Best Winter Running Tips

We don't want anything to get in the way of your running plans, especially the weather. The temperature dropping doesn't mean we have to stop running outside! Coach Morgan is going to give you her best suggestions on how to best prepare yourself to run in the cold. She’ll go over which outfits and run gear you’ll need based on exact temperature ranges.
Finally, you will learn how to properly warm-up before and cool down after your cold-weather run.

Start Training with The Run Experience:

Download our Training App for workouts, programs, & awesome coaching:

The 2 Week Quick Start Program is the perfect place to build speed, boost strength, and decrease injury (hint: it's free & also in the app!)

[FNobody]

In Russia, during wintertime, I use my grandfather's old soviet space suit when it's -30C. And I adding bearskin underpants when it's below -40C.

[lofotenbajas]

Running in winter is an art, but not imposible. I live above the arctic circle and still do minor mistakes sometimes.

[mcdoctorglock]

Thank you for the warm-up guide. I am one of those hunched over runners, and have been trying to undo 20+ years of bad form (yes, hunched over even in the summer).

[TravelRunner]

You should wear sunglasses in the winter even on non-sunny days. It will help protect your eyes from the dry, frigid wind. 😎

[triggerhappymacrogir]

Totally said, "You're in San Francisco, what the heck do you know?" to myself right before you said y'all are East coasters. 🤣 Great vid, very helpful. Love snow runs!

[alancampbell]

My recommendations:
Running on ice: Salomon Spikecross
-10°C: Windstopper Tight + light softshell jacket
Darkness: Decathlon Runlight with lamp on the breast and battery with light on the back

[slkendall]

Real talk, I run down to -30’sC in Winnipeg and my biggest problem areas are cold bum post running (trying an insulated skirt this year), cuts on my eyelids from cold sub -30c (have tried ski goggles but they steam and ice up), and not feeling like you are getting water boarded by your buff (breathing holes are optimal). Also important to bring dry gloves for your cold walk back to your vehicle after you cool off too much hanging out with run friends post-run. Often I can’t rewarm myself (especially bum!) later in the night once I get home and need a heated blanket or warm shower. Typically to run at -20 to -30 I wear: merino longjohns, top and bottom, a pair of wind proof cross country ski pants, a second thermal layer and windproof later up top, wool socks, icebug shoes with carbide spikes, a merino buff or preferably icebreaker balaclava with hole for your nose, a wool toque over ear bags because my ears hurt if they get cold/windy, smart wool neck gaiter, and thinner gloves than you would imagine, my hands get too warm once I start running.

[barbarairena]

team shorts at 4+ C is unimaginable for me...
ps: very informative vid ! good job!!

[hecatommyriagon]

Being a Norwegian, I was doing my runs last week in -20C, so yeah -6 would be really pleasant for a change. :D

[arinmccarthy]

I'm a guy, and team tights. It throws some people completely off seeing a dude in tights. Never understood why it's cool for women, but not for the fellas?

[The_VANtastic_Pack]

I always like running with a hydration vest pack. That way as i get warmer i can peel off the layers and stash them in my pack on my back. Then when I'm done i can put layers back on as i cool down.

[annahitarad]

You got me motivated to go run outside in the cold weather

[ghostie]

Showing how you dress was very helpful. I got into running during quarantine, but I’m in Albany NY and I’m worried about the winter running.
The running clothes looked expensive too 😭 I’ll try my best.

[lakecrystal]

Living in Minnesota I was looking for tips for sub-zero. Last cold race was -7 f. and I didn't wear a face mask and coughed the rest of the day from sucking in too much cold air. I like your warm up tips because it is VERY important. Thanks.

[janaw]

watched for ideas on how not to break my ass on ice...I assume the answer is treadmill

[heypauly]

My best tip and trick for running in the cold weather: MOVE TO CALIFORNIA.

[its_Matt_B_]

I feel your pain my cold-weather peeps! It was a chilly 59f/15c this morning here in south Florida. I actually thought about wearing a shirt! I didn’t, but I definitely felt a little chilly in the first two minutes of my run!

[krissy]

Ran a half marathon in Edmonton in January a few times. -30c

[bryguy]

Dang.. you are built like a gazelle! You are in excellent shape, good for you 🙂

I just moved back to Minnesota after living in San Francisco for 6 years. So now I'm preparing to run in the BRUTALLY cold winters here.. Wish me luck!

[steveskutnik]

Winter runner in Winnipeg Manitoba Canada. Layers is the key and even more than the temp, what's the wind like.