Running in cold weather: how to dress, breathe and run safely

Running in cold weather is entirely doable and can be just as enjoyable as in summer if you prepare for the cold. The main rules: dress in layers, wear shoes with good grip, warm up indoors, stay visible on the road and get somewhere warm quickly after you finish. And in severe cold with wind, it's wiser to move your workout indoors.

Running in cold weather: what to wear?

Dress as if it's warmer than it really is: Cleveland Clinic suggests dressing for weather about 8–11 °C (15–20 °F) warmer than the actual temperature. You should feel a little chilly for the first few minutes — your body will warm up on its own.

• Base layer — synthetic fabric or wool that wicks moisture; cotton gets wet and makes you cold.
• Middle layer — fleece for warmth.
• Outer layer — a wind- and water-resistant jacket that's easy to take off if you get too warm, as Mayo Clinic advises.
• A hat or headband, gloves, warm socks; in severe cold, a neck gaiter to cover your neck and face.
• Reflective gear is a must, since it gets dark early in winter.

Before heading out, check the forecast including wind: at the same temperature, a windy day feels much colder. Start your run into the wind and come back with the wind behind you — that way your sweaty body cools less at the finish.

What shoes do you need for running in cold weather?

The key is grip and protection from moisture. A slippery sole on ice is more dangerous than any frost.

• Choose shoes with a deep, lugged tread; for icy conditions there are models with spikes or removable traction cleats.
• An upper that protects against water and snow helps keep your feet dry.
• Warm wool or synthetic socks are better than cotton.
• On slippery stretches, shorten your stride and land with your foot under you — it's easier to keep your balance.

Running in cold weather: benefits or risks?

The benefits are the same as with any regular running: endurance, mood, fresh air and daylight on short days. The risks mostly come from getting chilled, slippery roads and freezing wind.

• According to Mayo Clinic, when the wind chill drops below about −28 °C (−18 °F), frostbite on exposed skin can occur within 30 minutes — on those days it's better to train indoors.
• You feel less thirsty in winter, but you still need to drink before, during and after your run.
• On ice, the risk of falls and strain on your knees goes up — read how to protect them in "How to lower the risk of knee injuries".

How should you warm up and breathe in the cold?

Warm up at home and head outside already warm. Run slower than usual for the first few minutes.

Do a dynamic warm-up — leg swings, lunges, circles; more in "Stretching before and after a workout". Run at an easy pace, breathe evenly, and in severe cold you can cover your mouth and nose with a gaiter so the air warms up a little.

Don't try to hold your summer pace: cold muscles take longer to warm up, and warm clothes restrict your movement a bit. If you want intensity, save it for gym days.

Running in cold weather tips: how to stay in shape all winter

In winter it makes sense to aim to "stay in shape" rather than set records. Short, regular runs are better than rare long ones.

• Run in daylight or on well-lit routes.
• Choose a loop near home so you can easily cut the distance if you get cold.
• In a blizzard or icy conditions, move your workout home — find ideas in "Indoor workouts".
• Change into dry clothes right after you finish: wet clothing cools you quickly.

For a gentle start, read "Running for beginners". Many runners use the X49 patch to support endurance and IceWave patches for comfort in movement; according to the company, LifeWave patches do not enter the skin and contain no medicinal substances.