If winter weather makes you want to drop your running routine, cozy up under a blanket and glug gallons of hot chocolate, you’re not alone. But there is something magical and empowering about continuing to run through the cold.
Use these 10 winter running tips to boost your endurance, elevate your mood and build consistency through the winter season.
1. Start your warm-up inside
Take a few minutes to warm up inside before heading out into the cold. Your body will thank you. A 5–10-minute pre-run warm-up gets your muscles loose and your blood flowing, reducing the risk of injury once you step outside. Opt for a quick (and dynamic) indoor warm-up routine. Try this warm-up routine from Team Injinji Athlete and Coach Jeff Browning:
2. Hydrate, hydrate, hydrate
Staying on top of your water game during winter runs is just as important as in the summer...and maybe even more. While it can be tempting to refrain from drinking water in cold temperatures, when you skimp on fluids, your body’s circulation is compromised. That means your core temperature drops faster, and your muscles can’t perform at their best. (Think sluggish legs, chilly fingers and a run that feels way harder than it should.) Proper hydration and electrolytes help your body to regulate heat, circulate blood and power through your cold-weather miles like a champ.
How much water should you drink? Aim for around 0.5 liters per hour during vigorous exercise.
Keeping water liquid in sub-freezing temps can be tricky. Here are a few tips.
Cold weather hydration hacks:
- Tip #1: Go handheld. Using a hand-held water bottle (vs. a running vest) allows your hands’ natural warmth to heat your water and fight off the freeze. If it’s super cold, put handwarmers in your gloves to heat your hands and the water.
- Tip #2: A splash of spirits? This is an unhinged hack, but some clever (21+) ultrarunners add a very wee amount of vodka to their water to lower the freezing point. It’s not a boozy cocktail—just a little science to keep your hydration game strong. (Use responsibly, of course.)
- Tip #3: Start with hot water. Alternatively, you can also use heated water in your devices.
3. Time Your Run Correctly
If possible, time your run to match the warmest hours of the day (usually just after noon in the winter). When temperatures swing above and below freezing, freeze-thaw cycles can change the texture of the ice and snow—keep that in mind on your runs and plan accordingly.
If your schedule requires you to run while it is still dark out, make sure you wear a high visibility running vest and carry a headlamp so that cars and pedestrians can see you.
4. Protect Exposed Skin with Vaseline
This is one of our favorite tricks. Before heading out into winter conditions, put a thin layer of Vaseline on exposed skin. A thin layer of Vaseline acts as a shield against windburn and helps your skin retain its moisture. It’s important to note that Vaseline does not protect against frostbite or more extreme exposures, so make sure to cover exposed skin as much as possible with proper clothing including gloves, hats, Snow socks and more.
Pro Tip: Make sure to apply sunscreen first – the Winter sun can be strong, especially at high altitudes!
5. Take Shorter Steps in Snow and Ice (Or get traction)
Snow and ice are slippery. To prevent slippage, take smaller steps. Smaller steps keep your center of gravity closer to your core and help to mitigate the risk of a fall. If you are running on ice, consider purchasing traction such as YakTraxs or Kahtoola spikes, which can be pulled on over your shoes and offer additional grip on ice or slippery terrain.
6. Protect Your Electronics from Moisture & Cold
Before you head out into winter conditions, remember that snow = moisture. Anything you are wearing or carrying can get wet (especially if it’s actively snowing), so make a game plan if you are bringing your phone or other electronics. Waterproof cases are your best friend when the flurries are coming down. Looking for a cheaper option? A Ziplock bag can do the trick in a pinch!
It’s also worth noting that phones die faster in colder temperatures, so, if possible, keep your phone protected and inside a warm inner layer of clothing.
7. What to Wear for Winter Running
Here is a complete list of everything you should consider wearing on a winter run. Generally speaking, runners say to take the current temperature outside and add 10-20 degrees to that as a rule of thumb for how to dress. Please note: winter running does not look the same everywhere, so you may need to adjust your gear based on your unique climate conditions.
- Injinji Snow socks: Choose socks that are optimized for winter running performance, prevent blisters, manage moisture and maximize total foot utilization. Choose your perfect pair here.
- Layers: Layers are your best friend in the winter. What you wear will depend completely on the conditions you are running in. But in general, opt for a baselayer, a performance layer and a wind/waterproof layer on top and bottom. Add/remove layers as needed. Pro Tip: Be bold, start cold. Dress warm enough to be comfortable, but not warm enough to be sweating (sweating adds moisture into the equation, which will freeze and lower your baseline temperature).
- Buff/Baklava: Buffs and Balaclavas can go a long way to protect the neck and face from windburn and cold.
- Winter Hat: Choose a hat or beanie that keeps your noggin warm and dry or wear a cap or headband on warmer days.
- Gloves: Opt for running gloves or mittens that keep your fingers warm. Or pop a handwarmer in a pair of gloves for additional heat.
- Running Shoes with Gor-Tex: When running through snow, select running shoes that contain Gor-Tex materials to prevent moisture from getting in. Add Gaiters to the equation if you are running through deeper snow.
- Handheld hydration device or other hydration system: It’s important to stay hydrated.
- Sunscreen: Don’t skimp on sunscreen in the winter. The sun’s reflection from snow can be extremely STRONG.
- Running Sunglasses or Ski Goggles: Opt for running glasses with full coverage or try ski goggles when conditions are at their fiercest.
- High-Vis Vest, Reflectors and Headlamp: Use these to stay visible if running in the dark.
- Ice Traction Devices: Wear traction devices if you expect icy conditions such as those made by YakTrax or Kahtoola.
- Emergency Snacks and Gear: If you are running in a remote location (such as on a trail run), it’s easy to toss a lightweight mylar emergency blanket, snacks, and a small first aid kit into your vest. This will help you be prepared in case you are out longer than expected.
Recap
Whether you're training for a spring race or just trying to stay fit through the winter, Injinji's winter running tips will help you embrace the chill and keep you logging miles all season long. Plus, running is insanely good for your mental health and will help get you that endorphin release through the darker months (as reported by the team at John Hopkin’s Medicine).
For next steps, be sure to pick up a pair of Injinji’s Snow socks, available in two height options, Crew and Over the Calf and keep reading on our website for more winter running inspiration.
