How to prepare for running in the winter

While chilly winter mornings may be the perfect excuse for some to stay on the couch, those who want to get some cardio in no matter the weather can still get a sweat up with a few simple changes to their routine. With the right preparation and a little bit of an extra warmup, running in the winter can be safe and even enjoyable.

Here’s how to get your body and mind ready for some frosty training sessions.

When it comes to running in the cold, layering is key. Start by throwing on a lightweight running top to draw the sweat away from your skin. If it’s REALLY cold, add a middle layer like fleece, then top it off with a light windproof jacket to keep the wind at bay. If you start to heat up early in your runs, simply take off the middle layer and stick with just the running top and lightweight jacket.

Your hands, head, and feet find it hard to retain heat, so if you are prone to chill in your extremities, grab gloves and a beanie to trap the heat in.

Winter running often means slippery footpaths, puddles and some rain. A good pair of lightweight road running shoes with grip and traction will keep you upright even when the paths get wet. If it’s really treacherous out there, consider wearing a pair of trail running shoes like the Saucony Peregrine for a supreme cushioning system, and protection from dirt and debris and 5mm lugs that will help you keep your feet on the most slippery of surfaces. Water-resistant shoes or shoe covers can also help keep your feet dry, just ensure there’s still some breathability to prevent your feet from overheating.

Your warmups should always be a priority, but in winter they gain even more importance. Heading out for your daily run with cold muscles will make you prone to strains and tears, while leaving you sorer in general at the end of your session. Do a dynamic warm-up, (indoors if possible) for about 5 - 10 minutes before taking your first strides outside. Jumping jacks, running on the spot, lunges and light stretching will help raise your body temperature and prepare your body (and mind) for the cold. Start your runs at a slower pace for the first few minutes, allowing your body to slowly get used to the cold.

Winter means shorter days and low-light conditions, so giving a thought to your visibility on the roads becomes a safety priority. Wear bright, reflective clothing and gear. If you’re in an area with especially dim light conditions or fog, wear LED armbands, headlamps, and flashing shoe lights to make sure you are seen, especially in the early morning and evening.

Running in winter is tough, with slippery roads, extra layers, and cold air – all these factors can slow you down. Don’t stress about pace or distance and instead just focus on how you feel, with the knowledge that you’re doing what most others are avoiding.

Remember, just getting out into the winter cold for a running session should be a box ticked, so be proud to be one of the brave few!

Check out our full range of men’s and women’s running shoes and browse our accessories for all you need for your winter running.