5 Tips For Winter Runners

Posted by Shannon on Jan 15th 2024

JAN 15, 2024

5 Tips for Winter Runners

Stay safe and get the most out of your workout with these five tips for winter runners.

Man in green jacket running during winter. Man in winter training.

Running Toward Recovery During Winter

Running in the winter can help you train for races in the spring and summer. It offers you a chance to get outside, move your body and get your blood pumping. Before you step outside, tie up your laces, and hit the pavement, here are 5 vital tips that will allow you to enjoy all the benefits of winter running.

1. Plan Ahead

First things first. Plan according to the weather and create a schedule. During the colder months, there is bound to be inclement weather. Make sure before you head out for your winter run that someone knows where you’re going and when you will return. Communicate your whereabouts with someone in your household or a friend. This will not only keep you safe but will provide you with the motivation to reach your goals.  

Person running during winter. Winter Running.

2. Wear A Base Layer, But Don't Overdress

What should you wear when running in the winter? Skip the huge coat or any bulky items. Like running in any other season, running during the winter will cause you to sweat. Make sure to wear lightweight, skin-tight, or tight-fitting clothing in the winter. Doing so can help prevent cold air from getting inside, protecting your body heat will allow your body to maintain a consistent temperature.

A base layer will act as an insulator and will not only keep you warm during your run but also aids in the recovery process post-workout.  

It is best to wear moisture-wicking fibers in the winter months, especially around your legs and feet. Moisture-wicking yarns wick moisture away from the skin to the exterior of the sock, moving moisture up and out of the foot area, which provides a more comfortable coolness. This is a benefit to runners, especially if you are choosing to run during the winter.  

Wearing clothes that will help improve your blood flow will not only help to keep you warm but will improve your recovery.

Person running during winter. Winter Running.

3. Stay Hydrated

Staying hydrated is key for any physical activity, especially running. Hydration can be one of the most important aspects of winter running. You may think that because you are not sweating as much as you would in the summer that you don’t need to hydrate. But don’t let that fool you. You still sweat in the winter and need to replenish your hydration levels and electrolytes. Making sure to keep fluids on hand will help you remember to keep hydrated. You can use a bladder pack, a waist belt, or carry a water bottle with you. Using things like electrolyte powders can be beneficial during your recovery and rest days.  

Athlete Drinking Water In Winter

4. Slow Down

Take your time finding your pace as you brave the outdoor elements. Running during the winter can be enjoyable as long as you take it slow. Be wary of snow and ice; even if a surface looks to be safe, black ice can cause you to slip and suffer an injury. Make sure to stay on sidewalks if possible or plowed roads (assuming traffic is low). Plan your route so that you are always in well-lit areas, and dress in reflective clothing if you’re running at night.

Due to the colder temperatures during winter your muscles can start to tighten compared to running during the summer and on warmer days. When the winter weather turns snowy or icy, it is wise to slow down and focus on your footing rather than your pace. Keeping a slower pace will help you win the race and prevent muscle cramping or injury.

Couple running during winter. Winter Running.

5. Talk With Your Doctor

Always consult with your physician before starting a new fitness plan. If you are prone to breathing difficulties such as asthma or emphysema, please consult with your healthcare practitioner to create a plan that best suits your needs. The only way to know if outdoor exercise is appropriate for you is to seek advice from your doctor.

Doctor explaining diagnosis to patient

Train for Recovery with Therafirm

Starting to train in the winter for a spring run is a great way to get moving and get outside. Being prepared with the right socks and footwear is key to success. Therafirm’s Core-Sport and TheraSport socks will help to keep you warm and boost circulation. Keep running toward your goals with Therafim.

Shop all running performance and recovery socks here!

*This is only general information and is not meant for the diagnosis or treatment of any medical conditions. Always consult your physician or other health care provider about all health concerns, conditions, and recommended treatments.

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