10 Winter Running Tips:
How to Stay Warm and Safe

In my experience, winter runs can be a lot of fun. Fresh air and snowy landscapes - when others are still sleeping, you are watching the gorgeous winter sunrise. Marathon training in winter: a real challenge!

10 Tips for Running in Winter

The right winter gear and clothing are key. Follow these 10 tips and make your winter runs a great experience.

Dress in layers
Start with a highly-breathable inside layer to allow sweat to escape. Add a looser, middle layer for extra insulation between your inner and outer layer. Finish with an outer layer that is resistant to water and wind.

Cover up extremities
Hands and ears both need special protection in wintertime. You may want to provide your toes with an extra layer as well.

Extra underwear for men
With extreme temperatures and winds you should use an extra layer or thermal underwear.

Make yourself visible
Wear a reflective jacket or flashing lights. Brightly-colored clothing is the best!

Avoid the dark
If possible, run during daytime. In case of darkness, avoid country roads with no light.

Warm-ups in winter
On very cold winter days you may prefer to warm-up indoors. Walk or jog in place. When you feel ready, go outside and start running slowly for 10 minutes, then continue with your planned training program.

Wear sunglasses
Snow glare and heavy winds will mean you should wear protective sunglasses.

Drink, drink, drink
You need adequate fluids before, during and after your runs in winter to avoid dehydration.

Head first into the wind
Start your run by going into the wind, preventing your body from cooling down on your way back.

Treadmill running
When the weather gets extremely cold and icy, consider running on a treadmill. You don't want to fall on an icy road. Prevent injuries and stay fit!

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