Running in winter: Five top tips

Running is one of the most popular pastimes for adults in the United Kingdom. A great way to not only keep physically fit, but mentally too.

For many of us, it provides an opportunity to escape daily life, switch off for an hour and just pound the pavements, forgetting our stresses and strains. Such is its power its recommended by healthcare professionals all over the country to aid patients, whether it be in recovery from cancer, going through drug rehab or counsellors seeind those with anxiety or depression. It really can help anyone. And it does.

However, as winter draws in many of us put our trainers in the cupboard and don’t put them back on until the Spring, afraid of the cold or wet conditions. But our mental health still needs addressing as the days get shorter and colder. In fact, it often does more so.

So, don’t give up the running and to help you, here are five top tips for running in the winter…

Dress for the Conditions

One of the biggest challenges of winter running is staying warm without overheating. The key is to dress in layers that can be adjusted as your body warms up during your run. Start with a moisture-wicking base layer to keep sweat away from your skin. Over that, wear an insulating layer, like a lightweight fleece or thermal top, to trap heat. Finally, a windproof or waterproof jacket will protect you from the elements, such as wind, rain, or snow.

Remember that you’ll warm up as you run, so it’s best to dress as if it’s about 10 degrees warmer than it actually is. You should feel slightly chilly when you first step outside—this means you’ll be comfortable once you get moving. Don’t forget a hat and gloves, as your extremities lose heat quickly. If it’s particularly cold, consider a neck gaiter or buff to protect your face and help you breathe more easily in the frosty air.

Warm Up Properly

In winter, your muscles take longer to warm up, making it more important than ever to prepare your body before heading out into the cold. Start with some gentle dynamic stretches indoors to get your blood flowing. Focus on exercises like leg swings, lunges, and arm circles, which help loosen up your muscles and joints. This will not only make the cold feel less harsh when you step outside but also reduce the risk of injury by increasing your range of motion.

Once you’re outside, begin your run at a slower pace to ease into your workout. This gentle start gives your body time to adjust to the cold temperatures and helps prevent the shock of moving too quickly in chilly conditions. After 10 to 15 minutes, you can gradually pick up the pace as your muscles become more flexible and your body warms up.

Stay Visible

Winter running often means running in the dark, whether early in the morning or after work in the evening. With limited daylight, it’s crucial to make yourself visible to others, especially drivers. Wear bright, reflective clothing, and invest in gear that includes reflective elements, such as jackets, hats, and trainers. Many running brands offer high-visibility items specifically designed for dark conditions.

In addition to reflective clothing, consider using lights. A head torch or clip-on light will not only help you see where you’re going on poorly lit paths but also make you more noticeable to others. Running in well-lit areas is always a good idea when possible, but if you have to venture into darker streets or trails, ensuring you can be seen is essential for your safety.

Mind Your Footing

Winter weather can make surfaces slippery or uneven, especially when there’s ice, snow, or rain involved. Paying extra attention to your footing will help you avoid slips and injuries. If the pavement is icy or slushy, shorten your stride and land more softly to maintain better control and balance. Running on snow can be particularly tricky, so opt for shoes with good traction or consider wearing trail-running shoes, which offer better grip on uneven or slippery surfaces.

In icy conditions, it might be worth using removable traction devices that slip over your running shoes to provide additional grip. Alternatively, try to stick to well-maintained paths or roads that have been cleared and gritted to reduce the risk of slipping. If conditions are particularly hazardous, it might be safer to run on grass or dirt trails, which offer more traction than concrete or tarmac.

Stay Hydrated

Even though you might not feel as thirsty during winter runs, it’s just as important to stay hydrated as in warmer months. Cold weather can reduce your sensation of thirst, but you’re still losing fluids through sweat and breathing. Dehydration can sneak up on you, affecting your performance and recovery.

Make sure to drink water before and after your run, and consider carrying a small water bottle with you if you’re going for a longer session. In colder weather, your body also burns more calories to keep warm, so be mindful of replenishing your energy levels post-run with a healthy snack or meal.

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