At Tape2Tape Nicola and Neil love running in the colder weather. From the falling leaves in Autumn to a cold and frosty training run in the winter, we both love the feel and fresher air that comes upon us in the colder weather.
Winter running can be a refreshing way to stay fit, but it also presents unique challenges like cold temperatures, snow and ice. Here are some of our key tips to help you stay safe and comfortable during your cold weather runs:
Clothing Layers
Depending on the weather conditions, here are our top clothing tips. We always start off with extra layers on which you can take off when you warm up.
- Base Layer: Wear moisture-wicking fabric to pull sweat away from your skin. Avoid cotton as it will become heavy with sweat and make you feel cold.
- Insulating Layer: A lightweight fleece or a long-sleeve shirt for warmth. You’ll want something that traps body heat without making you overheat.
- Outer Layer: A windproof or waterproof jacket to protect you from wind and precipitation. Look for breathable options so you don’t get too sweaty.
- Accessories: Wear a hat or headband to keep your ears warm, gloves or mittens to protect your hands, and a neck gaiter or scarf to shield your face from cold winds.
 Footwear
Whilst it is not too often in the UK that we experience extreme cold weather, these footwear tips will assist for when it does descend upon us.
- Traction: In icy or snowy conditions, choose running shoes with added grip.
- Waterproofing: Consider water-resistant shoes to keep your feet dry if you’re running through wet or slushy conditions.
- Thick Socks: Wool or moisture-wicking synthetic socks are best to keep your feet warm and dry.
Warm Up Properly
How many of us consider setting a few extra minutes aside to do a warm up.
Cold muscles are more prone to injury, so it’s important to spend extra time warming up before heading out in the winter. Focus on dynamic stretches (leg swings, lunges, arm circles) and light jogging to get your blood flowing.
Stay Visible
Winter days are shorter, so you might be running in low light or darkness. Wear bright, reflective gear like vests, armbands, or a head torch to stay visible to drivers and other pedestrians.
Know Your Terrain
Plan your route well and avoid taking any unnecessary risks.
- Ice and Snow: Be cautious of slippery spots. When running on icy paths, slow down and keep your feet closer to the ground to maintain stability.
- Puddles & Slush: Avoid puddles when possible to prevent your feet from getting soaked, as wet feet can lead to blisters or frostbite in extreme conditions.
Hydrate and Fuel Well
You might not feel as thirsty in cold weather, but dehydration can still happen. Drink water before, during and after your run. Also, bring along a snack if you’re going for a longer run, as your body will still need fuel in the cold.
Adjust Your Expectations
Winter running can be slower than running in warm weather, especially on snow or ice. Don’t be hard on yourself if your pace is slower than usual—focus on enjoying the run and staying consistent.
Just enjoy the experience of breathing in fresher air.
Post-Run Care
- Get Dry Quickly: As soon as you’re finished, change into dry clothes to prevent chilling. Wool or moisture-wicking fabrics will help you stay warm after your run. Your head loses the most heat so consider popping a hat on too.
- Stretch and Recover: Warm up your muscles with static stretches or foam rolling after your run to improve flexibility and reduce muscle tightness.
Safety First
If the conditions are particularly harsh (heavy snow, freezing rain, etc.), consider indoor alternatives like treadmill running. Listen to your body, and if you’re feeling too cold or unsafe, cut the run short or skip it altogether.
Embrace the Mental Boost
Winter running can feel mentally challenging at times, but it’s a great way to build mental toughness. The crisp air and quiet of winter can offer a refreshing change of pace compared to warmer months, making it a great time to recharge mentally while staying active.
Further advice can be found on RUNNERS WORLD
Video about Winter Gear
Full details of all our runners advice can be found TAPE2TAPE RUNNER ADVICE
Details of our upcoming race HERE
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