Warm Up Inside

Warm up inside with simple dynamic stretches like walking lunges, bodyweight squats, and leg swings before running in cold weather “It’s much easier to head out the door if you start your run feeling warm,” says Underhill. Don’t worry about breaking a sweat as long as you start running right away. “You’ll stay warm enough not to get cold,” says Underhill.

Jason Fitzgerald, a USA Track & Field certified coach and founder of Strength Running, recommends an eight-minute dynamic warm-up with 10 to 20 repetitions of each of the following moves: walking deadlifts, knee hugs, groiners, donkey kicks, mountain climbers, iron cross, lunge matrix, leg swings, and lateral leg swings. This should increase heart rate, core body temperature, and range of motion, and also open capillaries and lubricate joints. “This will ensure you don’t strain a muscle or injure your joints,” adds Sean M. Wells, D.P.T., A.T.C./L., C.S.C.S., fitness expert at bistroMD.

Adjust Your Expectations

Don’t expect every winter run to be your fastest. “Winter conditions like snow, ice, or wind make running slower and more difficult, so paces that were easy during the fall won’t be so easy during the winter months,” says Fitzgerald. What’s more, “your performance in the cold can start to decrease as the temperature drops below 40 degrees,” says Wells. “Peripheral blood vessels constrict, joints feel stiffer, and muscles are harder to warm up.”

“Try to take this time to focus on effort level versus staring at the pace on your GPS watch,” adds Underhill. And keep in mind that your body may take a while to warm up, too. “It will take longer to settle into your normal pace as your muscles warm up. But once you’re warm, temperature shouldn’t have a big impact on pace, unlike heat and humidity,” says Fitzgerald. “It’s easier to run fast when it’s cool than when it’s hot.”

Prepare for Potential Slips

Frigid temperatures and precipitation can make for icy paths and sidewalks. Luckily, there are a few things you can do to make sure you stay steady on your feet while running in cold weather, says Mike Ross, exercise physiologist at Gottlieb Center for Fitness, part of the Loyola University Health System. First, check the treads on your shoes. If they’re worn down, your running shoes won’t give you the traction you need. For running on ice and snow, consider a slip-on traction device for your running shoes, which make each step more sure-footed. (If you notice any of these signs, you’re probably wearing the wrong sneakers for your workout.)

Second, have a plan. Think about what would happen if you fell anywhere on your route. Could you get help? If not, map out a safer alternative and make sure to take your cell phone. And again, slow down while running in cold weather. Trying to go your normal pace when it’s icy out pushes your sense of balance.

Protect Your Extremities

If you’ve ever built a snowman, skied, or skated outdoors, you know that fingers and toes get especially cold. “The biggest concern with exercising outdoors in the winter is the risk of frostbite,” says Wells. Make sure you cover your hands and ears, and turn around if your skin starts to sting or feel numb (especially the skin on your nose and chin, areas that are more difficult to cover).

Keep your feet dry while running in cold weather by investing in a pair of Gore-Tex running shoes made with a waterproof, windproof, and breathable liner. Asics, Brooks, New Balance, Saucony and other brands make a range of these heavy-duty shoes for the road. And don’t forget your socks: Forgo no-show styles in favor of a wool tech pair that will cover your ankles and wick away sweat.

Cover Your Skin

Winter wind and sun can wreak havoc on your skin. Fitzgerald recommends covering your face with Vaseline or BodyGlide to protect your body’s largest organ while running in cold weather. Wearing a scarf or mask over your mouth and nose will work too, as well as make it easier to breathe. Underhill also recommends a product such as Aquaphor to protect your lips.

And don’t forget about the sun when you’re running in cold weather, as it can be especially strong at altitude on your winter ski vacation. The sun’s harmful ultraviolet rays that cause skin cancer are still a threat in winter. “No matter the time of year, no matter where they live, runners should wear sunscreen when they run outdoors!” says Jessica Hunter-Orange, a doctor and runner who practices dermatology at the London Skin Disorders Clinic in London, Ontario. “Fully reapply sunscreen every hour when running.” Dr. Hunter suggests a broad-spectrum block with SPF 30 or greater that protects against UVA and UVB rays, along with an SPF lip balm.

Dress for Warmer Weather

As a general rule for running in cold weather, dress for a temperature of 10 to 25 degrees warmer than it is outside, accounting for your personal preference. “Running produces a lot of body heat, so you’ll feel warmer than the outside temperature, especially with the right gear,” says Fitzgerald.

Play with what works best for you. “After your run, make note of how you would dress differently on your next run, if at all,” suggests Underhill. “Use your running log to write down what you wore for various weather conditions so that the next time you head out the door you’ll know exactly how to dress.” For example, you might discover that a lightweight running jacket works better for you than a thicker insulated one.

Layer Up

Layers that you can peel or zip away as you warm-up, and put back on as you cool, are key when it comes to running in cold weather. “It’s important to be able to unzip something or take off a layer to regulate your temperature throughout the run as the conditions change,” says Underhill. During the course of one out-and-back run, you might encounter a headwind, tailwind, sun, and shade, which will each affect your warmth differently. Choose technical fabrics like polyester, nylon, and wool that wick moisture away from your body.

Focus on wearing two or three loose, light layers helps trap warm air, says Amy J. Derick, M.D., clinical instructor of dermatology at Northwestern University in Illinois. “The first layer should be made of a synthetic material, which wicks moisture away from your body,” she says. “The next layer should be insulating (wool and fleece are good insulators and hold in more body heat than cotton), and the top layer should be windproof and waterproof.”

A long-sleeve base layer pairs well with a cold-weather vest. A windproof jacket is a must too. “Most runners under-estimate the wind,” says Fitzgerald.

Alter Your Stride

While running in cold weather, adjust your gait on slick surfaces. “It’s easier to run on a slippery surface if you take shorter, faster steps,” says Fitzgerald. “By landing underneath your body, rather than ‘reaching out’ with your foot, you’ll remain more stable and be less likely to fall.” Be on the lookout for icy patches, too. “Slow down your pace and try to stay in areas where it’s clear you’re running on snow and not ice,” says Underhill.

Plan Your Finish

When you stop running, your body temperature plummets. That’s fine on a hot, summer day, but can lead to chills in cold temps. “Sweat can cause you to freeze when you stop running,” says Underhill. Plan to finish your run with a hot shower, change of clothes, and warm beverage right away. “You can stretch and foam roll later on,” says Underhill. “It’s more important to get warm.”

Stay Home When Necessary

When is it too cold to go outside? “I’ve coached runners in Canada, Alaska, and Sweden. With the right winter running gear, you can run through most conditions,” says Fitzgerald. “But if it’s less than -20 degrees Fahrenheit, you may want to stay inside.”