How to Run Through the Winter
A Beginner’s Guide
It’s that time of the year again, the days are getting shorter, and the mercury will be plummeting into the negatives. If you’re lucky enough to be in the southern hemisphere, (or in Toronto where Mother Nature likes to tease us with warm weather in early November), you can skip winter and go straight to my ‘It’s Getting Hot Out There’ guide below.
For the rest of us who are facing winter head-on, your running shouldn’t suffer because of the weather. By suffering, I am also including the treadmill (or “dreadmill” as I like to call it).
This will be my fourth winter running outside — something I thought I’d never say (especially here in Canada), but something I have benefited greatly from. Winter running gives me those extra three or four months prior to race season that kicks off in early spring. Having that extra time to prepare just helps me as a person in general whether it is running, training, at work, cooking, etc.
Winter is Unpredictable.
I need to run outside. I get cabin fever after a while and need to step outside, even for just fifteen minutes. Maybe it’s the fresh Toronto air, or the sunshine beaming down on my face, but getting outside always improves my mood.
The unpredictable nature of the weather in late autumn/early winter will most likely force a lot of people into not lacing up at all. If you wait for perfect conditions every time you run, you won’t get much running done (unless you have access to, and/or actually enjoy the treadmill).
The days are getting shorter, it gets darker sooner, and soon there will be ice and snow on the ground. As I write this, the flurries are starting to fall. Last week, I was running in shorts — see, unpredictable.
While we may never get the best of conditions for running, we can still prepare so that you’ll own your winter training.
My Winter Running Secret
It’s all about preparation and dressing according to the weather outside, and no-one said it better than one man:
“…there’s no such thing as bad weather - only the wrong clothes...” - Billy Connolly
One thing I learnt very quickly when I first moved to Canada was to layer up. This was the case for daily life and not just running. For someone whose coldest experience growing up was maybe -10°C in the north of England, moving to a place where the air hurts your face more times than not required some thinking. Maybe some overthinking as well, but as a boy scout, we’re taught to always “be prepared.”
The same is said for running when it comes to being prepared. To survive the winters, layers are important. No, you don’t have to dress like Joey in the episode “The One Where No One’s Ready” (above), but you do have to be smart about it.
Once you’ve determined how cold it is going to be outside, I like to add 10 degrees to it. So, for example, if the mercury is sitting at -5°C (23°F), I typically consider wearing apparel more suited for +5°C (41°F). Sorry America, metric works best here.
The reason is pretty simple…
It makes me feel better about myself, and talks me into going out in the first place.
But in all seriousness, we generate heat while running, and if you’re wearing layers, you’ll only get hotter. Air is one of the best insulators around, and the gaps in between layers will keep the heat in. Too much and you overheat, whereas too little, and you radiate all the heat out and you freeze.
The last thing we want is…
Side note: If you live in a place where you’re given the actual temperature and then the temperature with wind chill, I would use the lower of the two numbers. Here in Toronto, at least we have a lot of days where it’s -10°C but the wind chill has it down to feeling like -18°C. I would then apply the 10-degree rule to the lower of the two (in this case -18°C), and dress for -8°C.
So how do I prepare for a run based on temperature? Let’s dive in to what was recommended to me at different temperature ranges, starting from warmest to the coldest to get you through those winter months.
The Grey Area: Between 5°C - 10°C (41°F - 50°F)
For those who are clinging to the last breaths of the fall months, we can be hopeful for a few of these days before the year is out (early November here was definitely a treat). This is a grey area for a lot of runners and I’ll take myself and my partner as a classic example. At 5°C, I would still consider shorts as an option and a short-sleeved shirt. It would still feel like 15°C, and pants are just not for me when running at that temperature.
I can say the complete opposite about my partner. As soon as the temperature drops below 20°C, she is already in capri pants with a long-sleeved mid-layer.
Take the picture to the left. This was at the finish line of the Scotiabank Toronto Waterfront Half Marathon in October 2019. It was 11°C. I’m in shorts and a t-shirt, and my partner is wearing pants, a short-sleeved shirt, and a long sleeve sweater. She started with the sweater on, but then as she warmed up, tied it around her waist.
The closer we get to 0 °C, then I may consider trading in the shorts for some thin and light tights.
For cooler runs, running pants, as well as a long-sleeved shirt or jacket, would suffice.
Straddling Zero: Between 4°C and -5°C (40°F — 23°F)
Starting with our base layer, we’re looking at dusting off the long-sleeved shirts and running pants. For the guys, it might be wise to invest in some windbreaker style pants, especially around the groin area. Alternatively, wear a pair of shorts over the top to add an insulating layer.
As well as a long-sleeved shirt, I typically opt for a mid-layered sweater with some thermal properties. Instead of loading up with a thermal jacket on top, the thermal mid-layer will suffice for me to prevent overheating.
I have a few go-to options that I can rotate around between runs. They are thin enough to be worn out above freezing temperatures (as an outer layer), but also have thermal properties when we drop into sub-zero temperatures, and will still keep you warm.
Instead of vents like in outer layers, I like to have mid-layers with zippers. This is so I can open them to let heat out without freezing or taking off a layer.
The colder the temperatures get, the more likely we would need to include accessories for our outer extremities. Gloves, hats, ear-muffs, and neck gaiters are things to consider, especially when the wind picks up and the temperature drops. Your hands, ears, and face will feel the cold even more without adequate protection from the elements.
Welcome to Winter: Below -5°C (23°F)
Now we’re starting to get pretty cold and at the highest risk of skipping a run when the temperature drops like this. Wind chills, which will make it feel colder than it is, will also impact the running clothes you wear.
Tops
My first winter shopping spree involved getting kitted out to run in anything up to -30°C (-22°F).
It felt a little over the top in October/November, but I’m glad I did it then. My first winter race a few months later was -21°C (-6°F).
The base layer consisted of a merino wool long-sleeved shirt with a technical moisture-wicking short-sleeved shirt on top. I topped this off with a thermal jacket and a hood with a built-in balaclava (above).
This outer layer should be wind-resistant, which also helps keep the heat in. Should your jacket not have a hood, you can always opt for a winter hat to cover the top of your head and ears.
Sometimes, multiple jackets are required — I have had to wear two jackets and a thermal mid-layer before. In the picture above, I wore two jackets to keep the warmth in. Once the wind died down, the outer layer came off and I had my usual three layers (base merino wool long sleeve, short-sleeved tech shirt, and a jacket with a hood). Once my session was over, or the wind picked up again, on came the outer bigger jacket. Thankfully for that session, I was doing track work and could put the jacket on the ground without running too far from it.
Pants
For pants, fleece-lined is the way to go. While inside — or if you’re travelling to a run — it will feel much too warm, but once you’re in the elements, it’ll be the best thing from keeping your legs being exposed to the chills. Thicker socks would be a good idea too, especially if your running shoes are not GORE-TEX shoes, which are waterproof and warmer as a result.
As mentioned above, if you get pants that are not windproof, you can add a pair of shorts over the top to add a layer of protection around the groin area. Fellas, this one is more so for you!
Accessories
For those fingers, ears, nose, etc., they will feel the cold long before you feel ‘cold’. It is wise to cover them up during the winter months. Some of the below items might be more wants rather than needs, but there are some non-negotiables when tackling winter running.
Gloves
You need thermal gloves, and while you may not be able to operate your phone for that perfect running in the snow selfie if you have wind protectors on them, your hands will be nice, snug, and warm. I currently have a pair of Ron Hill Wind Block Flip Gloves, which so far have done the trick, but once the weather drops below -20°C (-4°F), I would opt for more mitten style gloves, which are much thicker.
Traction Aids
There are other accessories that could be worth the investment to keep you running. For ice and snowy conditions, getting additional traction on your shoes is a must to save injuries and accidents.
Traction Aids are available in most running stores if you don’t feel like investing money in a pair of shoes you’ll wear for one season only (for example, Cascadia 14 GTX, or Saucony Peregrine 8 ICE+). These aids typically fasten around your shoes and will give you extra grip when needed.
If you do not have some traction aids, there are a few DIY solutions out there. For me, when tackling ice, I usually just shorten my strides and go slower. When running in these conditions, our times and distances should come secondary to our own safety.
Hats
Depending on the temperature, the choice of hat will most likely change. I will usually run with a baseball cap even to around -5°C (23°F). Once the wind picks up, this will change to a thicker beanie style hat, which will then come down low enough to cover my ears.
One example I could use outside of running was when I did some work in -55°C (-67°F) weather.
I had a Down Aviator Hat to protect my head and ears from the wind chill, and my boss didn’t. By the end of the week, he ended up with earaches as he went the fashion over practicality route, and let’s say I haven’t looked back since.
Again, a lot of heat escapes from the top of your head. This means a build-up of heat with thicker hats. Similar to our outer layers and gloves, you can always take them off and carry them before the cold creeps back in again.
Night Time Runs
With winter comes darkness. The days are shorter, and it’s typically nighttime when we get home from work. We still want to get our runs in, and while we’re prepared for the cooler temperatures, we still have other issues to deal with — being seen.
Running in the wintertime has led me to run on the roads instead of the sidewalks, as roads typically will have at least been plowed. Here in Toronto, you’re supposed to plow your own bit of sidewalk outside your home, but if you’re an early bird when it comes to running, it isn’t guaranteed that it’s been plowed already.
For road running, dark roads (little to no street lights), and trails, it’s smart to see where you’re putting your feet, but also to be seen by other runners and vehicles.
“Be Safe, Be Seen.”
These were the words said to us before every night run while attending a 10k running clinic one winter. The streets were long and dark and you needed to see where you were going, but also needed to be seen.
Headlights are one nifty thing to have that you can strap on and light the way ahead of you. The same goes for armbands and leg bands that include LED lights that either stay on constantly or blink to catch attention.
I take a two-pronged approach — I need to see where I am going (forward), but also be seen from all angles. Headlights are great to show where I am putting my feet and help avoid bumps in the road, ice, and other obstacles.
However, this doesn’t help other people see me unless they are coming head-on, and at times the lights can be really bright and distracting. If you’re behind me, I’m relying on your lights to see me especially if I don’t have reflective gear on.
I also wear a hi-vis vest, or even light vests such as the NoxGear Tracer 360 (pictured below), which guarantees you will be seen from all angles and from afar.
One Last Hurdle
Now that you‘re sorted with the appropriate apparel to survive any winter condition, the last hurdle you will face is your own mindset and discipline. It’s cold, dark, and in most cases, miserable outside.
If you have access to a treadmill, you might want to do that or focus on your cross/strength training at a gym (if open) or at home (which is what I do). You have everything ready to wear — all you need to do is lace up, and out the door you go.
One thing that has helped me in the past has been to sign up for a late winter/early spring run. In March, I completed my second half-marathon and trained throughout the winter. With races on hold in certain areas of the world, either setting a goal for yourself or entering a virtual event is one way to stay motivated.
Regardless of how you like to train, you’re now set to tackle the winter months, maintain your training, and own your next race.
Thank you for reading this article. It is my goal to post more frequently about my journey, running as well as how it ties to mental health.
You can also follow my journey on other social media platforms such as Instagram, Facebook, Twitter, and on Strava (especially for the other runners out there).
I am also raising money for The Alzheimer’s Society in the UK. If you would like to donate to this incredible organisation, a donation link can be found here.
