As winter approaches for us in the Southern Hemisphere and the days shorten and turn somewhat frigid, there’s no better time to figure out some strategies on how to run in cold weather, so we can continue to enjoy our running, whatever the thermometer says.
It wasn’t so long ago, we were sweating it out in the heat of summer. Those lovely long warm days are now giving way to freezing mornings and darkness by dinner time.
The seasons keep turning, and as outdoor runners, we get front-row seats to nature’s show—spring’s blooming magic, autumn’s crisp perfection, and yes, even winter’s icy challenge.
Winter running might feel a little daunting. Getting out the door when it’s freezing is not exactly a picnic. But here’s the thing: with the right know-how, it’s not just doable—it’s rewarding.
Ready to turn that cold-weather hurdle into a win? Here’s my best tips and ideas on how to run in cold weather.
Quick Look.
Winter’s rolling in with its icy mornings and early sunsets, but that’s no reason to hang up your running shoes!
Whether you’re a beginner facing your first winter as a runner, or a seasoned campaigner, this guide is bursting with everything you need to know about how to run in cold weather.
At Run My Way Australia, we’re all about turning challenges into wins, and this post is loaded with practical advice, helpful ideas, and a hefty dose of motivation to keep you hitting the pavement—no matter how frosty it gets.
Here’s a preview of what’s waiting for you:
- When’s it too chilly to run? Unpack why -10 °C is your safety cutoff, how to factor in wind chill, and why to take notice of the ‘feels like’ advice in your weather app.
- Gear that’s got your back: Master layering with suitable gear—from moisture wicking under-garments to wind-blocking outer layers. We delve into protection for your hands and head, and even the best type of running shoes for icy conditions.
- Clever ways to run safe: Find out why looping routes or grabbing a running mate makes chilly days fun and worry-free.
- Safety first: From why you still need to think about hydration (yes, even in the cold!) to being seen in the dark, we’ve got tips to help you manage your safety.
- Escape the winter blues: Dream big with a warm-weather run-cation—enter a race in a warm location, or simply take a rejuvenating holiday in the sun somewhere.
Don’t let the cold put a freeze on your running! This post is your ticket to thriving through winter with confidence, from smart strategies to feel-good inspiration.
Dive into the full guide for all the tips, tricks, and encouragement you need to make every frosty run a victory.
Quick Links.
Is It Too Cold to Run? Let’s Break It Down.
I hear you—sometimes you’re itching to run, but the thermometer’s giving you other ‘more comfortable’ ideas. So, how cold is too cold?
Some runners thrive in the chill, while others (hi, me!) find it a bit grim. But here’s the good news: running in cold weather has its perks, and unless it’s downright dangerous, there’s no need to hibernate.
- Boost Your Body: Moving in the cold can fire up your immune system, as long as you’re geared up right. As we already know, exercise does wonders for your immune system, and exercising in the cold can even boost it a little further. Just don’t push it in extreme cold; that could backfire and have a depressive effect on your immune system.
- Lift Your Mood: Winter blues get you down? Seasonal Affective Disorder (SAD) can hit hard with short days and less sun. Running pumps out endorphins—those feel-good vibes—and studies say it can outshine antidepressants by up to four times. Running to get those endorphins pumping could be your sunshine in disguise.
- Burn More Calories: As your body works a little harder to stay warm, it cranks up your metabolism. A higher metabolism = more calories torched. If weight loss or control is your goal, it’s another reason to keep running, even though it’s a little frigid outside.
So, where’s the line? Most agree that below -10 °C is where it gets dicey, especially when factoring in wind chill.
Hypothermia and frostbite aren’t worth the risk—think numb fingers or worse. Check the “feels like” temp on your weather app; if it’s screaming ‘stay inside,’ maybe hit the treadmill instead.
If you’ve got asthma, heart issues, or Raynaud’s, experts say to be cautious below 0 °C—cold air can tighten airways or stress circulation.
To stay safe, -10 °C, and considering wind chill is a practical “watch out” line for most runners—below that, risks like frostbite creep up fast, especially if you’re out too long. For many runners, a temperature approaching that would be impossible to run in, so you really need to know your own limits. Stay above -10 °C, choose the right gear and be ever vigilant, conditions can change quickly.
Everyone’s cold-weather comfort zone is unique, so ease into it! Start with runs in milder, cooling temps to find what feels safe and doable for you before tackling those super icy days.
TIP: Wind’s the Real Boss. A calm -5 °C might feel like a brisk run, but add 30 km/h winds, and it could drop to a savage -15 °C ‘feels like’ temp. Check those gusts—if they’re roaring, pile on an extra layer or take it indoors!
Gear Up Like a Pro for Cold-Weather Wins.
Unless you’re channelling your inner Wim Hof (that ice-man legend), you’ll need the right gear to tackle the cold.
Let’s gear up and keep your run enjoyable, safe, and comfy.
Layer Like You Mean It.
- Base Layer: Start with a moisture-wicking thermal top—something snug but not restrictive. It’s your first line of defence, keeping your torso warm and sweat at bay. Long sleeves in serious cold; short sleeves work if it’s milder. Think tech fabrics, not cotton—cotton’s a soggy no-go.
- Insulating Layer: This is your cosy middle layer. Fleece or wool tops and pants (or a running skirt if that’s your vibe) trap heat without weighing you down. Long sleeves and legs, such as track pants or thermal compression tights, are your friends in unfriendly temperatures.
- Wind & Rain Shield: Top it off with a windproof, waterproof jacket. Look for runner-friendly features—breathable vents, zippers you can tweak mid-run, and lightweight designs. You’ll warm up as you run, so pick one you can adjust or shed easily.
Shoes and Socks: Keep Your Feet Happy.
- Shoes: Ditch those worn-out summer trainers. Wet, icy paths demand grip, so opt for trail-running shoes with serious tread. Most running shoe brands have waterproof options (hello, Gore-Tex!) to keep water, snow, and slush out. Even it’s just a cold dewy winter morning, my tip is to option for a pair of waterproof trail running shoes, maximum grip is vital in these conditions.
- Tip: Pop your running shoes near a heater (not too close!) for 10 minutes before you go. Starting with toasty toes feels luxe, and keeps your feet happier longer in the chill.
- Socks: Running socks are a must, cold or not. Go for wool or tech blends that wick moisture and lock in warmth. Thicker pairs add a heat boost—your toes will thank you. Bonus tip: Slip in some toe warmers for some extra cold protection, these can go under your toes or stuck to the outside of your socks.
Head and Hands: Don’t Let the Heat Escape.
- Head: You lose heaps of heat up top, so grab a beanie or tech cap. Beanies are a great choice because they cover your ears and forehead. These are available with thermal liners to keep you toasty in the coldest of conditions. Many of the popular running shoe brands also produce beanies and caps.
- Neck-gaiters are also a must-have in icy conditions. Your antediluvian scarf just isn’t going to cut it when old mate Jack Frost comes out to play. Once again, available in protective thermal material such as fleece, and with moisture-wicking properties, these can also be rolled up to cover your nose if required.
- Tip: Also check out outdoor gear brands such as North Face, Patagonia, or Kathmandu. These brands are experts at producing extremely effective thermal gear.
- Hands: If you are like me, cold hands are my nemesis—from slightly uncomfortable to stinging, pale, numb digits in no time when it’s cold. Just brutal. Gloves or mittens are non-negotiable. Thin gloves work for mild days; thicker ones or mittens (fingers huddling together!) rule the deep freeze. Similar to the toe-warmers I suggested for your feet, toss a packet of HotHands into your gloves for toasty bliss.
Dress for the Warm-Up.
Here’s a tip: dress like it’s 5-10 °C warmer than it is. You may feel a tad chilly at the start, but you’ll soon warm up as you run.
Peek at the forecast, factor in wind chill (that “feels like” temp), and layer accordingly. A breezy -5 °C might call for a beefier jacket than a still 0 °C.
TIP: Sunglasses Aren’t Just for Summer. Don’t forget your sunnies even on gray, cold days. They block wind and protect your eyes from icy glare off snow or wet roads. Wrap-around sports sunglasses are ideal to protect your eyes when exercising outdoors.
Your Cold-Weather Run: Make It Smart and Fun!
What sort of run you do depends on the severity of the weather. You wouldn’t attempt a long run on a trail you are unfamiliar with in freezing and snowy conditions, just too dangerous!
So, when the weather’s wild—how do you run smart?
Warm Up Inside.
Kick things off indoors. A few lunges, some high knees, running on the spot or treadmill, or even a spin on the stationary bike gets your blood pumping before you face the frost. Doing your warm-up routine indoors makes your run feel less like an ice bath when you step out the door.
Loop Runs On Cold Days.
Shedding layers as you heat up can be an issue during a long run. Sure, you can tie your jackets and outer layers around your waist, but that’s not always comfortable or practical. Plan a loop near home or your car. Drop off that jacket when you heat up, and if the weather turns nasty, you’re not stranded. It’s practical and keeps you in control.
Keep It Short and Sweet.
You’ve checked out the forecast, it looks a bit iffy, but you still want to get that run in. Instead of not running at all, why not just plan on a short run.
Even a brief workout is worthwhile. You can compensate by upping the tempo a little. I always advocate variety in your workouts, so mixing up running distances, duration, pace, and location is always a positive thing in any case.
Buddy Up.
Having a buddy by your side can be a better way to run—especially when the weather’s throwing curveballs. Running with a mate isn’t just a good time; it’s a smart move for motivation, accountability, and staying safe in the cold.
It’s not just the temperature you need to be careful of—slippery paths increase the risk of falls or injury, having a mate there to help you out or call for help, brings peace of mind. Whether it’s a slip, a wrong turn, or just enjoying the run together, two’s better than one when it’s frosty out.
Running clubs are another great option when the weather turns bad. Most will have members who are a little hardcore and won’t miss a session no matter how cold or wet. They know the safest routes to take and the best type of workouts to do in such conditions. Unsure about joining a running club? I have written a post about this here to help you decide.
Indoor Backup.
As mentioned earlier, there are times when it’s just too cold or conditions are so bad that it’s just not safe to attempt a run outdoors. On these occasions, discretion wins the day, and it’s time to take your run indoors.
Do you live in a notoriously frosty climate? Are your winters especially severe? Are the roads and paths outside like ice skating rinks? If that’s you, investing in a treadmill for home, or joining a gym, allows you to successfully continue your workouts during the winter months.
But treadmill running is about as exciting as watching question time in parliament, I hear you say. Well, treadmill running doesn’t have to be boring or monotonous, I have some great ideas to help put a little fun and excitement back into this sometimes necessary option. You can check my post ‘How to Make Treadmill Running More Enjoyable’ here.
The Cool-down and the Dry-down.
In cold weather, your core temperature will drop quickly as soon as you end your workout. That’s why it’s vital that you change out of your sweaty, damp gear asap. Plan to have a dry, warm set of clothes handy in the car, or ready at home, to change into at the end of your run.
If possible, quickly jump into a warm shower or bath, especially if you are chilled to the bone. Warm water transfers heat more efficiently through the skin into the body than warm air.
Another tip is to have a thermos of your favourite hot drink ready in the car if you have driven to your running location.
Safety First: Thrive in the Chill.
Cold weather’s got risks, it’s not just about trying to get your workout in, it’s about staying safe as well.
Here’s how to stay safe and strong:
- Get Your Heart Pumping: Keep your heart rate up to warm your core. A slow recovery run might be best tackled indoors, but a more intense workout can still be done outside.
- Don’t Forget to Hydrate: It’s easy to forget to drink in cold weather, as you may not feel thirsty, but you are still losing significant fluid through sweat and breath.
- Choose the Right Running Shoes: Icy roads and paths are a significant slipping and falling risk. Some trail running shoes are designed with this in mind. Beware of black ice.
- Layer Up: As we have already discussed in detail, it’s important to layer properly for the conditions, and don’t forget to protect against the wind-chill factor.
- Be Seen, Be Safe: Short days mean more dark runs. Choose running jackets with reflective strips built-in, or add some yourself. Same with beanies or caps, and even your running shoes. Use a headlamp and clip on a flashing bicycle light for extra visibility. And finally, wherever possible, pick well-lit routes.
- Short and Close: Extreme cold? Keep runs brief and near home. Frostbite and hypothermia can set in quickly in the most extreme weather—don’t risk it, give yourself a quick out in case things turn nasty.
- Sun Protection: Sunburn is still a risk in cold weather, particularly on dry, sunny days. The sun reflecting off snow has an elevated sunburn potential. Protect your face and hands with running caps, scarfs, sunglasses, and sunscreen if you use it.
- Emergency Protection: Carry your mobile, ID, emergency info, and a card or cash. Better safe than sorry.
TIP: Snap a Route Pic: Before you head out, snap a quick photo or screenshot of your planned path and send to a friend or family member. At a minimum, tell someone of your planned route and a time you expect to return home. It’s a handy backup to stay safe.
Bonus: Chase the Sun.
Winter dragging you down? How about treating yourself to a run-cation or entering an event in a warm location during the coldest months?
Take a break from the bleak conditions at home and head to a warm, sunny or tropical location where you can soak up the heat and sunshine and enjoy a few run workouts without all the extra layers.
Choosing a winter holiday in a warm spot with a great choice of running tracks and trails sounds like the perfect escape!
To help you out, I’ve put together the definitive Packing Lists to help make your holiday or run-cation easier. From a race day packing list, trail runners’ packing list, to a traveller’s holiday packing list, I’ve got you covered. Download them here.
Final Thoughts On Cold Weather Running.
Winter might challenge you in with its short, dark, and frosty days, but it doesn’t have to spell the end of your outdoor running!
Armed with the right gear, the right strategy, and that inner determination, you’re ready to own every cold-weather run.
There’s something downright epic about hitting the trails or pavement when most folks are snuggled under blankets, and that post-run buzz—so exhilarating.
So check the forecast, pile on those layers, and enjoy the thrill of crushing a workout in the chill. When you’re done, reward yourself with a steamy shower, a cosy hot coffee, or maybe even a cheeky post-run snack—you’ve more than earned it!
To recap, here’s what we’ve covered to make your winter runs unstoppable:
- Know Your Limits: Stay safe by avoiding runs below -10 °C with wind chill—frostbite’s not invited!
- Gear Up Smart: Layer like a pro with wicking base layers, grippy shoes, and windproof jackets.
- Run Clever: Warm up indoors, stick to loops, or team up with a mate for safety and fun.
- Stay Safe: Hydrate, wear reflective gear, and keep runs short in brutal cold.
- Dream Warm: Feeling the winter blues? Plan a sunny run-cation as a warm respite to the winter chills!
Running in the cold isn’t just exercise—it’s a badge of grit and a boost for your self-esteem. Got any cool hacks to share? Maybe a layering trick or a go-to post-run treat? Drop them in the comments—I’d love to hear how you keep running those frosty k’s.
Run Strong
Steve.
FAQ’s on Running in Cold Weather.
Can running in cold weather make me sick
Not if you’re smart about it! Exercise boosts your immune system, and cold air alone won’t make you sick. Just wear warm layers to keep your core toasty, and avoid extreme cold (like -10 °C) that could stress your body. Get warm and dry quickly, and stay dry post-run to avoid getting a chill.
How do I stay motivated to run when it’s freezing?
Set a fun goal, like a new playlist or a post-run coffee treat. Remind yourself how epic it feels to conquer a frosty run when others are couch-bound. Grab a running buddy to keep you accountable—nobody wants to bail on a mate. And finally, keep your ultimate goal and your ‘why’s’; top of mind whenever you are tempted to throw a run.
What shoes should I wear for icy or snowy paths?
Ditch those slick summer trainers. Go for waterproof trail shoes with aggressive tread for grip on wet, muddy, or icy tracks. All the major running shoe brands have trail-running shoes to choose from. Here’s an example of trail shoe options from Saucony.
Should I warm up differently for a cold-weather run?
If it’s really cold outside, do your warm-up and stretching indoors—think lunges, high knees, or a quick jog on the spot. It gets your muscles ready and pumps some heat into your body before you face the chill. Alternatively, if you are warming up outside, take a little longer to properly prepare those muscles, especially if an intense workout is on the menu.
Is it okay to run if I have asthma or a health condition?
Cold air can be tough on asthma or heart conditions, so chat with your doctor first. If you’re cleared, stick to temps above 0 °C, wear a neck gaiter to warm the air you breathe, and ease into your run with a proper warm-up. Listen to your body—if it feels off, hit the treadmill instead.
How do I deal with foggy glasses during a chilly run?
Foggy specs are a pain when it’s cold! Try an antifog spray from the sports store, chemist, or supermarket—apply it before you head out. Or, pop a tiny dab of dish soap on your lenses (wipe it thin!) for a budget hack. Either way, you need to see the trail clearly to keep it safe.
What if my joints feel stiffer in cold weather—any tips?
The cold can make joints grumpy, but you’ve got options. Start with gentle dynamic stretches indoors to loosen up. During your run, ease in with a slower pace for the first 5 minutes, or longer, to get muscles and joints moving freely. Post-run, a warm bath works wonders.
This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.
