Cold weather can make it tempting to put your running shoes away until spring. But staying active through winter can help you hold on to the fitness you’ve worked hard to build.
These winter running tips will help you:
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Choose clothing that keeps you warm without overheating.
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Adjust your runs for snow, ice and shorter days.
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Stay motivated with support from a running crew.
Dress in layers for winter running
The right clothing can make cold weather running more comfortable. Aim for layers that keep you warm while letting sweat escape.
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Start with a base layer: Choose polyester or merino wool to move sweat away from your skin. Avoid cotton, which holds moisture and can leave you feeling cold.
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Add warmth when needed: Wear a middle layer on colder days. Merino wool or synthetic fabrics are good options.
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Block the wind: Finish with a breathable outer layer. Look for vents or zippers that let extra heat escape.
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Cover your hands, feet and ears: Wear gloves, a hat or headband, and synthetic or merino wool socks. For longer runs, consider packing a dry hat or pair of gloves.
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Adjust as you warm up: You may feel slightly cool at the start. Open vents or remove a layer as you heat up, then add it back after your run.
Choose shoes with grip
Snow and ice can change how you move. One of the most useful winter running tips is to match your footwear to the conditions.
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For light snow: Trail running shoes with deep, widely spaced tread can help improve grip.
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For icy routes: Running traction spikes or shoes with built-in studs can provide extra grip, but they do not remove the risk of slipping.
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When footing is unsafe: Change your route or take your run indoors.
Stay visible on dark runs
Shorter days mean more early morning and evening runs in the dark. Help drivers and other people see you, and make sure you can see the path ahead.
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Wear reflective gear: Add reflective bands or choose clothing with reflective details.
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Use a headlamp: Light up your route and make uneven ground easier to spot.
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Choose your route carefully: Look for well-lit paths with clear footing.
Keep your winter running workouts flexible
Winter running may feel slower than running on clear, dry roads. Give yourself room to adjust instead of chasing your usual pace.
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Take more time to warm up: Start gently before moving into harder efforts.
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Run by effort: Focus on how hard you’re working rather than the number on your watch.
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Move speed sessions indoors when needed: A treadmill or indoor track can be a better choice for fast intervals when outdoor footing is poor.
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Keep outdoor runs easy when conditions call for it: Slow, steady efforts can help you stay consistent without forcing the pace.
Stay motivated with OA Endurance Run Crew
It can be easier to get out the door when you have people to run with. The OA Endurance Run Crew meets throughout the year to help keep your training on track.
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Join us every Tuesday: Choose the 6:15 AM or 6:15 PM session.
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Build a regular routine: Put a weekly run in your calendar and make it part of your schedule.
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Enjoy the company: Share the miles with a crew that helps you keep showing up through winter.
Get support with a gait analysis
Winter running tips can help you prepare for the season, but personal guidance can help you better understand how you move. The One Academy Wellness Lab offers gait analysis with a physiotherapist or chiropractor.
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Take a closer look at your stride: A gait analysis assesses how you walk or run.
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Ask about your concerns: Discuss discomfort, your running form or your training goals.
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Get advice that fits you: Your practitioner can guide your next steps based on the assessment.
Ready to keep moving this winter? Join the OA Endurance Run Crew on Tuesdays at 6:15 AM or 6:15 PM, or book a Gait Analysis at the Wellness Lab to learn more about your stride.
