How to Keep Running in Cold Weather

When the cold weather hits, it’s tempting to give up on running outside. But running through the cold weather can help fight winter blues, improve your energy levels, and guarantee that you’ll be in better shape once the weather turns warmer.

Even if you’re new to running, there are ways that you can train your brain to keep running in cold weather and – gasp! – actually enjoy it. Try some of these ideas:

Get the Right Clothes, Socks, and Shoes

Wearing running clothes that are right for cold weather running makes a huge difference in your comfort and motivation levels. Even though winter running clothes are not cheap, a few quality pieces are worth the investment.

Be sure to wear a good pair of wicking socks made of fabrics such as acrylic, CoolMax, or wool. Never wear cotton socks (that applies to cold or warm weather) when running because they won’t wick away the moisture, leaving your feet wet and at risk for frostbite.

Protecting your head, especially your ears, and your hands is also very important, so get a good winter running hat and a pair of running gloves or mittens. Choose items made of materials that keep you warm, but also wick away sweat.

Look for a running shoe with as little mesh as possible, since that’s where the cold wind or water will get through to chill your feet. If you can’t avoid running in the snow or slush, you may want to think about buying trail running shoes, which are somewhat water-proof and will give you a little more traction in the snow.

Warm Up Inside Before Heading Out

Often it’s the thought of that first frigid 10 minutes of running that keeps us from going outside for a run. To help avoid that uncomfortable feeling for your first mile or so, try marching, slowly jogging in place, or doing some warm-up exercises for a few minutes inside before you head out.

Warming-up before running is always a good idea anyway. And some pre-run exercises will especially help warm up your feet and hands, which are often the most uncomfortable body parts during the beginning of a cold run.

Related: 8 Tips for Making Cold Weather Running More Bearable

Run with a Group or a Buddy

Find a local running group or recruit a friend to run with you. Knowing that someone is waiting for you will help motivate you to do those chilly runs. If you don’t know of a running club, check in at your local running store to see if they offer regular group runs.

Be Prepared to Run or Work Out Indoors

Sometimes it’s just not safe to run outside when it’s extremely cold or very icy. But if you miss a few runs because of bad weather, it’s very tempting to then just give it up completely during the winter.

Keep up your exercise habit by running on a treadmill or doing other indoor workouts. If you don’t belong to a gym, stream some workouts and get some exercise equipment that you can use at home.

Even if you don’t have any gym equipment, you can still get in a good cardio and strengthening workout at home.

Just Get Outside

If running outside isn’t feasible because of icy or snowy condition, consider doing an outdoor winter cross-training activity such as ice skating or snowshoeing so you can mix things up and still enjoy the outdoors. Once the roads or running paths clear, you’ll already be used to the cold temps so running outdoors won’t be a huge shock to your system.

Run in the Sun

Whenever possible, try to take advantage of natural daylight and run when the sun is out. This will help combat the chilly weather and give you a boost in energy and motivation. I notice a huge difference in my mood on winter days when I’m able to run outside when the sun is out.

Sign Up for Races

Doing road races throughout the winter is a great way to guarantee you’ll a) keep motivated to stay in shape and b) run outside, at least occasionally (for the races). Get some tips on how to find races near you and advice for racing in cold weather.

Signing up for a race in a warm climate will give you even more motivation to run through the cold weather. And getting a break from the cold will inspire you to keep running when you return.

Slow Down and Stay Steady

Running in the winter means adjusting your running gait to accommodate for icy or slippery conditions. Shortening your stride, landing with a midfoot strike, and maintaining a slightly wider stance can enhance your stability and reduce the risk of falls or injuries.

Follow a Schedule

Even if you’re not training for a race, it helps to follow a specific running schedule that’s appropriate for your running level and goals. Post it on your refrigerator or mark it in your appointment calendar so you have constant reminders of when and how much you’re supposed to run.

Read more: How to Keep Running When You Want to Stop

Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.