Running in cold weather has its challenges, but that doesn’t mean you can’t do so safely and successfully.

Plus, there are many benefits to doing so.

To make winter running just as enjoyable as any other season (and avoid the treadmill), you just need the right preparation, gear, and skills. The following are seven ways to stay safe when running in cold weather.

Check the weather forecast in advance

While 45 degrees and overcast is most runners’ dream weather, that won’t always be the case during the winter season, depending on where you are geographically.

It’s best to understand your threshold for cold weather and check weather forecasts in advance before running. 

If sub-zero temperatures with major windchill or blizzard conditions are where you draw the line, that’s okay! Every runner is different. You can still plan out your cold weather runs around key events in your local weather forecast.

Of course, that being said, snow and winter conditions alone shouldn’t stop you from getting outside. It’s just about preparation and building up to more intense conditions. Ease into winter running by starting on milder days and slowly increasing your time while you finetune your clothing layers.

Know your route

If you plan to trail run during the winter, it’s imperative to know your route in advance and even have a map (or mapping app) available so that you can make it back safely.

In addition, let others know where you are going and when you expect to be back. Plus, an emergency beacon (such as ones from Garmin or other companies) is a great idea in addition to your phone.

Keep in mind that the days are shorter during the winter, with less sunlight, so the timing of your run matters, and sticking to a regular route will help prevent you from getting lost. Terrain can appear very different with snow on the ground.

Use ice-traction devices when needed

Ice and snow on the road or trail are likely inevitable, so running shoes with a good grip on ice, mud, or wet surfaces will help prevent slips and falls.

That being said, surfaces could get fairly icy to the point where a daily melt and refreeze cycle can get the best of you, especially during early pre-dawn and morning runs. In these instances, wearing ice-traction devices around your running shoes will keep you safer and on your feet.

Warm up indoors before your cold run

Warming up your body before running is important year-round, but it should be a non-negotiable during the winter months.

Take a few minutes inside to get your heart rate up and increase your body heat before heading outside. Warming up properly will prepare your muscles for the miles ahead of you. It also will make it a little easier to head out the door.

Keep in mind that you only want to get your heart rate up when warming up. You don’t want to do so much that you start sweating before heading into the cold. Sweating beforehand can cause you to get chilled quickly through evaporative cooling.

Warm-ups can include any combination of jumping jacks, squats, push-ups or even a few yoga movements.

Stay hydrated

Hydrating for winter runs can often be trickier than doing so for warmer runs because guzzling cold water can feel a lot less appetizing in colder weather.

But the need to hydrate remains. Your body loses more moisture through your breath during the winter due to increased evaporation in cold, dry air. Your sweat also will evaporate quicker, so you might not realize how much water you’re actually losing while running.

You can easily carry water with running vests on longer runs, or you can carry a water bottle with a running belt. Depending on how cold it is outside, be aware of the possible freezing of whatever hydration tool you end up using.

Pre-hydrating also helps! A warm glass of herbal tea can hydrate you before you head out on your run. (But it’s important to hydrate throughout the day every day, regardless of when you’re running.)

Gear up in more ways than one

When you think of running in the cold, it’s typical to think that warmer clothing is needed. But there’s so much more to gearing up properly for cold temperatures and winter weather conditions.

First, you’ll want to dial in your clothing layering system so that you can be as comfortable as possible. Expect to sweat, so moisture-wicking fabric is important (not cotton), but if there’s a winter wind to contend with, you’ll likely want an outside layer to block that wind from overly chilling you.

The key is that you want to manage sweat while staying warm overall. But your clothing is not the only gear to think about. You’ll want to consider your extremities as well. Keeping your head, ears, hands, and feet warm is imperative. Invest in decent gloves, ear muffs, neck gaiters, and/or warm socks (which might be better as longer thermal socks rather than low-ankle socks).

In addition, think about whether your running shoes are waterproof. This is a factor when running in the snow or on wet surfaces because the water can soak through your shoes and make your feet cold and wet.

The last bit of winter running gear to consider is lighting and reflective gear for dark and low-light conditions. Because the days are shorter and the weather can be more mixed, it’s important to run with a headlamp or chestlamp when it’s dark outside, as well as safety lights and reflective gear, especially when running on the road so that others can see you.

Of course, all of this could take some trial and error. If something doesn’t work well, try something different. Test new gear on shorter distances in mild conditions and build up from there.

Embrace the motivation for winter running

One of the biggest challenges of winter running is finding the motivation to even get dressed to head out in cold conditions.

But rather than seeing snow, cold, and wind as obstacles, consider them opportunities to run at a more mellow pace and enjoy everything that is happening outside around you.

Plus, keep in mind that running through the winter means that you wont have to go through a “re-entry phase” of getting back into running when the weather warms up. You’re already ready.

A running buddy can help keep you accountable during the winter months. Running with a friend or multiple friends also keeps you safe and grows camaraderie. 

In conclusion

The key to running during the winter months is planning and preparation. There is a magic to getting outside in nature, regardless of whether you’re on the road or on a trail. Just don’t forget to shed all cold, wet layers as soon as you are able to do so, and take a hot shower of bath if you can to warm up.

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.