Team RunRun Coaches Sarah Forman, Rob Gomez, Kate Marden, Sam Renikoff joined Kyle Fulmer for a Talk With the Experts discussion all about off season training and winter running tips. I highly recommend you check out the full replay here. This article zooms in on the second half of the conversation: winter running.
Running in winter can be an adventure—invigorating, challenging, and yes, sometimes a bit daunting. With the right gear, mindset, and strategies, you can embrace the cold and keep your training on track. Here are some practical tips from our four coaches to make your winter runs more comfortable, and advise you on when it’s safer to skip the run or take your workout indoors.
Gear Up for the Cold
The key to winter running is dressing smart. It’s all about layers! Start with a base layer, add a mid-layer like a three-quarter zip, and top it off with a breathable, hooded jacket. TRR Coach Rob Gomez swears by his “Patagonia Houdini for a quick, reliable, packable outer layer”. For your legs, invest in thermal tights—TRR Coach Sarah Forman highly recommends Sugoi Subzero and Janji Fleece tights. Don’t forget mittens and a warm hat or ear warmer. Sarah recommends Smartwool’s windproof convertible mittens and hats—they make a huge difference.
Again from Coach Sarah, if it’s snowing or bitterly cold, her advice is to consider adding a balaclava or neck warmer to protect your face. Remember, all your layers should be breathable to prevent sweat from making you colder. TRR Coach Kate Marden’s top tip for this is dressing for temperatures about 10°F warmer than the actual temperature, but she adds that it might take some experimenting to find what works best for you.
For those who struggle with cold fingers or toes (hello, Raynaud’s Syndrome sufferers), hand and toe warmers are a lifesaver. Keeping your extremities warm can be the difference between loving your winter run and cutting it short.
Lastly, if you’re running on snow or ice, traction devices like Yaktrax are game-changers. They strap onto your shoes and give you the grip you need to run confidently.
Coach Rob Gomez highlighted the “dressmyrun” website designed to answer exactly this question: how to dress for your run!
Running on Snowy or Icy Paths
Safety should always come first in winter conditions. If you’re running on snowy or icy paths, here’s how to make it safer and more enjoyable:
- Safety First: No run is worth the health risk that running in extreme conditions may pose. It’s far better off taking a few unplanned rest days than weeks or months off running after a bad fall on the ice or respiratory infection.
- Coach Kate Marden: “I personally won’t run on icy paths – just not worth the risk. In those cases, I strongly recommend either hitting up the treadmill or opting for another indoor workout.”
- Traction Matters: Trail shoes or traction aids like Yaktrax and other microspikes can help prevent slips and falls.
- Take It Slow: Forget about pace goals on slippery days. Slow down and focus on effort instead of speed. Running by feel ensures you’re staying safe while still getting a good workout.
- Run When It’s Light: Whenever possible, run during daylight hours so you can see icy patches or uneven surfaces. If you have to run in the dark, invest in a good headlamp—it’ll light your way and make you visible to drivers.
- Be Prepared: If you’re running on unfamiliar routes, check out Strava or a running app beforehand. Familiarity with the path makes a big difference.
- A tip from TRR Coach Sam Renikoff: “If you run with your phone, put your phone in a pocket and not in your hands. That way if you fall, you are still able to properly brace yourself.”
How Cold Is Too Cold?
All our coaches are in agreement here, as well as on most of these winter running tips and tricks: it depends on you. Some runners love the chill and can layer up to handle sub-zero temps, while others draw the line at 10°F. Here are a few guidelines:
- If cold air hurts your throat or lungs, or your fingers and toes go numb despite good gear, it might be too cold.
- Ice is often the dealbreaker for many runners. Black ice or poor visibility makes running outdoors risky.
- Wind chill can turn a manageable temperature into a painful experience. If it’s sub-zero with wind, consider an indoor workout instead.
- Here’s what Coach Sam Renikoff had to say about this: “When it’s that cold, it can be hard to breathe deeply and can hurt your throat, which is not only dangerous, but it inhibits the quality of the workout.”
One point from Coach Rob Gomez brings me back to my British “toughen up” upbringing: “Any cold weather is too cold if you don’t have the right gear. Gear up first and then determine what weather your gear will allow you to safely exercise in.”
Ultimately, listen to your body. And a note on the aforementioned “toughness”; You are not “tougher” for unnecessarily suffering through a painful, and potentially dangerous, outside run. If the weather feels unsafe or miserable, it’s okay to take your run indoors or reschedule.
Adjusting Your Pace and Effort
Winter running isn’t about hitting perfect splits. Snow, ice, and heavy layers mean your pace won’t always reflect your effort—and that’s okay! Focus on how you feel:
- Run by Effort: Instead of aiming for a specific pace, think about your perceived exertion. For example, if your goal is half-marathon effort, know that it might be slower than your usual race pace, and that’s totally fine.
- Coach Kate Marden makes an excellent point about how additional cognitive demands, like staying safe, can make winter running feel even harder: “I find it’s more stressful and taxing on my body to run outside if I have to dodge icy patches!”
- Stay Flexible: Some days, conditions won’t allow for speed work. Swap it out for an easy run, hill repeats, or a treadmill workout.
- Coach Rob Gomez: “ Never plan on doing speed or interval work on snow or ice, the risk of a fall or strain/pull is not worth the potential benefits.”
- Think Big Picture: Winter running is about consistency, not perfection. Treat tough weather days as “bonus miles” and don’t sweat the numbers.
TL:DR on Winter Running
Key takeaway: If conditions are too risky, don’t be afraid to swap your run for a treadmill session or another indoor workout. No run is worth a serious injury, illness or infection.
Winter running has its challenges, but with a little preparation and flexibility, it can also be incredibly rewarding. Invest in the right gear, listen to your body, and prioritize safety. Before you know it, spring will be here, and you’ll appreciate the warmer temperatures more than before!
by Ruby Wyles