Running in Winter: Don't Let the Cold Weather Stop You

In cold weather, muscles, tendons, and ligaments tighten up, making warm-ups even more crucial. Doing dynamic stretching and light strength exercises before the run improves blood circulation, activates key muscle groups, and gets your heart and lungsready for more vigorous activity.

Start by getting your heart rate up with a quick warm-up before leaving the house. You could do exercises like leg swings, hip circles, side lunges, standing butt kicks—whatever makes you feel more mobile. Dedicating a few extra minutes to warming up will make the first few minutes of your run more comfortable and reduce the risk of injury.

Before going out, make sure you check the weather conditions and wear enough layers to keep yourself warm. Opt for breathable, wind and waterproof clothing. It's particularly important to keep your feet, hands, and head warm so don't save on workout gloves, thermal socks, and headwear (hat or fleece headband).

If you prefer to run early in the morning or after dusk, make safety your top priority. Winter often brings low visibility, so opt for reflective clothing and bright colors to make sure cars and other pedestrians can see you. You may also consider wearing a headlamp and bringing a phone with you to stay safe in dim areas.

Snow and ice can turn paths and pavements into slippery, uneven surfaces that can be dangerous even for walking. When that's the case, consider using shoes with extra grip (e.g. trail running shoes) or add-on traction devices for better stability. In general, try to avoid snowy paths to reduce the risk of falls.

Safety should be top of mind in winter so don't take unnecessary risks when streets are entirely covered with ice or there's a blizzard. Use the treadmill instead or substitute running with a different workout that day.

Winter is more about building a strong foundation and preparing for the warmer months ahead rather than breaking new records. Use the season to develop endurance and focus on consistency. Leave sprints and other speed work to warmer months to avoid inhaling too much cold air and compromising your immune system.

Harsh weather conditions and cold can be taxing on your body, so listen to it and avoid overextending yourself. Don't go out for a run if the temperature drops below -15℃ as it may lead to frostbite or throat infections.

Winter is also a great time to work on your running form, which will help you run more efficiently in spring. Incorporate strength training exercises like lunges, squats, and core work to build the muscles that support your runs. Additionally, running drills like high knees, A-skip, and others will help improve your stride and can be a valuable addition to your warm-up routine.

It may sound counterintuitive, but you sweat and can get dehydrated while running even in winter. Cold air tends to be dry, which can lead to increased fluid loss through respiration so make a conscious effort to hydrate before, during, and after your run. Bring a water bottle or use a hydration vest if you’re going on a run longer than an hour.

Don't forget to fuel yourself properly, as well. Winter running burns more calories as your body tries to keep you warm; therefore, it's even more essential to eat a carb-rich pre-run snack. You should also incorporate a nutrient-dense meal with a balance of carbohydrates, proteins, and fats after your workout to restore energy reserves and promote proper recovery.

We all tend to struggle with motivation during winter, so embrace the cold season by making your runs something to look forward to. Try to explore new, scenic routes on your Sunday runs, or invite your friends to join you. Running with others not only makes the experience more fun and miles pass more quickly but also adds a level of accountability.

If forming a running group is not an option, try to make the most of your runs on your own. Create a motivational playlist or listen to your favorite podcast while running. You can also motivate yourself with small rewards, like a hot drink from your beloved café, or combine running with Christmas lights sightseeing.

By now, you should have a good idea of how to prepare for a run in winter and make it an enjoyable and rewarding experience. Use this season to work on your basic strength and endurance while placing health and safety as your top priorities. Encourage your friends to join you on this journey to keep the motivation alive.

Remember that winter does come with unique challenges like slippery roads, low visibility, and frigid temperatures that all increase the risk of accidents. Even if you've done your homework and are well-prepared, winter conditions can be unpredictable, and accidents can happen.

For that reason, don’t forget to get appropriate accident insurance before heading out the door. We offer a variety of insurance policy types to help you gain peace of mind, knowing that any unexpected injuries or mishaps will be covered. Plus, claims can be easily submitted through If self-service or the If Mobile Baltics app.