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How to Stay Warm while Running in Winter

admin February 9, 21

Running during the cold months of winter can be difficult, especially if you live in an area where storms are frequent (like Chicago). Of course, you’ll need to take some extra preparational steps to make sure your winter run is enjoyable—specifically, to stay warm. Below are some tips to run comfortably on a cold winter day.

Layer up.

Instead of wearing your big bulky coat, opt for three layers of technical, thermal material. These are designed to wick away moisture and control body heat. You’ll want your first and second layers to wick away sweat while keeping your body warmth in. Your third layer should protect you from the outside air, such as a windbreaker. 

Wear the right gear.

Make sure your shoes can withstand cold, wet weather conditions. The less mesh, the better! Winter running shoes should also have enough traction for slippery ground. You’ll want to wear socks that wick moisture away as well. Be sure to also protect your extremities––wear a hat, scarf and gloves to keep your head, ears, neck and hands warm.

Do a warm up inside.

This will help gradually increase your body temperature and loosen your joints. The outside also doesn’t feel as cold when you’ve warmed up already. To get your blood flowing, try running up and down the stairs, do some quick house cleaning, or do some simple dynamic exercises like lunges or jumping jacks.

Run into the wind on your way out.

When you start your run, you’ll want to run towards the wind so that you have it at your back on your way home. This is so you don’t freeze on the way back due to sweating.

Stay hydrated.

Even though you lose less fluids when it’s cold, it’s important to keep hydrated while you’re running. Cold air is also more dehydrating and will dry out your throat.

Stay warm post-run.

Your body temperature starts to drop as soon as you stop exercising, so it is a good idea to change out of your sweaty running clothes right after you get home, or simply hop in the warm shower. Also, brew up a cup of coffee or hot tea to drink to keep your core warm. Be sure to stretch your muscles too!

Participate in a winter run.

Of course, it’s easier to stay motivated when you have a purpose, so register for a winter run in your area! You can check out the organized winter runs around your local area on

winter run

We hope you’ll keep these tips in mind when you go for your next run on a cold winter day. Stay warm, and have fun running this winter!


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