Winter running - how to prepare? How to get started and what to wear?

There’s snow and frost outside, and you (instead of relaxing in the warmth of your home) are planning to go for “a bit” of a run? But before you take your first step on a snowy or frozen route, you want to know what to pay attention to so that this activity is not only safe, but also fully comfortable? We think we have the answer!

How do you prepare for this kind of activity in freezing weather? What should you wear for running in winter? Check out our short guide, where you’ll find answers to these and many more key questions.

How to run in winter?

To make sure your activity is not only comfortable, but also goes as planned and doesn’t end in an unpleasant injury, take care of 3 key areas:

#1 Remember to warm up

Before you start covering your first metres, do what you do before every workout, regardless of the season. Make sure your body is prepared for exercising in freezing conditions. For this, you can do quick strides, jumping jacks, hops, arm circles and bends.

#2 Choose the right route

If you run during a period when there is snow, try to choose places where it is packed down and firm enough. Moving through heavily snow-covered terrain will require much more effort from you.

The same applies to slippery surfaces. When running on them, keep in mind that you move in a way that is not entirely natural, which puts more strain on your knees and, in extreme cases, can even increase the risk of injury.

Tip: this choice also applies to the pace and distance you plan to cover. In low temperatures, your body uses much more energy. If you don’t want to overstrain it or catch a cold, consider doing shorter runs or take food with you on your route to help replenish the deficit of burned calories.

Intense effort, meaning effort that requires a high heart rate and heavy breathing, can significantly cool your airways. That’s why many runners believe that in winter, less intense training works much better, allowing you to build an aerobic base and running endurance. It’s better to leave sprints and interval runs for warmer periods.

#3 Put together the right outfit

For this task, take into account not only the temperature, but also other weather factors such as falling and settled snow, as well as wind. One thing is certain: if we’re talking about a typical winter, where temperatures drop well below 0 degrees Celsius, your training outfit should include warm underwear, a long-sleeve top, leggings, a jacket, a hat and properly matched footwear. You’ll read more about choosing them in a moment.

But first...

What conditions will you face during winter running?

Typical challenges associated with this part of the running season include:

Frost everywhere

Whatever we say about this time of year, one thing is certain: running during this period means dealing with low or very low temperatures. If you’re not a fan of them, consider an alternative such as treadmill running.

Snow, ice, water and mud

Winter, especially in Poland, can be very unpredictable. Just because a few centimetres of white snow fell one day doesn’t mean that the next day the temperature won’t rise to a few degrees above zero and that pleasant snow won’t simply turn into water and mud.

Darkness

In winter, the days are much shorter and if you plan to run in the late afternoon, dusk may catch you very quickly.

If you don’t want to run after dark, plan your workouts a little earlier. If that isn’t a major issue for you, remember to bring a torch and reflective elements with you for your safety.

What temperature is good for running in winter?

Choosing the right temperature is entirely individual. While for some people minus 10, 15 or even 20 degrees Celsius is no challenge at all, for others a temperature around zero may be a barrier they simply can’t overcome.

How can you check which temperatures suit your running best? Use the preparation tips above and then simply test it for yourself.

What should you wear for running in winter? The ABC of sportswear.

Let’s start with a twist by answering the question: What is it better NOT to run in?

Because of the moisture that is everywhere in winter, it’s not the best time to wear warm but thick cotton clothes. On the one hand, they can restrict movement, and on the other, they create ideal conditions for retaining water, which lowers your body temperature. During this period, it’s also better to skip shoes with flat soles, as they may be very prone to slipping.

Of course, there are plenty of “hardcore” runners who run in shorts in winter or even do it shirtless. However, in this article we’ll focus on putting together an outfit that gives you maximum comfort, without exposing your body to extreme conditions.

How to dress for winter running? Divide your outfit into layers.

Just like when putting together an outfit for autumn running, which we covered in a separate article, layers also work perfectly for winter activity.

Layer number 1 is: a long-sleeve top, long leggings, a hat or headband, thick socks and, importantly, suitable warm underwear, with thermal active underwear working particularly well. This set will work on its own in slightly milder conditions, from plus 5 to minus 5 degrees Celsius.
Layer number 2 is: a sweatshirt, trousers and a scarf, or alternatively a neck warmer / buff, which will work in temperatures below minus 5 degrees Celsius.
Layer number 3 is: a jacket, which will be the ideal solution when it gets really cold. It’s worth choosing one with a hood that you can use for extra protection from the cold.

Remember that the layers above are only our suggestions. If you’re someone who feels the cold a lot, or on the contrary, running in low temperatures isn’t much of a challenge for you, you can adapt them however you like.

What running shoes should you wear in winter?

Choosing the right footwear should depend on the weather conditions, temperature, surface and the distances you plan to cover. That’s why in this area you should consider the sole height (cushioning), the type of tread, with a more aggressive one working better on snow and ice, as well as protection from cold and moisture. We’ll write more about choosing the right shoes in a separate article.

Need an outfit that can handle the sporting challenges of snow and low temperatures?

Visit our online SMMASH store, where you’ll find well-fitted, durable and stylish sportswear that works perfectly in winter, both in lighter conditions and during intense frosts. Happy shopping!