5 tips for running in winter when it’s freezing cold

With the arrival of winter, many runners who usually clock up miles in the summer decide to hang up their trainers due to freezing cold temperatures. Are you one of them? Then here’s something that could change your mind.

Running in winter isn’t actually bad for you, in fact: it is very healthy. Doing outdoor training in harsh conditions strengthens your immune system (goodbye colds and flu), as well as stimulating a natural toning action. Did we convince you? Then you just have to run – but not before following these 5 tips to train outdoors when it’s cold.

With the right kit, winter running is easy. We promise.

Image: Stocksy

1 # Always check the weather

It may sound obvious, but checking the weather forecast before running is really important: light rain may not be a problem, but icy roads and strong winds could hinder your performance and cause injury. Switch to the treadmill on these days instead.

2 # Heated indoors

Before running, always warm up in an indoor environment first. Before leaving the house, spend 5 to 10 minutes doing a warm-up – a series of burpees, lunges, leg swings and repeated squats will be enough to prepare you to face the cold and avoid muscle problems.

3 # Dress the part

Outdoor running requires the right kit. Don’t fear overdressing and invest in tight-fitting underlayers – we like a long sleeved, sweat-wicking top and leggings that will keep you warm but also stop the skin getting congested. Always remember to wear a headband or cap to protect your ears from the wind, and gloves to warm your hands. And never go out without a waterproof jacket in the wind and rain.

4 # Drink more than you think is necessary

Cold usually decreases the feeling of thirst, but this doesn’t mean your body isn’t dehyrated. Drink before, during and after the run even if you do not feel the need: exactly as you would in summer.

5 # Be sensible

It’s especially important to plan your route in winter to avoid unpleasant surprises. And be safety conscious too: a flashlight or reflective bib is essential if you’re running in the dark.

Your winter running kit