Top Tips for Winter Running

For many runners, the start of winter means it’s time to head indoors to run on a treadmill, or to pursue other sports for the colder part of the year. There are, however, a handful of hardcore runners who head outside no matter what the conditions are to get their run in. If you’re thinking about joining this group of dedicated cardio-nuts we’ve got some tips to help you!

Layer Up

Layering clothing is the way to go in the winter. Layering allows you to trap heat close to your body and easily remove clothing as you warm up during your run. Start with a moisture-wicking base layer to keep sweat away from your skin and add insulating layers like fleece or down to stay cozy.

Wear Moisture Wicking Fabrics

Wet equals cold. Moisture-wicking fabrics like polyester and merino wool help move sweat away from your skin, preventing you from getting wet and cold, which can lead to discomfort and eventually hypothermia.

Protect Your Extremities

Fingers, toes, ears, and nose. Extremities are more vulnerable to cold. Wear gloves, thermal socks, face covering and a beanie or headband to protect against frostbite and maintain warmth.

Choose the Right Footwear and Traction Aids

Getting injured is probably not part of your workout plan. Winter can be very slippery. Look for shoes with a grippy outsole and consider adding traction devices, such as ICETRAX, or using trail running shoes for added stability.

Be Visible

Light up the dark winter with bright and reflective gear. Days are shorter in winter, and visibility may be reduced due to fog, rain, or snow. Make sure you're seen by others, especially when running near roads.

Choose Popular, Well-Lit Routes

In the winter, taking the path less travelled is probably a bad idea. It's wise to stick to familiar routes that are well-lit and populated for safety. Avoid secluded or poorly maintained areas that may be hazardous.

Fuel Up Before Heading Out

Why do you think Santa needs a snack at every house he visits? Maintaining your body temperature in the cold uses more energy, and cold weather can mask your body's thirst signals, so remember to drink water before and after your run. Additionally, ensure you have enough energy by consuming a small snack or a sports drink to prevent a drop in blood sugar levels.

Warm Up Indoors Before Heading Out

Sort of like warming up your car in the winter, except it’s your body. Warming up indoors can help prevent shock to your body when transitioning from the warm indoors to the cold outdoors. Perform dynamic stretches and light exercises to get your blood flowing before heading out.

Running in the winter is a whole new way to experience the season and get some fresh air at a time of year we spend too much time indoors. Remember, the cold is no obstacle, it’s an invitation to show off your dedication to running! Just don’t forget your ICETRAX ice grips on your way out!

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