HOW TO CONTINUE RUNNING THROUGH WINTER
Experts from Ronhill, Hilly, and Altra give us their top tips on continuing to run through the winter season whether you are new to running or a seasoned pro.
With the cold-snap of winter fast approaching and the threat of snow, rain, and misty mornings more present than ever - your desire to get outside and get running can be tested to the limit. At Runners Need, we work hard to help you stay motivated for the many miles ahead. We know a positive uplift in your regular running routine can enable you to continue your progress towards a healthy body and mind - crucial as the temperature plummets.
That's why with the help of Ronhill, Hilly, and Altra, we’ve put together a list of winter top tips to help you keep up the pace this winter, from keeping warm in sub-zero temperatures to staying seen on dark city streets - discover all you need to smash that New Year PB this winter with Runners Need.
Stay Seen. Stay Safe.
As the nights draw in, heading out for your evening run can feel a bit daunting. Darkness brings new challenges, but with the right gear and mindset, you can keep running safely all winter long.
- Visibility is key when running after dark.
- Wear a hi-visibility running vest or a reflective jacket to make sure you stand out.
- These items help ensure you’re visible to:
- Cars on the road
- Cyclists
- Other pedestrians on trails and tracks
By investing in reflective gear, you give yourself the reassurance you need to run confidently, knowing you’re doing your part to stay safe and seen during those winter evenings.
Warm Up This Winter
As the temperatures drop, you might notice that your body takes a bit longer to get moving before a run. Cold weather can make muscles feel stiff, especially if you’ve spent the day sitting at your home desk.
- Spend 5 to 10 minutes lightly stretching and mobilising before you head out.
- Focus on key areas that can get tight in colder weather or after sitting for long periods:
- Lower back
- Hips
- Hamstrings
This simple warm-up routine can help:
- Prepare your body for your running routine
- Get your blood pumping
- Warm you up faster
- Reduce your risk of injury
Making this small change can make a big difference in how comfortable and effective your winter runs feel.
Wear The Right Clothing
Choosing the right clothing is essential for comfortable and safe winter running. Weather conditions can change quickly, so dressing appropriately will help you stay dry, warm, and motivated.
- Invest in a good quality waterproof jacket with a hood.
- Keeps you dry during rainy runs
- Protects you from wind and cold
- Prevents your core body temperature from dropping
- Always check the weather forecast before heading out.
- Helps you plan your layers
- Prevents overheating or getting too cold
Start From the Feet Up
If you’re looking to upgrade your winter running wardrobe, don’t forget about your feet!
- Try our incredible range of Hilly socks:
- Designed for races, roads, and trails
- Provide comfort and support in all conditions
- Help you put your best foot forward, no matter the weather
Wearing the right clothing from head to toe means you can focus on enjoying your run, whatever winter throws your way.
Shake Up The Norm!
Sometimes, running the same routes over and over can start to feel repetitive and uninspiring. Winter is the perfect time to refresh your routine and keep your motivation high.
- Explore new locations in your area.
- Try different parks, trails, or neighbourhoods
- Discover hidden gems and scenic spots
- Vary your distances and terrains.
- Mix short, speedy runs with longer, slower outings
- Incorporate hills, trails, or even a beach run if you’re near the coast
- Benefits of changing things up:
- Keeps your mind engaged and interested
- Challenges your body in new ways
- Makes running through winter feel like an adventure
By shaking up your routine, you’ll find it easier to stay excited about your runs - even on the coldest days!
Challenge Yourself
Winter can sometimes feel long and never-ending, but it’s also a fantastic opportunity to set new goals and push yourself out of your comfort zone. Taking on a challenge can keep your running routine fresh and give you something exciting to work towards.
- Sign up for a racing challenge to stay motivated.
- Try the popular Couch-to-5k program if you’re just starting out
- Join a local parkrun for a fun, community-focused event
- Take on the Ronhill #runeveryday challenge in October for a daily commitment
- Benefits of setting a winter challenge:
- Gives you a clear goal to work towards
- Adds excitement and purpose to your runs
- Helps you stay consistent, even when the weather isn’t ideal
Grab this New Year by the horns and dare yourself to do something different. You might just surprise yourself with what you can achieve!
The Right Footwear
Winter brings its own set of challenges when it comes to running surfaces. Wet leaves, mud, ice, and uneven terrain can all make your usual routes trickier to navigate. That’s why having the right footwear is essential for comfort, safety, and performance.
- Invest in a comfortable, supportive pair of running shoes designed for winter conditions.
- Look for shoes with good grip and traction to handle slippery surfaces
- Choose options that offer extra guidance and stability for your stride
- Consider waterproof or water-resistant materials to help keep your feet dry
- When your shoes have clocked up all the miles they can handle:
- Recycle them with the Runners Need Recycle My Run scheme
- Replace them with a fresh pair to keep your feet protected and your runs enjoyable
By choosing the right footwear and recycling responsibly, you’ll be ready to tackle any winter challenge while also doing your bit for the environment.
If you're looking for a new pair of winter race, road, or trail running shoes, why not check out our incredible collection of Altra Shoes? Whether you’re a beginner runner or an experienced athlete, Altra has a pair of running shoes to suit every need.
Winter Running FAQs
Dress in moisture-wicking base layers, add insulating mid-layers, and finish with a windproof or waterproof outer shell. Choose running tights, gloves, a hat, and possibly a neck gaiter. Layer so you can remove items if you get too warm. Avoid cotton, which stays wet and can chill you.
Yes, it’s safe with proper preparation. Check the weather before heading out, avoid extreme conditions, and wear reflective gear for visibility. Run during daylight if possible and choose well-lit, cleared routes. Always let someone know your route and expected return time for safety.
Set achievable goals, try new routes, and use virtual races for motivation. Running with a friend or joining a group can help keep you accountable. Remember the mental health and fitness benefits of running in winter to stay inspired and disciplined.
Yes, warming up is crucial in cold weather. Start with a brisk walk or light jog for at least 5–10 minutes to prepare your muscles and joints. This helps prevent injuries and makes your run more comfortable.
If you feel cold or wet, slow your pace and head home. Layer clothing so you can adjust, and carry extra gear if needed. Change into dry, warm clothes immediately after your run to avoid chilling down.
Slow your pace, shorten your stride, and focus on your footing. Wear shoes with good traction or consider traction aids. Avoid known icy spots and stick to well-maintained paths when possible.
Aim to maintain your routine, but be flexible. If conditions are unsafe, opt for shorter, safer runs or cross-train indoors. Listen to your body and adjust your schedule as needed to stay consistent and healthy.
Wear gloves, a hat, and possibly a neck gaiter to keep hands, ears, and face warm. Use moisture-wicking socks and consider thermal insoles for your shoes. Cover exposed skin to prevent frostbite.
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