❄️ Keep Your Winter Running on Track!

Feb 1

Winter can challenge even the most dedicated runners with cold temperatures, dark mornings, and wet conditions — but it’s also a season where strong base training and consistency pay off for spring goals. Runna’s latest winter running guide offers practical tips to help you stay motivated, safe, and productive throughout the season.

Top winter running tips include:
• Sign up for a race — Having an event on the calendar gives your winter training purpose and motivation.
• Layer smartly — Dress in moisture-wicking layers and plan for temps that feel ~10°F warmer once you heat up on the run.
• Protect extremities — Warm gloves, headwear, and cozy socks help prevent heat loss and muscle tension.
• Warm up properly — A short indoor dynamic warm-up prepares cold muscles and reduces injury risk.
• Run by effort, not pace — Use perceived effort (RPE) rather than strict pace in challenging conditions.
• Hydrate and fuel well — You still need fluids in cold weather, and nutrient-dense food supports recovery.
• Stay visible — Bright, reflective gear (or a head torch) increases safety when daylight is limited.
• Change quickly after your run — Swap wet layers for dry ones to retain heat once you’re done.
• Find accountability — Run with a friend or tell someone your plan to help you show up.
• Mix it up with cross-training — Treadmill runs or other activities can keep you going when conditions are rough.