Winter Running Made Easy: Practical Tips for Beginner Runners

It's cold, dark, and the couch is calling - but there you are, lacing up your shoes, ready to step out into the cold winter landscape. Winter running can feel like a daunting challenge, especially for beginners (and trust me, even after years of running, I still get intimidated by winter running). The idea of trading warm blankets for icy sidewalks might not sound appealing at first. But here's the secret: every step you take in the cold builds a unique sense of pride that staying indoors simply can't offer. Winter runners know exactly what I mean.

Whether you're new to running or just hesitant about tackling winter weather, the idea of stepping out into the cold can feel overwhelming. With the right tips, gear, and mindset, you can thrive as a winter runner, no matter what the season throws your way. Plus, embracing winter running doesn’t mean you have to tough it out every day. Sometimes, running indoors on the treadmill is a win, too. So, how can you make winter running something you look forward to? Here’s how.

1. Dress for the Weather

When it comes to winter running, layering is your best friend. The goal is to stay warm without overheating, so choose clothing that helps regulate your body temperature.

• Base layer: Choose moisture-wicking fabrics like merino wool or synthetic blends to keep sweat off your skin. Avoid cotton, as it traps moisture and can make you feel cold faster.
• Middle layer: Add fleece or a lightweight insulated jacket to trap warmth without making you too hot. A jacket with vents or zippers will help you regulate your temperature as you warm up.
• Outer layer: A windproof or waterproof jacket is a must. It’ll protect you from snow and wind and keep you dry during wet runs. Look for adjustable cuffs and reflective elements for added safety.

Pro Tip: Dress as if it’s 10–15°C warmer than it actually is. You’ll feel chilly at first, but your body will warm up quickly once you start moving.

 2. Protect Your Extremities

Your hands, feet, and head lose heat the fastest, so don’t forget to cover them up:

• Wear gloves or mittens (mittens are warmer).
• Choose wool socks to keep your feet warm and dry.
• Wear a thermal hat or headband to protect your ears.

Bonus Tip: A neck gaiter or balaclava is perfect for keeping your face warm on extra chilly days.

3. Know When to Head Outside—and When to Stay In

Winter running isn’t about braving the cold at all costs. Some days, it’s okay to stay indoors and use the treadmill.

When to Head Outside:

• The weather is manageable (not dangerously cold or icy).
• You’re looking for the mental boost that comes with fresh air and nature.
• You’re ready to challenge yourself with winter conditions.

When to Stay In:

• The temperature or wind chill is dangerously low (e.g., below -20°C).
• There’s ice or unsafe road conditions.
• You’re feeling unmotivated but still want to stick to your running routine.

Finding Balance: Running outside in the cold can build resilience, but treadmill running is a great way to stay consistent and safe. Both count—and both keep you moving forward. 

4. Embrace Treadmill Running When Needed

Running indoors doesn’t have to be boring. Here’s how to make it work for you:

• Use intervals: Alternate between faster and slower speeds to break up the monotony.
• Watch or listen to something: A favorite show, playlist, or podcast can make the time fly.
• Set mini-goals: Focus on effort or time rather than distance to stay motivated.

In winter, I like to keep my interval runs for the treadmill. The treadmill makes it easier to control my speed and makes me feel like I really was able to push myself. Treadmill runs may not be your first choice, but they’re still a win.

5. Warm Up Before You Head Out

If you’re running outside, warming up indoors is a game-changer. Try dynamic stretches like high knees, leg swings, or walking lunges to get your blood flowing. Starting warm will make those first steps into the cold much more bearable.

6. Be Visible in the Dark

Winter mornings and evenings are often dark, which means visibility is crucial for your safety. Drivers may struggle to see runners, and in icy conditions, they can't always stop quickly. I learned this lesson firsthand on an early morning run a few weeks ago. After an early morning run on the track I was heading back home jogging across a street. It was still dark outside and a car barely had enough time to stop in front of me. Luckily I was wearing reflective gear and a headlight so he did see me, but it came close. A little too close.

A few items I never leave home without on dark runs: reflective vest with flashing lights integrated both in the front and in the back and a headlamp (it allows me to see obstacles in my way, but also to be clearly seen by others).

7. Be Proud of Every Run

Winter running isn’t just about fitness—it’s about proving to yourself that you can do hard things. Every time you lace up and head out, you’re choosing growth over comfort. Even if your run is slow, short, or interrupted by walking breaks, you’re still out there doing what many others won’t.

 It's the winter runs that really help build up stamina and make you feel like you are flying when spring comes around. 

Remember, running is about effort, not perfection. Celebrate the fact that you showed up. You are definitely a badass for stepping outside in the cold.

8. Listen to Your Body

Running in cold weather can be harder on your body, so listen to how you’re feeling. If you’re shivering or can’t feel your fingers, it’s time to head back inside. And remember, if conditions are too extreme, there’s no shame in skipping the outdoor run and opting for the treadmill—or taking a rest day altogether.

Just last week, I was hit by a nasty bug and pulled back on my runs. I skipped a few runs and shortened my weekend runs. Instead of struggling through my regular running program, I pulled back, listened to my body, and I couldn't be happier. 

9. Progress Isn’t About Speed

Winter conditions—icy sidewalks, snowy trails, or treadmill runs—can make running feel slower or harder. That’s okay. Progress is about consistency and effort, not how fast you go.

If you need a reminder, check out my blog post, Can I Call Myself a Runner If I Walk During My Runs? It’s a great way to reframe what success looks like as a runner, especially during the winter months.

Winter running is about finding what works for you. Some days, the fresh air and quiet streets will feel magical. Other days, the treadmill will be your best option. No matter how or where you run, you can take pride in the fact that you’re showing up and moving forward.

So this winter, embrace the challenges, celebrate your wins, and remember that every run—indoors or outdoors—is a step toward becoming the runner you want to be.