As the days get shorter and the warmth becomes increasingly rare, it can feel more challenging to continue your outdoor running training while adapting to these changes. Of course, the good old treadmill is always an option to maintain your training without hassle, but the kilometers logged on a treadmill are usually far less enjoyable than those run outdoors.

To avoid losing motivation during this darker season, I recommend continuing to run outside so you can fully enjoy winter sports. Here are some tips to help you have a successful winter running season—without frostbite or accidents!

 

Dealing with the lack of daylight

As daylight hours become more limited, there’s a good chance you’ll be running in the dark, whether it’s in the morning before work or after 4 p.m. For your safety, it’s important to make yourself visible to drivers and other road users.

Essentials:

• A headlamp: Very useful for seeing the path ahead and avoiding obstacles.
• Bright or colorful clothing: Helps you remain visible from a distance.
• Reflective bands or strips: These can be attached to your clothing, along with a small flashing light worn on your back.

 

Protecting yourself from the cold

To enjoy winter running, you need to dress properly to avoid frostbite while also preventing excessive sweating.

Essentials:

• Ear headband: Since ears are made of cartilage and have limited blood circulation, they are particularly vulnerable to frostbite and cold burns.
• Gloves or mittens: Even though your body warms up quickly while running, your fingers remain at risk because of their smaller blood vessels.
• Neck gaiter: To protect your airways and lungs from the cold, it’s recommended to cover your nose and mouth when temperatures drop below -10°C. Extreme cold can be very irritating and may trigger coughing.
• Merino wool socks: These help keep your feet warm while allowing heat and moisture to escape, keeping your feet dry. The thickness of the socks will depend on the temperature and your sensitivity to the cold.
• Waterproof shoes: Winter brings not only cold but also snow and slush on sidewalks. To keep your feet dry, consider running shoes with a GORE-TEX membrane, which is also windproof and helps retain warmth better than standard shoes.

 

The layering system

There isn’t a perfect winter running jacket or pants. The best way to stay warm while avoiding excessive sweating is to dress in layers that you can remove during your run.

You should aim to wear at least:

• A base layer: A long-sleeve dry-fit shirt or lightweight merino wool base layer.
• A windproof jacket: Insulated or not depending on the temperature. Ideally, it should include ventilation openings to release moisture.
• Leggings or thermal tights with looser athletic pants: In colder conditions, wearing pants over tights creates a small layer of insulating air without restricting movement.

Bonus: Don’t forget to bring tissues—you’ll need them!

 

Managing ice and snow on the ground

Ice patches are the worst enemy of winter runners. To reduce the risk of falls, wear shoes with studs or aggressive traction (trail running shoes or winter-specific running shoes usually have them).

You can also use removable traction devices that attach to the bottom of your shoes to improve grip on icy surfaces.

However, I strongly discourage running on streets or sidewalks during freezing rain or severe ice conditions, as this can be dangerous. Drivers may have difficulty braking, and traction devices may not provide enough grip.

Instead, consider running on snow-covered trails or switching to the treadmill on those days.

Finally, changing equipment and running surfaces can increase the risk of injury. It’s important to gradually adapt to new shoes or treadmill running by reducing the duration or distance of your runs at first.

For personalized advice or persistent pain, consulting a physiotherapist can help identify the cause and keep you running safely.

You’re now ready to enjoy winter running to the fullest!