10 Winter Running Tips
 

Don’t let cold weather freeze your progress! With the right approach, winter running can actually boost your performance. 
 

1. Layers

Dress in layers so you can regulate your temperature as you warm up – This is exactly how I did my 27km long run this morning (with a 4 degree start !). 

As I did my run with a backpack I was not only able to carry my hydration and nutrition for the run but fit some of the layers into the running backpack while getting warmer (warmer own temperature + warmer weather later in the morning)

• Base layer: Moisture-wicking (avoid cotton)

• Middle layer: Insulation (like fleece or lightweight long sleeve running top)

• Outer layer: Wind/water-resistant shell

2. Don’t Forget Extremities

Wear gloves, thicker socks, a thermal hat or earmuffs. Cold fingers and toes end runs early!

3. Warm Up Inside First

Do dynamic stretches or a short warm-up indoors to get blood flowing. You’ll feel less of a shock when running outside.

4. Watch the Ground

Snow and ice increase injury risk. Shorten your stride and focus on form.

5. Be Visible

With shorter days, wear reflective gear and a headlamp or blinking lights—even during daylight.

6. Adjust Your Goals and pace

Cold air affects pace. Focus on effort over speed, especially during tough weather. Winter is ideal for building a strong aerobic base.

7. Change Fast Post-Run

Get out of wet clothes immediately to avoid chills. Have a warm drink and dry gear ready to not get sick.

8. Breathing

To effectively manage breathing during winter runs, prioritize nasal breathing, especially during easier paces, and consider using a scarf or gaiter to warm and humidify the air to protect your chest and your lungs.

9. Hydration

Stay Hydrated: Even in cold weather, you can still get dehydrated. Carry water and consider adding electrolytes.

10. Stretching 

Stretch straight away after the run when the muscles are warmer. Cold weather can make muscles tighter, increasing the risk of strains and injuries. Gentle stretching after your run can help release tension, improve flexibility, and reduce post-workout soreness. Otherwise if you get too cold, go home and stretch after your shower after a few dynamic movements to warm up the muscles.

Need accountability or a custom winter plan? 

Contact me and I´ll help you with your running goal preparation. Wherever you are, I can personalise your running programs to follow or you can also join some of my Sunday Running Sessions if you are in Sydney.

Stay warm & keep moving!

Raquel Holgado

Running Coach

Swimming Coach

Fitness Coach