How to Prepare for Running During Winter

During the winter season, running can prove a bit challenging. The idea of leaving your warm home to run in temperatures below thirty degrees usually is not desirable. However, the cold season is one of the best times to run as the weather is cold. Also, the paths are less, and running outfits are fancy too.

Before you head out for a run in the winter, you need to make preparations. These will minimize the risks of sustaining any injuries or muscle cramps. You also will avoid catching a cold. A few tips on how to prepare for running in winter are discussed down below. Following these tips will help you enjoy running in the cold months without missing out on your running regimen.

1. Warm up

You need to set aside enough time for a thorough warm-up before you head out in the cold. Spend at least fifteen minutes to increase your body temperature. It also helps to loosen up your joints and muscles.




Part of the warm-up should include stretching the lower and upper body to increase oxygen and blood flow in the muscles. This will prevent your muscles from getting tight once you step out of the house.

2. Gear up

Part of preparing to run in the cold is having the right winter running gear. Purchase some sweat resistant clothes that will keep you warm in the cold. These should include biking pants or shorts, tank tops and sports bras in the case of women. Your running jacket should be water and wind resistant with a lining to help you keep warm.

A pair of running tights is essential too. These piece of clothing are tight enough to keep you warm and also fashionable. If it is extremely cold and windy, wear some pant over the tights. Avoid wearing cotton materials as they do not evaporate sweat at a fast rate.

3. Keep your hands and head warm

Staying warm is critical when running during winter. As a result, you have to wear several layers of clothing to protect you from the cold and wind. Wear a thick beanie or a hat that covers your ears.


Keeping your head and ears warm reduces the chances of getting cold as most heat is known to escape from the head. In the case of your hands, invest in some good quality warm and lightweight gloves. This will prevent getting frigid fingers and drying out of the skin.

4. Wear shoes with traction

Chances are there will be snow on the running paths during this season. Therefore, you need to purchase some shoes that are warm with excellent traction. Such shoes will keep your feet dry especially when accompanied by a comfortable pair of socks. When running, remain focused on the path as some areas will be quite slippery.

5. Stay Hydrated

Before running, drink enough water or healthy liquids. It is not likely that you will sweat much when running in temperatures below twenty degrees. However, hydration is crucial.