When temperatures drop and daylight hours shrink, many runners hang up their shoes until spring. Yet winter running is not only possible; it can be an opportunity to build mental and physical strength. Spring races are won in autumn and winter; staying consistent now will make returning to competition much easier.
How does cold affect your body and performance?
Several studies have shown that low temperatures can reduce muscle strength and efficiency: the colder it is, the less power your muscles can generate. Your VO2 max — the maximum amount of oxygen your body can use — also tends to decrease below 10 °C, while your heart rate rises and fatigue sets in sooner. The body relies more on carbohydrates and produces more lactate, which depletes your energy stores faster. To make matters worse, cold can suppress your thirst and increase urine output, so dehydration is more common than many runners realise.
These physiological changes explain why your pace may slow slightly during winter. The solution isn’t to hibernate but to understand these adaptations and adjust your training: dedicate more time to warm‑ups, protect your extremities and fine‑tune your nutrition and hydration to keep making progress.
Layering up: the key to comfort
The golden rule of winter running is to leave the house feeling slightly chilly. If you’re perfectly comfortable before starting, you’re probably overdressed and will end up sweating too much. Excess sweat in cold conditions can cool you rapidly and increase the risk of hypothermia.
- Base layer: choose technical fabrics or merino wool that wick sweat away from your skin. Avoid cotton because it holds moisture and chills you.
- Mid layer: provides insulation. A long‑sleeve wool or thermal top adds warmth without sacrificing breathability.
- Outer layer: pick a windproof and waterproof jacket to protect you from rain and wind. On very cold days, an insulated vest or fleece‑lined jacket may be necessary.
- Legs and feet: wear thermal tights or windproof pants; consider tights under waterproof pants when the thermometer dips below freezing. For footwear, trail shoes with grippy lugs and a waterproof membrane improve traction on snow or mud. You can also use lightweight crampons or clip‑on spikes on icy surfaces.
- Hands, head and neck: thermal gloves, a beanie or ear‑warmer and a neck gaiter that you can pull up over your nose and mouth. Keeping extremities warm is crucial because they lose heat quickly.
Remember that wind and humidity intensify the wind‑chill factor. Always check the “feels like” temperature before heading out and adjust your clothing accordingly.
Warm‑ups, hydration and nutrition on cold days
In winter, it’s especially important to do a dynamic warm‑up to elevate muscle temperature and prevent injury. Research shows that a proper warm‑up increases blood flow and improves muscle contraction, helping to mitigate the loss of power in cold environments. Spend 10–15 minutes on exercises like squats, lunges, high knees and mobility drills before you start running.
Even if you don’t feel thirsty, keep drinking: breathing dry air and increased urine output can lead to dehydration. Take small sips of water or sports drinks before, during and after your run. For long sessions, carry gels or carbohydrate‑rich snacks; your body burns more glycogen in cold conditions and you could “hit the wall” sooner.
Knowing when to stay inside
There are times when it’s better not to run outdoors. If the wind‑chill is extreme (for example, below –10 °C) or the streets are covered in ice, swap your outdoor run for a treadmill session or cross‑training workout. Safety always outweighs training plans, and missing a day will save you from injury or falls.
Likewise, the darkness of winter calls for extra precautions: wear reflective clothing and accessories, headlamps and rear lights to be seen. Stick to familiar, well‑lit routes and, if possible, run with company.
Stay motivated and embrace winter
The cold doesn’t have to be an enemy. Use winter to build your aerobic base, strengthen your muscles and prepare for the racing season. Set a motivating goal (such as a spring race), join a training group or virtual club and adjust your pace expectations: it’s fine to run slower — what matters is to accumulate quality kilometres.
Winter running also offers unique experiences: snow‑covered landscapes, quiet cities at dawn and the satisfaction of returning home with rosy cheeks and a hot shower waiting. With the right clothing, a thorough warm‑up and the right mindset, you can turn the coldest season into your ally.