Staying Safe and Comfortable When Running in the Cold

Nov 19, 2023

Running outdoors in the winter can be invigorating, but frigid temperatures also pose unique challenges. Here are some key things to know for safe and enjoyable cold weather running.

Layer Up in Wicking Fabrics

Dress in layers so you can shed them as you warm up. Opt for moisture-wicking fabrics closest to your skin to keep sweat away from your body. Top it with a warm second layer like a fleece or insulating jacket. You may need to experiment to find your optimal layering system.

Protect Extremities from the Elements

Cover your head to avoid losing heat. Choose gloves that allow some finger mobility and socks that insulate without being bulky. For extra cold conditions, look into heated gloves and socks to keep hands and feet warm.

Watch Your Footing

Icy, snowy trails and sidewalks can be slippery. Go slower, take smaller strides, and be cautious navigating turns and downhill segments. Opt for shoes with a grippier outsole or add traction devices like Yaktrax.

Stay Hydrated 

It's still important to drink fluids even if you don't feel thirsty in the cold. Hydrate well before and after, and carry water if your run is over 30 minutes. Insulate your water bottle to prevent freezing.

Mind the Wind Chill 

Bitter winds can penetrate layers and accelerate cooling. Check the wind chill temperature and consider covering more exposed skin if it’s extreme. Know your limits and when to head indoors.

Running in winter conditions takes some adaptation but can be exhilarating. Following cold weather running tips helps make winter miles safe and enjoyable. 

Let us know here at Phoenix Fitness how we can help you on your fitness journey!