Frau läuft im Winter durch den Wald

Running in winter: Tips for safe and effective training in the cold

Winter running is a challenging yet rewarding activity that requires special preparation to ensure you get the most out of your workout without compromising your health. Here are all the important things you should know about running in winter:

Clothing and equipment

Choosing the right clothing is crucial. Wear layers of performance clothing that wick away moisture while keeping you warm. Start with moisture-wicking underwear, wearing an insulating mid-layer and an outer wind- and water-repellent layer. Gloves, a hat, and warm, moisture-wicking socks are essential to keep your extremities warm. Reflective elements on clothing improve visibility in low light conditions.


Invest in running shoes with good tread and adequate cushioning that provide good traction on snowy or icy surfaces. They should also be waterproof to keep your feet warm and dry.

Warm up before the run

Before you start running, warm up indoors to prepare your muscles for the cold. A short warm-up routine of dynamic stretches or a few minutes of light walking or jogging near your home will help warm up your muscles and minimize the risk of injury.

Running technique and ground conditions

Adapt your running technique to the winter conditions. Shorten your strides to improve stability and be careful on slippery or uneven surfaces. Preferably run on cleared paths or running routes to minimize the risk of falls.


Even when it's cold, it's important to drink enough water. The dry winter air can lead to increased breathing rates and increased fluid loss. Drink enough water before and after running to stay hydrated.

Skin and lip care

Cold and wind can dry out the skin. Use moisturizer and lip balm to protect your skin from cold damage. Also apply sunscreen if necessary, as UV rays can be just as strong in winter as in summer.


Let someone know your running route and the expected duration of your run. Carry emergency equipment such as a cell phone or whistle if necessary. Watch out for falling branches or chunks of ice that could slide off building roofs.

After the run

After the run, it is important to cool down sufficiently and put on dry clothing to avoid cooling down. A stretching or yoga routine can help relax muscles and improve flexibility.


Winter running requires extra preparation and mindfulness, but with the right equipment and planning, it can be a refreshing and effective training experience. Remember that your body will adapt to the cold and enjoy the beautiful winter landscape during your runs. Stay mindful and safe to get the most out of your winter training.

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