Running in winter means guarding against the cold — there's nothing worse than the feeling of cold air on sweaty skin. It can kill both motivation and performance in an instant! Here are some tips for running without getting cold, while keeping the enjoyment and the drive to get out for training.
Running without getting cold: the 3-layer principle
The first principle to know for dressing properly for sport in cold weather is the three-layer principle. This applies mainly to the upper body, though it can also be applied to the lower body — even if it's less practical for running. The second principle is using the right fabrics. Traditional materials like cotton are completely unsuitable — even more so during exercise. They retain all the sweat and quickly become soaked, chilling your body. Modern technical fabrics have made it possible to create breathable clothing that wicks away sweat and forms a thermal barrier against the cold around your body.
The first, breathable layer must be worn directly against the skin: it should wick away sweat and keep your body dry. For this, choose thermal base layers that stay perfectly dry and are soft and comfortable to wear, fitting closely to your body shape. These base layers are breathable and moisture-wicking — and thanks to their close fit, they're also easy to move in, giving you full freedom of movement while running.
The second layer should be insulating: it retains the heat your body naturally generates, keeping it close to your skin. As an insulating layer, this could be tees 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 shields you from the elements — wind, rain, or snow. This layer will primarily 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 — waterproof, breathable jackets are the go-to choice here.
To find out more, explore all our tips for choosing your winter running outfit.
Protect your extremities to run without getting cold
The extremities (forehead, nape of the neck, ears, hands, feet) are major sources of heat loss — responsible for around 70% of total heat loss, with 30% from the head alone! If you neglect to protect them, you'll feel cold even in the warmest clothing. So don't forget to cover your extremities during your winter running sessions.
First and foremost, cover your head properly: 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 warmer 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 unpleasant, and can seriously 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. Think about the vulnerability of ligaments and tendons, which increases in the cold. Cold conditions limit their flexibility and can raise the risk of sprains. It's therefore essential to wear a warm thermal base layer such as long boxer shorts or tights to protect yourself from the cold and keep your ligaments warm.
Don't hesitate to use warming cream either — massage it into your knees and ankles before heading out. There are also long trail trousers or long running trousers perfectly suited to protecting you from harsh weather and low temperatures, worn over your thermal base layer.
Don't head out on an empty stomach
Cold increases energy expenditure and can burn up to 30% more fat. That's actually good news for those looking to slim down: the cold boosts calorie burn.
But to avoid hypoglycaemia, don't head out on an empty stomach! Exercising on an empty stomach is not recommended in cold weather. Eat at least 2 hours before your session to ensure digestion is complete by the time you set off.
If you're heading out first thing in the morning, have at least a light, easy-to-digest snack with some sugar: orange juice, fruit paste, dried fruit, kiwi, a biscuit, coffee. A warm drink is recommended — it helps warm your body from the inside to better tackle the cold. Avoid tea, however, as it is diuretic — particularly in cold weather.
Warm up indoors before heading out
The aim of the warm-up is to prepare the body for exercise: warming up muscles, tendons and joint synovial fluid, opening the small blood capillaries that oxygenate the muscles, and priming the heart for effort.
Warming up is important at any temperature, but even more so in cold conditions. In the cold, muscles and tendons are more vulnerable, joints are stiff, and the heart is unable to deliver significant effort straight away. You need to set off already warmed up to avoid injury. For running, it's mainly the calves and hamstrings that need attention — but warming up the rest of the body is also useful to set off in good shape and avoid starting cold.
Warm up indoors, in the warm, so you don't put extra strain on your body fighting the cold. Do a few lower-body movements: jumping jacks, lunges, high knees, heel flicks. You can also do some skipping or use a cardio machine such as a stationary bike, spin bike, rowing machine, or elliptical trainer. A 5-minute warm-up is the bare minimum. The colder it is outside, the longer you should warm up.
