Running & Fitness

Embracing the Cold: Why Winter Running Can Be a Gift

by Matt Orlando
Matt Orlando
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Winter running often gets a bad rap: dark mornings, freezing wind, sidewalks that resemble skating rinks. But if you lean into it, there’s something pretty magical about pounding out miles when the air bites—but the legs stay warm.

1. The Mindset Shift

I won’t sugarcoat it: stepping outside into sub‑freezing temperatures takes a bit of mental trickery. But once you reframe it, as an adventure, rather than a chore, the cold becomes part of the fun. Pro tip: plan for shorter runs early in the season. You win small confidence battles that carry you into deeper winter runs.

One thing I tell myself: “If I’m dressed right, the cold won’t stop me, only a slip or misstep will.” That brings us to…

2. Layering, Not Overdressing

Too often runners try to “dress for how it feels” and end up sweltering or freezing mid‑run. In truth, you want to dress for slightly colder than what the thermometer says, because your body will generate heat.

Start with a moisture‑wicking base (synthetic or merino wool), then add a mid layer for insulation. That’s where a light fleece can shine: breathable, warm, and more adaptable mid‑run than bulky sweaters. Top it with a wind shell or light barrier if needed.

For your legs, layering tights or wind‑resistant panels over a base works well. Don’t forget a hat or headband, gloves (maybe even liners), and a buff or neck gaiter if the wind is nasty.

3. Footwear & Traction Matter

I’ve learned the hard way: even the best outfit won’t save you from a faceplant. For slippery stretches, microspikes or grip attachments make all the difference. If you have a pair, stash them in a pocket for transition zones.

Also, consider slipping into trail shoes or models with aggressive tread on days when snow and ice dominate. Compatibility with whatever traction gear you use is key.

4. Be Visible, Be Safe

With fewer daylight hours, headlamps, reflective gear, or blinkers are nonnegotiable (especially for runs at dawn or dusk). I run on familiar routes whenever possible, and I also run with my phone, ID, and emergency info, just in case.

Warm up indoors first. A few dynamic stretches or a quick 5‑minute jog in the basement can prevent a brutal first mile when your limbs haven’t shaken off the cold.

5. Listen to Your Body (But Push a Little)

In winter, your body’s signals get muted. You might not feel how clammy or cold you are until after finishing. So start conservatively. Gauge how your core and extremities feel. If fingers or toes go numb, pull back. But don’t be overly timid either…each run teaches you more about your personal threshold.

It’s okay to bail early or cut the distance when conditions worsen. But on good winter days, rewarding yourself with a hot drink or warm shower feels earned in a way summer runs don’t.

Closing Thought

Winter might not be glamorous, but it’s where a runner’s discipline gets real. The cold forces you to refine your approach to pace, gear, and mindset. It’s the season that separates the ones who talk about running year‑round from those who actually run year‑round.

So grab that light fleece layer, charge your headlamp, and head out. The roads may be colder, but your resolve doesn’t have to be.