It's cold outside, the sun sets early, and the couch suddenly seems very inviting.
We all know that feeling.

Nevertheless – or perhaps precisely because of this – winter is a really good time for running.
Winter training is fun, clears your head and lays the foundation for a strong summer.

You just need to keep a few things in mind to ensure that the runs feel good and don't become a torment.

Here are the most important tips we've collected over the years –
from personal experience and from discussions with the community.

Why running in winter is worthwhile

Many people drastically reduce their training in winter or take a complete break.
This time of year has many advantages:

• less distraction
• quieter paths
• Building a solid foundation of endurance

Those who maintain a consistent level of performance throughout the winter will start the spring season with a real advantage.

1. Warm it up indoors already

A few minutes of mobilization are perfectly sufficient.
Move joints through their full range of motion, activate hips, prepare ankles.

Warm joints = fewer injuries and a better start to the run.

Especially in cold weather, this is not a nice-to-have, but a necessity.

2. Don't dress too warmly.

The classic scenario: starting too warm → sweating → cooling down.

The simple rule:
If you feel slightly cold in the first 1-2 minutes, it's perfect.

You will warm up quickly from the movement.
If you dress too warmly, you quickly start to sweat, which is particularly unpleasant on cold days.

3. Protect your ears and neck

You cool down fastest through your head. Everyone's heard that before.

The following small helpers have a particularly big impact:

• Headband or headband for the ears
• Buff or neck tube

Lightweight, inconspicuous and extremely effective.

4. Take a windbreaker and an extra layer.

Especially in winter, the weather can change quickly.
A thin windbreaker or an extra layer takes up hardly any space but can make all the difference. Good organization ensures that essential items are easily accessible and won't bother you while running. Packing a running vest correctly is crucial here.

Especially on longer runs, it pays to consciously plan your setup and not just react spontaneously – particularly in winter when conditions can change quickly. A well-thought-out approach to long runs helps enormously.

5. Slow down

In case of ice, snow or wet ground:
Slow down.

It's better to run slowly and in a controlled manner than to risk a fall and have to take a break for several weeks.

In the mountains, it is especially important to take crampons (lightweight ice axes) with you –
They weigh little, but provide enormous support. In alpine terrain, speed quickly becomes secondary. What's crucial is recognizing risks early, realistically assessing the weather and the route, and acting accordingly – that's precisely what running in the mountains is all about.

Additionally, I recommend reducing the intensity. Firstly, you are more susceptible to illness in winter, and secondly, the lower intensity helps build a solid base of endurance during the winter months.

6. Don't forget to drink!

Even in cold temperatures, the body continuously loses fluid while running – primarily through respiration. That's precisely why hydration is so important when running . The problem is, you often don't notice your thirst until later.

For this reason:

• Bring a flask or hydration bladder
• Drink small sips regularly

This not only helps performance, but also recovery.

7. Take visibility seriously

In winter, it gets dark early – often faster than planned.

Pay attention to:

• reflective elements
• light-colored clothing
• Headlamp at dusk or darkness

Safety first – always.

8. Cardio equipment in the gym as a supplement

Not every winter day is suitable for long runs outdoors. Slippery conditions, darkness, or lack of time can make training difficult.

During such phases, cardio equipment in the gym can be a useful addition – especially for trail runners.

Stairmasters and incline treadmills are particularly effective here.

Both allow for targeted uphill training without significant organizational effort. The constant gradient makes it possible to accumulate a lot of elevation gain, which is often difficult to plan outdoors.

 

Conclusion: Winter is not a break, but preparation

Running in winter is not an obligation, but an opportunity.
If you adjust your training, listen to your body, and are properly equipped, winter will not be an obstacle – but a foundation.

Not every run has to be fast.
Not every run has to be perfect.

Consistency beats intensity – especially in winter.