As the winter chill sets in, don’t let the cold weather put a freeze on your running routine. Embrace the crisp air and cold temperatures during the winter months and you’ll open up a world of winter running adventure.

Maintaining your running routine (or starting a new one) is a great way to improve your fitness at a time a of year when the lure of sweets and lazy nights on the couch are their most tempting.

You’ll find that running in the winter time is a challenging but rewarding experience, if you can find the courage to brave the cold.

This article covers the challenge of winter running, its benefits, the top ten tips for running safely in the winter weather, and the gear you need to keep you running during the colder months.

The Comfort Crisis and Draw of Winter Running

Winter running is hard. And its on the rise.

As more people engage in cold plunges, ultra marathons across frozen tundras, and grueling obstacle course races, it seems that doing hard things in physically challenging environments is gaining popularity.

Author Michael Easter writes in The Comfort Crisis, “We are living progressively sheltered, sterile, temperature-controlled, overfed, underchallenged, safety-netted lives.” Easter paints this issue as a crisis of our time and goes on to recommend several remedies to combat our collective inclination toward comfort. One of his recommendations is the Misogi.

The Misogi is an ancient Japanese tradition of bathing beneath a cold waterfall to purify one’s mind and deepen their connection with nature. Easter describes a more modern adaptation of the Misogi that involves purification through physical challenges. The first rule of the Misogi? Your challenge needs to be hard.

Like really hard. Like 50/50 chance of success hard.

Running in the extreme cold of winter, might not qualify as a Misogi on it’s own, but acts as somewhat of a micro-Misogi. If you can, winter running on a trail, surrounded by nature on a quiet winter morning does feel challenging yet purifying. And if you want to take on your own Misogi that lies outside of your current comfort zone, winter running can be a way to build up to a larger physical challenge like a marathon.

It’s fair to say that anyone who crawls out of a nice warm bed to traverse icy roads during very cold weather is tapping into the spirit of Misogi. Cold weather runs offer far from ideal conditions. But something about the wet air, the empty streets, and the promise of a warm cup of hot chocolate after its all over makes braving a frigid run worth every step. And the good news is, with a little preparation we can chase the purifying feeling of Misogi each day simply by walking out our front door.

Benefits of Winter Running

Calorie Burn: Cold weather can boost calorie burn as your body works harder to regulate temperature and keep your body warm. If you’re new to winter running, you will find almost immediately that it’s more exhausting than running in nice weather. That’s because your body is not only responding to the demands of the run, but tearing through calories to generate body heat.

Mental Toughness: Conquering the elements builds mental resilience and a sense of accomplishment. According to Easter, “… a radical new body of evidence shows that people are at their best—physically harder, mentally tougher, and spiritually sounder—after experiencing the same discomforts our early ancestors were exposed to every day.” Anyone who puts in the miles during the dark twilight of early winter mornings can tell you it takes mental toughness to conquer every fiber of your being screaming at you to get back in bed.

Vitamin D Exposure: Limited sunlight in winter can lead to vitamin D deficiency; outdoor running helps counteract this. If your schedule allows for it, running during a lunch break, or time of day when sunlight shines through can help increase Vitamin D. If you live somewhere that’s dark and gray for several months of the winter, taking advantage of those moments of sunshine may also help reduce the risk of “SAD” or seasonal affective disorder. 

Fresh Air: Winter air tends to be crisp and refreshing, providing a rejuvenating experience. Time outdoors in the winter adds clarity to our thinking. Even a simple walk spending time breathing the fresh air of winter can make us feel more alive. According to the British Heart Foundation, “No matter how long or short your walk is, in addition to the physical benefits, going out for a walk even when you don’t feel like it can do wonders for your mental health and general wellbeing.” 

Avoiding the Seasonal Slump: Maintaining a running routine can combat the winter blues and keep you active year-round. Staying active in the winter also keeps you in shape for your fitness goals in the coming year. No need to scramble to get beach ready in May if you maintain your fitness through February.

Adventure: The most underrated benefit of winter running is the small dose of adventure you get from hitting the trail, or uninhabited downtown streets on a cold winter morning. The summer and autumn crowds have retreated to the warmth of their homes, leaving you a world to be explored unencumbered by the masses. Your favorite hikes, trails, and roads become instantly more interesting when you’re the only one out there. 

Safe Winter Running Tips

Easter and Marcus Elliot, owner of P3 fitness and one of the leaders in introducing the concept of Misogi to the Western vernacular, emphasize the importance of the second rule of engaging in a Misogi challenge. 

“Don’t die.”

Getting out of your comfort zone comes with risk. Running outdoors during the winter season is no exception. If colder weather runs are part of your personal Misogi, then you’ll want to follow the below tips for safe winter running so you don’t break that second rule.

1. Layer Up Like a Pro

Invest in moisture-wicking base layers to keep sweat away from your skin, insulating layers for warmth, and a windproof outer layer to shield against biting winds. Dressing in layers allows you to regulate your body temperature and stay outdoors as long as you like. Remember, discomfort is okay. Dying is not.

2. Choose the Right Footwear

Opt for running shoes with excellent traction to navigate slippery surfaces. If you encounter snow or ice on your runs, consider investing in trail running shoes or add removable traction devices to your regular shoes for added grip.

3. Protect Your Extremities

Cold extremities can make your run miserable…and dangerous. Wear insulated gloves, thermal socks, and a hat to keep your hands, feet, and head warm. Don’t forget to protect your face with a breathable neck gaiter or mask. Don’t worry, the internet won’t think you’re a wimp just because you cover up. Remember, even David Goggins wears heated gloves to keep his hands warm.

4. Run During Daylight Hours (If Possible)

Winter days are shorter, and visibility can be challenging. Not only for you, but for drivers. Add in poor road conditions and the risk to you as a sidewalk spartan increases dramatically. Whenever possible, schedule your runs during daylight hours to ensure better visibility and reduce the risk of accidents. If running in low-light conditions, wear reflective gear to enhance visibility.

5. Warm-Up Indoors

Before heading out into the cold, warm up your muscles indoors to reduce the risk of injury. You can’t combat the comfort crisis if you’re injured. Perform dynamic stretches and light exercises like bodyweight squats, lunges, jumping jacks, and burpees to increase blood flow and flexibility.

6. Hydrate, Hydrate, Hydrate

I cannot tell you how many times I see winter runners without water. The water bottle seems to be the first thing we grab in the summer, but almost always gets ignored in the winter. Even in colder temperatures, staying hydrated is crucial. Cold air can be deceptively dry, leading to increased fluid loss. Hydrate adequately before, during, and after your run to maintain proper hydration levels.

7. Pay Attention to Wind Chill

Wind chill can make the temperature feel significantly colder. Check the weather forecast and factor in wind chill when planning your run. Dress accordingly to protect yourself from the biting cold.

8. Adjust Your Pace

Winter conditions may require you to adjust your running pace. Icy surfaces can be hazardous and they aren’t always obvious especially when running in the dark. So, slow down and focus on maintaining good form to reduce the risk of slipping and falling.

9. Stay Visible

Winter often brings overcast skies and reduced visibility. Wear bright, reflective clothing to ensure you’re easily seen by drivers, cyclists, and other pedestrians.

10. Listen to Your Body

Pay close attention to how your body responds to the cold. If you experience numbness, pain, or excessive shivering, it’s crucial to cut your run short and seek warmth immediately. It can help to start with shorter runs to see how your body responds to the cold if it’s not something you’re used to. Work your way up to longer runs as you become acclimated.

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Top 5 Pieces of Equipment for Winter Running

A few pieces of equipment will keep you safely running the trails and streets of your town during the coldest time of year.

1. Moisture-Wicking Base Layers

Your base layer should keep sweat away from your skin, preventing discomfort and helping to regulate core temperature. Invest in a few pairs of long sleeve, moisture-wicking shirts and tights – enough to get you through a week of your running schedule.

2. Trail Shoes 

Trail shoes can help provide enhanced traction on uneven and slippery surfaces for a safer run.

3. Windproof and Rain Proof Outer Layer

A wind/rain proof outer layer protects against the elements like biting winds, keeping you dry in challenging weather conditions.

4. Reflective Gear

Make sure your winter running gear includes reflective elements to increase visibility during those shorter days and longer nights. Running in low-light conditions is one of the most dangerous parts of winter running. Reflective gear may help reduce the risk of accidents during winter runs.

5. Headlamp

If the only time you can hit the pavement (or trail) is the early morning or late evening, then a headlamp is a non-negotiable. A headlamp not only increases your visibility, allowing you to avoid hazards like rocks, black ice, and loose gravel, but it also helps drivers to see you when you’re out on the road.

6. Removable Traction Devices

Foot traction devices are detachable and can provide better traction in snowy or icy conditions, improving stability and reducing the risk of slips.

Conclusion

Whether you are on a quest to achieve a Misogi in 2024, or you just like to do some exercise outdoors, maintaining a year round running routine is a great way to improve your health and fitness.

Whatever the case, stay safe, and make the most of your runs with these tips and essential gear recommendations.

Happy running!

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