How To Get Used To Running In The Cold

As a runner, there is no greater feeling than lacing up my running shoes and heading out for a morning jog. However, when the temperature drops and the cold weather sets in, it can be quite challenging to find the motivation to continue running outdoors. But fear not! With a little preparation and some personal touches, you can conquer the cold and make running in chilly weather a part of your regular routine.

Embrace the Layers

One of the most important aspects of running in the cold is dressing appropriately. Layering is key to staying warm and comfortable during your run. Start with a moisture-wicking base layer that will keep sweat away from your body. Then, add a light insulating layer to provide warmth. Finally, top it off with a windproof and water-resistant outer layer to protect you from the elements.

Don’t forget about your extremities! Wearing a hat or headband to cover your ears, gloves to protect your hands, and thick socks to keep your feet warm can make a huge difference in your comfort level while running in the cold.

Warm Up Properly

Before heading out into the cold, it’s crucial to warm up your muscles to prevent injury. Start with some dynamic stretches to loosen up your joints and muscles. Then, incorporate a short brisk walk or jog to get your heart rate up and increase blood flow to your muscles.

Choose the Right Footwear

Running in the cold often means dealing with icy and slippery conditions. Investing in a pair of winter running shoes with good traction can help prevent slips and falls. Look for shoes with lugs or a specialized outsole designed for running on snow or ice.

Hydrate and Fuel Properly

Even in the cold weather, it’s important to stay hydrated. Make sure to drink water before, during, and after your run. Cold weather can actually dehydrate you, so don’t neglect your hydration needs.

Additionally, fueling your body properly before a cold-weather run is essential. Consuming carbohydrates for energy and a small amount of protein for muscle repair can help ensure you have a successful run.

Set Realistic Goals

Running in the cold can be more challenging than running in ideal conditions. Keep this in mind and set realistic goals for your runs. Don’t be too hard on yourself if you can’t maintain your usual pace or distance. Instead, focus on the effort you put in and the mental strength you gain from pushing through the cold.

Find a Running Buddy

Running in the cold can be more enjoyable and motivating when you have a friend or a running group to join you. Knowing that you have someone waiting for you can give you that extra push to get out there and brave the cold. Plus, running with others can make the whole experience more fun and enjoyable.


Running in the cold may seem intimidating at first, but with the right mindset and preparation, it can become a rewarding and invigorating experience. Embrace the layers, warm up properly, choose the right footwear, hydrate and fuel properly, set realistic goals, and find a running buddy. These tips, along with personal touches that make the experience your own, will help you get used to running in the cold and keep you on track with your fitness goals all year round.