As the temperatures drop, staying consistent with your running routine can feel like a challenge. With the right preparation, though, cold-weather running can be both enjoyable and rewarding. Here are five tips to keep you warm, safe, and motivated:

1. Layer Wisely

Dressing for cold-weather running is all about layers. Start with a moisture-wicking base layer to keep sweat off your skin. Add an insulating layer for warmth and finish with a windproof and water-resistant jacket. Avoid cotton—it traps moisture and can make you feel colder.

2. Protect Extremities

Your hands, ears, and face are especially vulnerable to the cold. Wear gloves or mittens, a thermal headband or hat, and a buff or scarf to cover your face on especially windy days. Don’t forget wool socks to keep your feet cozy!

3. Be Visible

Winter running often means shorter days and darker conditions. Opt for reflective gear and invest in a good headlamp to ensure you’re seen by others. Safety first!

4. Warm Up Indoors

Before heading out, do some dynamic stretches or light cardio indoors to get your blood flowing. This will make the cold feel less intense when you step outside and reduce your risk of injury.

5. Adjust Your Expectations

Cold weather can slow you down, so focus on effort over pace. Celebrate the fact that you’re showing up for yourself and embracing the elements!

Running in the cold can be invigorating when you’re prepared. So bundle up, take it one step at a time, and enjoy the crisp air and peaceful winter landscapes. You’ve got this!

What’s your go-to cold-weather running tip? Share it in the comments!

Join me from Kardia for our free crew run: Wednesday at 7pm for 5km and Saturday at 9am for 10km.