Winter Runing Tips


Runners must wear appropriate clothing for running in cold conditions. Wear thick absorbent dry socks and make sure you have adequate space in your running shoes to accommodate these thicker socks. Some runners actually buy a ½ size larger running shoe for winter training to accommodate for thicker socks. Taking care of your feet is essential on order to prevent frostbite and circulatory problems with the feet.

A significant amount of body heat is lost from the head which affects the whole body’s circulation. Wear a warm hat when running in cold conditions to help keep your body heat from escaping. 

Wool gloves and thick running track suits are also recommended. Gortex outfits are a big help in the extream cold conditions.  These outfits are expensive but if you are training in the cold much at all they are well worth the money.  If it is not very cold then you may wear a layer of polypropylene shirt below a sweat shirt, that should be enough for the upper body.  Some runners prefer to wear polypropylene or Lycra shorts together with wool running pants. Underwear is also an important item and often overlooked, opt for insulated underwear with a special attention to the front panel being insulated to prevent a cold related injury.


The weatherman’s favorite word are, “the wind-chill factor”. Runners must be careful with running in a wind-chill as the extreme cold can be draining and even dangerous. Some runners prefer to run into the wind to start off with and then return with the wind at their backs. The return run is easier as you have perspired and your body is warmer.