I’ve been a winter running enthusiast for years, and I can tell you that this season offers magical moments for runners. Breathing in the fresh air, hearing the snow crunch beneath my feet, and feeling that deep sense of satisfaction after a run in the cold: it’s a joy I’d love to share with you.
And guess what? Running in winter is accessible to everyone. You don’t need to spend a fortune: with a little creativity and preparation, you can start running in winter.
In brief
- No need for high-end equipment: breathable layers, gloves, a toque, and ice cleats are enough.
- Dress so you feel a little cold at the start.
- Start slowly and focus on easy runs rather than intervals on ice.
- You sweat in winter too: drink even if you’re less thirsty.
- A carbohydrate-rich snack beforehand, and a hot drink with protein afterward.
1. Basic equipment
You don’t need the latest equipment. Here’s what I prioritize:
- Good running shoes: I use my usual running shoes. When the surface is slippery, I add low-cost slip-on traction cleats so I don’t slip. If you don’t have any, run on streets or non-icy trails.
- Clothing: no need to invest in high-end brands. A breathable base layer (such as a fitted top) and a light puffer jacket or lightly insulated windbreaker are more than enough. For your hands and feet: regular gloves and a good pair of ski socks. For your legs: leggings with ski long underwear underneath, or lightly insulated pants. Add a neck warmer, a toque or headband, and you’re all set!
The trick is not to be too warm at the start. You should feel slightly cool when you begin running. After a few minutes, your body will warm up and you’ll be comfortable.
2. My tips for running in cold weather
- Start slowly: at first, I run slowly, like an active warm-up. This allows my muscles to gradually adjust to the cold.
- Adjust your pace: running in winter also means accepting that you may need to slow down if conditions require it. In winter, I focus on long, easy runs. I don’t do intervals on ice!
- Choose your routes: icy sidewalks or heavily snow-covered streets aren’t the best places. I like running on groomed snowshoe trails or around parks. It’s safer and often quieter.
3. Eating and drinking: my essentials for energy and hydration
In winter, the cold reduces the sensation of thirst, but we still sweat under our layers of clothing. Here are my suggestions:
- Before your run: a carbohydrate-rich snack such as dried fruit, applesauce, fruit juice, or one or two Zenit energy balls. Good news: our balls tolerate the cold well, down to −20 °C, and don’t freeze in your pocket!
- During your run: even though cold air reduces thirst, your body still sweats. Bring an insulated bottle with a lukewarm drink if needed, or water with electrolytes for runs longer than 2 hours. For activities lasting more than 90 minutes, plan on having a carbohydrate-rich snack.
- After your run: a hot drink such as my protein hot chocolate, prepared with Zenit organic chocolate plant protein blend, or herbal tea with a Zenit energy square. It helps warm you up while supporting recovery.
4. Why I love winter running
Running in winter reminds me of how capable our bodies are of adapting. It’s also a way to recharge when I’m tired from my workdays and the lack of daylight.
I know the idea of running in the cold can be intimidating at first. But trust me, with a little preparation, you’ll quickly come to love these magical outings.
Ready to try?
Look through your drawers for suitable clothing, put on your running shoes, and go out to enjoy winter. Remember: hydrate even if you’re not thirsty, and listen to your body. There’s no need to wait until spring to keep running.
Happy running, and enjoy winter!
Frequently asked questions
Should you drink when running in winter?
Yes. The cold reduces the sensation of thirst, but we still sweat under our clothing. For runs longer than an hour, bring an insulated bottle.
How should you dress for running at −15 °C?
A breathable base layer, an insulated windbreaker, leggings with long underwear, gloves, a toque, and a neck warmer. You should feel a little cold at the start.
What should you eat before running in winter?
A carbohydrate-rich snack 30 to 60 minutes beforehand: dried fruit, applesauce, juice, or one or two energy balls.
Danielle Dubois, nutritionist
Founder of Zenit Nutrition
References
- American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390. PMID: 17277604
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-568. PMID: 26891166