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Staying Motivated During the Colder Seasons
One of the biggest challenges of running in cold weather is staying motivated and determined to get out the door. Here are some tips to help you brave the cold:
- Find one or more training partners who are ready to run in winter so you can motivate each other.
- Listen to a podcast or music you enjoy. Running with friends or listening to something engaging makes the experience more enjoyable and makes time pass faster.
Dress appropriately for winter running using a layering system.
We often hear the saying: “There’s no bad weather, only bad clothing” — and it’s true! Proper winter running gear is key to enjoying your run.
- Check the weather forecast before heading out, as temperatures of -1°C and -20°C will require very different types of clothing.
- Weather is especially important when it comes to layering.
- Base layer: Worn directly against the skin, made of breathable material like merino wool or synthetic fabrics such as polyester to wick away moisture.
- Mid layer: Insulating layer that retains heat while letting moisture escape.
- Outer layer: Protects against wind and rain, and should also be breathable to keep you dry.
Examples of winter running clothing:
At -1° Celcius
A T-shirt with a light running jacket, lightweight pants, short socks, a light tubular scarf, a headband for ears, and small gloves are usually enough — sometimes even too warm, as the body sweats a lot while running.
At -20° Celcius
A thick sweater under a down running jacket, a balaclava (to warm and humidify air), a down tubular scarf, merino wool socks, two pairs of pants, and insulated ski gloves are often required, especially with strong winds. A hat and running or ski goggles are recommended when it’s snowing for clear vision and added comfort.
During your run
If you find you’re overdressed, adjust by removing a hat or a layer that can be tied around your waist.
If you’re new to running or returning after an injury
Your physiotherapist or kinesiologist has likely recommended an interval program of walking and running. Dress warmer for walking intervals since they generate less heat.
Find the right shoes!
It is recommended to wear a pair of winter running or trail shoes to ensure good traction and prevent slips. Winter or trail running shoes are also often made of waterproof materials and provide extra insulation.
Warm up indoors first
To be comfortable from the very first steps of your outdoor run despite the cold, you can do a 5-minute warm-up indoors before heading out to generate heat and prepare your body for training.
Example warm-up: Leg swings front-to-back and side-to-side, and multidirectional lunges (forward, backward, sideways, and diagonal).
Additional Tips for Extreme Cold
On very cold days, you can plan your workouts for the afternoon to make the most of sunlight and run when the daily temperature has reached its peak. It is also recommended to run shorter loops so you don’t stray too far from home and can return quickly if needed. On very windy days, choose a trail or city route sheltered by trees or buildings to block as much wind as possible.
Gradually Acclimate to Cold Weather
By running throughout the fall, our respiratory system gradually adapts to colder air. Regular physical activity helps improve cardiorespiratory capacity, which reduces breathlessness during exertion and increases tolerance for training in cold conditions.
Run Safely
Finally, even with winter running shoes, you need to stay vigilant due to ice patches that may be hidden under a layer of snow.
- Choose Your Route Strategically by favoring main roads, which are often much better cleared and de-iced than small residential streets. Parks like Mont-Royal are not cleared, but the snow is often packed enough to make running feasible.
- Adjust your running pace accordingly (avoid fast intervals on slippery surfaces).
- Don’t focus too much on speed in winter — you will naturally be slower!
- Remember your lights or fluorescent clothing if running in the early morning or evening to stay visible at all times.
Have a great winter running season! Share your outdoor winter experiences with us by tagging #monhiverkinatex.
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