Winter can be a challenging time for runners, but with the right preparation, you can continue to run strong through the cold. Here are 10 tips to help you stay motivated, comfortable, and injury-free during your winter runs.

1. Dress in Layers

When it’s cold outside, it’s essential to dress in layers. Your base layer should wick away sweat and keep you dry, while your mid-layer provides insulation. Your outer layer should be windproof and/or waterproof, depending on the forecast.

Don’t forget to cover your head, hands, and feet, as they’re the first to lose heat.

2. Warm-Up Properly

Cold temperatures can stiffen your muscles and lower your range of motion, making it essential to warm up properly before starting your run.

Take 5 to 10 minutes to walk or jog briskly, do some dynamic stretching, and complete some drills to get your heart rate up and your blood flowing to your muscles.

3. Adjust Your Stride

Cold temperatures can also affect your stride, as your muscles and joints may feel stiffer than usual. Adjust your stride accordingly, taking shorter steps at a slower pace until you’re feeling warmed up.

Once you have, you can gradually increase your pace and stride length.

4. Hydrate and Fuel

Staying hydrated and fuelled during runs is essential, regardless of the season. Just because it’s cold outside doesn’t mean you don’t sweat or need energy and electrolytes.

Drink water or a sports drink before, during, and after your run, and consider bringing warm fluids in an insulated bottle. Eat a balanced meal or snack before your run and bring along some energy gels or chews if your run will be longer than 60 minutes.

5. Find Traction

Winter running means dealing with a variety of roads, sidewalks, and trails, all of which can be slippery and icy. Invest in some winter-running shoes or add slip-on traction devices to your regular shoes to ensure a more stable footing.

6. Be Visible

With the sun setting earlier in the winter, it’s often dark when we run. Be sure to wear reflective and/or brightly coloured clothing, and use lights as needed, so motorists can see you on the roads.

7. Protect Your Skin and Eyes

The cold and wind can also take a toll on your skin and eyes, especially if you’re out for longer runs.

Apply a moisturizing cream or balm to your face, lips, and other exposed skin before heading out, and wear sunglasses or other eye protection to shield your eyes from the sun and wind.

8. Listen to Your Body

Even with all the preparation, some days may just be too cold, snowy, or icy to safely run outside. Listen to your body and use good judgement.

If conditions are hazardous, consider swapping your outdoor run with a gym workout, home workout, or rest day to avoid risking injury.

9. Recover Properly

After your run, take time to properly stretch and cool down, and don’t forget to refuel with a nutritious meal. Consider taking a hot shower or bath to warm up and ease any soreness and stiffness.

10. Stay Motivated

Finally, staying motivated during the winter can be challenging. Remember why you started running and set new goals to keep yourself accountable and focused.

Join a running group or sign up for a virtual race to keep yourself engaged and motivated to run throughout the winter.