How To Stay In Shape When Running in Winter Weather

There is no denying that winter is the hardest time of year to stay fit. The lack of daylight, low temperatures, and the feeling of hibernation all contribute to you wanting to stay in. To add to these difficulties, running in winter also requires special precautions.

Thick coats, scarves, gloves and hats are all part of staying safe when venturing out into the frosty air. There are also other considerations such as choosing tracks that don’t have snow or ice so you don’t end up injuring yourself even more.

Yet, with a little bit of planning and determination, there’s no reason why you can’t continue running in winter too!

Here’s how you can stay in shape this winter:

Maintain a Daily Running Routine

The main thing to remember is that winter is not a good time to try anything new. If you are not already a regular runner, it may not be the best time to start. If you do start running, keep your running routine consistent and steady only increasing the length and/or intensity when you are ready.

If you already run on a regular basis in the warmer months, you can continue to do so while you are running outdoors in the winter. This will help you to maintain your routine as well as your fitness level.

Also by keeping your routine consistent, you have a better chance avoiding overtraining injuries. Don’t be afraid to adjust your routine if necessary though.

Stay Dry While Running

It’s important to stay dry, both from the rain and from perspiration. If you are running in cold and rainy weather, the best thing you can do is to wear a waterproof jacket and shoes. This will keep your body and feet dry allowing you to better regulate your temperature.

If you sweat a lot, then you need to make sure that you have enough room in your clothing so that you can breathe. By wearing the right clothing, you can also protect your skin from UV rays in direct sunlight.

Wear The Right Clothing

Your choice of clothing is important when running in winter. You need to layer your clothing so that you have the best level of insulation. Layering also allows you to remove or add clothing as you go along.

The bottom layer should be a good base layer. This helps to keep the warmth close to your skin and are made from many materials such as fleece and wool.

The next layer should be made from a material that is water and windproof. Generally, synthetic materials are best for this as they will keep you warm and dry.

You also need an outer jacket that is windproof and water-resistant. Most jackets have a hood that you should use to cover your head and ears when it is cold and/or wet outside.

Protect Your Feet And Hands

This is the most important thing to do when running in winter. While your shoes are protecting your feet from the cold ground, they can also be causing damage.

The best thing to do is to get yourself a pair of winter running shoes, ones that have good tread on the soles. This will protect your feet from getting wet and cold and will also allow you to run more on wet and icy ground.

When it comes to your hands, your best bet is to wear a pair of gloves. When buying gloves you should look for ones that are waterproof and windproof.

By protecting your hands and feet, you are less likely to fall and injure yourself. This is particularly important for runners who suffer from any sort of injury.


Winter is a very tough time of year to stay fit. But, if you commit to it, you can be effective with your workouts during the winter.

This is because your metabolism is working at a slower rate in the winter, so it takes longer to break down food. It also takes longer for your body to warm up after a workout. You need to eat enough calories to keep your muscles strong and healthy.

This will help to ensure that you can keep up with your routine and are ready for the challenge that winter running brings.

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