Top Tips for Running in the Cold

Top Tips for Running in the Cold

When your breath is misting up outside, it’s very tempting to stay indoors in the warm. But if your gym is shut or you don’t have any good options for indoor exercise, you may need to get used to running in the cold.

Don’t give up your exercise routine just because winter is here. There are lots of ways you can make running in the cold easier and more comfortable:

#1: Wear the Right Clothes to Keep the Cold Out

How you dress is going to make a huge difference in how you feel when running in the cold. It can even make a difference to your safety.

One of the key items you need is a good pair of running joggers, such as Myprotein’s gym joggers for men. The shorts that you were wearing all summer definitely aren’t going to cut it!

You’ll also want to wear a good base layer plus extra layers on your top half, such as a zippable hoodie. That way, you can potentially shed a layer if you find yourself getting too warm.

Don’t forget to add a reflective strip or jacket if you’ll be running in the dark, too.

#2: Add a Hat and Gloves

Cold, numb fingers just aren’t fun … so make sure your exercise gear includes a warm pair of gloves. If it’s wet or snowy out, you’ll want gloves that are waterproof, too.

Add a hat as well. Although it’s a myth that you lose most of your heat through your head, you don’t want your ears and head to be freezing cold. A thick beanie is a good option here, and you might want to add earmuffs too.

#3: Spend Longer on Your Warm Up

Warm up before leaving your home if possible, or while wearing an extra layer that you can easily take off. This will help your muscles to loosen up and will make the cold outside feel refreshing rather than painful.

If you normally only warm up for a few minutes, aim for 15 minutes instead. That way, you can be sure you’re ready to head outside and face the cold.

#4: Don’t Forget to Hydrate

You won’t need quite so much water in the winter as in the summer when you’re sweating a lot – but you do still need to stay hydrated. Make sure you carry water with you and drink regularly.

If you only like water when it’s ice-cold, but you can’t face that in the winter, try flavored water instead.

#5: Go Easy On Yourself

Just being out in the cold raises your heart rate and burns calories – so you might not be able to run quite as fast or as long as you would in better conditions.

Don’t feel bad if you need to dial it back a little during the winter months. What matters is that you stick with an exercise routine.

#6: Consult Your Doctor if Necessary

If you have a medical condition that is exacerbated by the cold, such as Raynaud’s Syndrome, then it’s important that you talk to your doctor before training outside in the winter. Ask their advice on what you need to do in order to stay healthy.

If exercising outside really isn’t going to be a good option for you, find ways you can work out at home instead.

#7: Stick With It for a Couple of Weeks

Running in the cold can feel unpleasant if you’re not used to it, especially if the cold air seems to be burning your throat and lungs.

The good news is that your body will get used to breathing freezing air – so push on through your first few sessions in wintry conditions, and you’ll find that running in the cold gets much easier.


Running in the cold may feel difficult at first, but the more you stick with it, the easier it’ll become. Don’t use the winter as an excuse to ditch exercise – try the tips above and you’ll be able to enjoy running whatever the temperature outside.

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