make running in cold weather more comfortable, such as:
A balaclava (a close-fitting covering for your head, neck, and part of your face)
Bright-colored or reflective clothing
A headlamp
Frequently asked questions
Everyone has a different tolerance for cold weather. But the American College of Sports Medicine recommends avoiding outdoor exercise when the air temperature falls below about -8°F (-27°C). Even in warmer temperatures, wind, moisture, and exposed skin can make cold-related injuries more likely. Keep in mind that the length of your run matters, too. The longer you’re outside, the more exposure you have to the cold.
Running in cold weather isn’t usually bad for healthy lungs. But breathing cold, dry air can cause coughing, chest tightness, or shortness of breath. These effects are more common in people with asthma or exercise-induced bronchoconstriction (EIB).
Everyone has a different tolerance for cold weather. But the American College of Sports Medicine recommends avoiding outdoor exercise when the air temperature falls below about -8°F (-27°C). Even in warmer temperatures, wind, moisture, and exposed skin can make cold-related injuries more likely. Keep in mind that the length of your run matters, too. The longer you’re outside, the more exposure you have to the cold.
Running in cold weather isn’t usually bad for healthy lungs. But breathing cold, dry air can cause coughing, chest tightness, or shortness of breath. These effects are more common in people with asthma or exercise-induced bronchoconstriction (EIB).
The bottom line
Cold weather doesn’t have to put your running routine on hold. With the right clothing, footwear, warmup, and route planning, you can keep running outdoors throughout much of the winter. Just keep an eye on the forecast and conditions, and be willing to shorten, change, or skip a workout when the weather makes it unsafe.
Why trust our experts?
References
American College of Sports Medicine. (n.d.). Exercising in hot and cold environments.
Kelly, T. (n.d.). How to layer up for winter running. Brooks.
Olsson, K. S., et al. (2024). Perceived exertion can be lower when exercising in field versus indoors. PLOS One.
Peddie, L., et al. (2024). Acute effects of outdoor versus indoor exercise: A systematic review and meta-analysis. Health Psychology Review.
Tan, R. A., et al. (1998). Exercise-induced asthma. Sports Medicine.
Wallace, P. J., et al. (2024). Endurance capacity impairment in cold air ranging from skin cooling to mild hypothermia. Journal of Applied Physiology.
Yan, S., et al. (2026). Psychophysiological restoration in nature: A randomized controlled trial investigating the cognitive, affective, and physiological benefits of green exercise. Scientific Reports.
