If you want to run in winter, it's essential to kit yourself out properly to avoid getting cold or falling ill. Even if it can be hard to find the motivation to head out when temperatures are at their lowest, it's worth acknowledging that these outings are often enjoyable — they let you admire the beauty of winter landscapes and savour the silence of the countryside. Here are a few tips and our advice for running comfortably in the cold, so you can keep enjoying your favourite sport.
First of all, it's worth knowing that running is not dangerous even when the thermometer drops below zero. However, once it hits -15 degrees, it's better to wait for a slight warm-up before heading out — though this remains relatively rare in France. Most studies also show that a winter jog burns on average 15% more fat than the same session in warm weather. The body not only has to produce energy for the physical effort, but also fight off the cold — increasing overall energy expenditure.
Running in winter: the 3-layer principle
The first principle to know when dressing correctly for sport in cold weather is the three-layer principle. This applies mainly to the upper body, though it's not impossible — if less practical for running — to apply it to the lower body too. The second principle is the use of appropriate fabrics. Standard materials like cotton are entirely unsuitable, especially for sport: they retain moisture, get soaked quickly and chill your body. Modern technical fabrics, on the other hand, are breathable, wick away sweat and create a thermal barrier against the cold.
The first breathable layer should be worn directly against the skin: it must wick away sweat and keep your body dry. Choose thermal base layers that stay perfectly dry, are soft and comfortable to wear, and fit your body closely. These base layers are breathable and moisture-wicking, and their close fit makes them easy to move in — giving you full freedom of movement while running.
The second layer must be insulating: it retains the heat naturally produced by your body close to your skin. This layer can include t-shirts and tops specifically designed for running, as well as warm zip-up jackets and zip-up sweatshirts designed to protect against the cold.
The third layer is a protective layer: it must shield you from the elements — wind, rain or snow. This layer will essentially be a jacket with a zip so you can open or close it depending on how you feel in relation to the cold or the heat — choose primarily waterproof and breathable jackets.
Don't forget, during your winter running sessions, to cover your extremities: these are the most sensitive to cold, as the body loses most of its heat through them. First and foremost, cover your head well — don't hesitate to wear a beanie or even a headband and ear warmers if it's very cold. You can also wear a scarf or neck gaiter to protect your neck and throat. For your hands, it's essential to wear gloves that offer good protection: cold hands are very painful, extremely uncomfortable and can significantly limit your ability to run for long.
You also need to protect your lower body, even though it's in constant motion and therefore warms up naturally. Bear in mind the increased vulnerability of ligaments and tendons in the cold. Cold temperatures limit their flexibility and can increase the risk of sprains. It's therefore essential to wear a warm thermal base layer such as long boxer shorts or full-length tights to protect yourself from the cold and keep your ligaments warm. Don't hesitate to use warming cream either — massage your knees and ankles with it before running. There are also long trail trousers and long running trousers perfectly suited to protecting you from the elements and low temperatures, worn over your thermal base layer.
Running in winter: slippery surfaces and reduced visibility
Running in winter also means the risk of running on black ice or snow. Don't hesitate to invest in a good pair of running shoes fitted with mini crampons, which will give you a much better grip on slippery surfaces. In any case, when you encounter areas that are likely to be icy or where the snow has slightly frozen, shorten your stride for more stability and to avoid falling.
Running in winter also means dealing with significantly reduced visibility. You may also find yourself caught out by nightfall if you head out in the afternoon. First, make sure you can clearly see obstacles and the ground surface beneath your feet. A head torch is the most effective and hassle-free way to improve your visibility. It will also help others see you — and you shouldn't cut corners on that: consider a reflective vest or reflective bands and armbands that you can add over your clothing. Being clearly visible is a safety essential if you're running on or near roads.
Just because it's not warm and you don't feel thirsty doesn't mean you should stop drinking. In winter, breathing cold air accelerates dehydration and dampens the sensation of thirst. It's therefore just as important to stay hydrated as in warm weather — head out with a water bottle and sip regularly throughout your outing. If drinking cold water in cold temperatures feels unpleasant, replace it with tea, for example, kept warm in an insulated container.
Once your run is over, don't neglect your stretches. They're essential after muscles and ligaments have worked in the cold — just make sure you do this stretching session somewhere warm. Finally, remember to moisturise your skin after your shower: in winter, irritation and skin dryness are accelerated by the cold. Applying a rich moisturiser with fatty acids will protect you from rapid dryness and irritations that can be uncomfortable and sometimes painful.
With the right protection, running in winter can become genuinely enjoyable rather than a chore. It's a matter of kit — as we've seen — but also of mindset. Tell yourself that the effort put in during this period will pay off hugely when the good weather returns. And your enjoyment will be all the greater for it!
