Don’t Hibernate - Embrace the Cold!
By Dr. Trish Kana, PT, DPT
As the leaves start to turn, fall, and pile up - and the daylight hours grow shorter - our runs can go from pleasant and perfect to chilly, snowy, or windy (or all 3!) in what feels like a week. It’s tempting to ditch your planned outdoor route and opt for a treadmill run, and sometimes that’s absolutely the safer choice depending on conditions.
But if you’re determined to keep logging miles outside this winter without feeling like your toes or fingers are going to fall off, these four key habits will help you stay warm, safe, and strong through the colder days ahead.
Don’t forgo the warm-up
We know it’s easy to skip the warm-up before any run, especially if you’re pressed for time. But those extra 5-10 minutes before you head out on your run are essential on colder days. Cold muscles are more prone to injury - less blood flow to the muscles means less oxygen and flexibility - so your performance (and comfort!) take a hit if you rush into your run cold.
Many runners treat their first half mile to mile of their run as their “warm-up”, but your body needs a little TLC even before you head outside! Think of your warm-up as your body’s on-ramp; it prepares your muscles, joints, and nervous system for the work ahead.
Try this simple pre-run combo:
Dynamic movements: add plyometrics like pogo jumps, jumping jacks, squat jumps, or single leg hops to wake up your legs. This primes your body for the thousands of of mini single leg squats + hops it’s about to do out on the road, track, or trail.
Foam rolling: often used for post-run recovery, foam rolling before a run increases circulation and helps muscles feel more pliable. Focus on your calves, quads, hamstrings, and glutes.
Try to do your warm-up indoors if possible to get your core temperature up before facing the cold. You’ll feel loser and more energized when you step outside afterwards.
Master the art of layering
You’ve heard the saying- there’s no bad weather, only bad clothing.
The right layering strategy is what separates an enjoyable winter run from a miserable one.
Before you dress, check the “feels like” temperature on your weather app - and then add about 10 degrees to that number - that’s roughly how warm your body will feel once you settle into your run. Wind, humidity, and precipitation all make a difference, too. Running in 30deg with a strong wind (especially on the coast!) can feel more like 10deg with the wrong gear.
As a skier, dressing for winter running has always felt like getting ready for a ski day minus a few layers. Make sure you choose moisture-wicking fabrics for your base layer - ditch the cotton. Some base layers are both sweat-wicking and insulating, which is a nice combo especially on milder winter days when running in multiple layers feels too heavy or clunky.
Cold hands or feet? Swap your ankle socks for something that covers your skin, opt for merino wool for thinner but warm + moisture wicking and temperature management. Mittens work better than gloves for those runners out there with especially cold hands or those who deal with Raynaud’s symptoms.
Pro tip: you should feel a little cold at the start of the run. If you start warm, you’re probably overdressed and want to ditch a layer pretty quickly into your run!
Don’t wait for thirst as your cue to hydrate
Dehydration can really sneak up on runners in the winter. The combination of lower temps and cloudy days doesn’t necessarily clue you into grabbing a water bottle for a longer run.
Your body is still losing fluid and electrolytes through sweating and respiration, so don’t forget to hydrate before you feel thirsty.
Some easy winter hydration ideas:
Bring a small, insulated bottle with an electrolyte mix to sip on
Warm herbal teas or heated, chocolatey electrolyte drinks make hydration feel cozy when it’s cold.
Keep an eye on your urine color—it’s still one of the best indicators of hydration.
Hydration isn’t just a summer habit—it’s a year-round performance essential!
Have a goal!
Focusing on a goal can help your mindset with winter running. Even if you’re not specifically training for any upcoming race, think about your why. What is keeping you running, even through less than ideal weather conditions?
A clear goal keeps motivation strong when daylight and temperatures drop.
Set a winter-specific goal:
maintain mileage base
improve pace through dedicated weekly speed workouts
train for an early spring race
Instead of just surviving the winter running season, let’s reframe it. You’re getting ahead of the pack now by committing to staying fresh, strong, and ready through the cold months. Every chilly mile you run now builds resilience and discipline. And, as my dad says, “it builds character!”