Running in winter can feel refreshing, peaceful, and incredibly rewarding, especially with the amazing winter scenery, but it also requires more preparation than running in warm weather. Cold temperatures, shorter daylight hours, and slippery terrain change how you should dress, fuel, and train.
With the right approach, winter running can become one of the best phases of your training year. Best of all, you don’t need to take a break.
Here’s everything you need to know to stay warm, safe, and strong throughout your winter training.
1. Dress Smart: Layering Is Everything
The number one rule of winter running is don’t overdress. You should feel slightly cold when you start, but don't worry, as within 10 minutes, your body will warm up.
Key clothing:
- Base Layer: A snug-fitting, moisture-wicking material, such as merino wool or a synthetic blend, is essential to keep sweat away from your skin. Avoid cotton.
- Mid Layer: Use this for insulation on colder days. A fleece or other synthetic insulation works well because it preserves warmth even when damp.
- Outer Layer: A light, breathable, windproof, and water-resistant jacket or vest blocks the elements while allowing sweat to escape.
Rule of thumb: Dress as if it is 10°C warmer than the actual temperature.
Also consider safety! For shorter daylight hours, wear reflective gear and possibly a headlamp. Take your phone with you, especially on longer runs.
2. Winter Shoes = Winter Tyres
Winter terrain is unpredictable. Your usual summer shoes may not grip well.
Look for:
- Shoes with good tread for better grip. Trail running shoes can also work.
- Water-resistant uppers (like Gore-Tex) if you run in snow or slush.
- A slightly roomier fit to allow warm socks without squeezing your toes.
- Thermal or wool-blend socks (they will keep you warm).
3. Training Smart in Winter: Off-Season Mindset
Training in cold weather feels different, and that’s completely normal. Your muscles take longer to warm up, your stride might shorten when the ground is slippery, and breathing cold air can feel uncomfortable until you get used to it. Instead of pushing through as if nothing has changed, it helps to make slight adjustments to your routine.
Warm Up Properly
In winter, warming up becomes even more important. Spend 5–10 minutes indoors doing simple dynamic movements: leg swings, light squats, hip mobility, or jogging in place. This gets your body ready so the first few minutes outside don’t feel as tough.
Run by Effort Instead of Pace
Your pace will usually be slower in the cold, and that’s okay. Extra layers, wind, and uneven surfaces all affect speed. Focus on how the effort feels, not what your smartwatch shows. Staying consistent through winter matters much more than your pace.
Winter is the perfect time to refine your running, rebuild strength, and fix overlooked weaknesses.
Off-Season: The Part Most Runners Overlook
Besides dressing well and eating right, winter is also when your overall training approach matters most. Many runners think winter is just “easy miles” or a long break, but the off-season is a great chance to work on things you can’t fix during race season.
When overall training volume drops, the off-season becomes the perfect window to focus on areas that usually get pushed aside during heavy training blocks. This is the time to work on your weaknesses: improve running mechanics, rebuild strength lost during competition season, or address imbalances that may have gone unnoticed when training intensity was high.
A big part of this phase is proactive injury prevention. With less fatigue and more time, you can focus on correcting movement patterns, increasing joint stability, and strengthening the muscles that protect your knees, hips, ankles, and back. Structured strength training, especially work targeting the core, glutes, and posterior chain, helps build a more resilient foundation, making your body more capable of handling higher training loads. Mobility work and flexibility training also play a key role, improving range of motion and reducing the risk of overuse injuries once the season ramps up again.
The biggest mistake runners make is losing structure for too long. A short break is fine, but weeks of either complete rest or random training make it hard to get going again. The athletes who start the next season stronger are the ones who keep a simple structure: reduced volume but consistent workouts, two strength sessions per week, and a clear plan.
The off-season isn’t about doing more. It’s about doing the right things. Build strength, improve technique, and keep a steady rhythm without letting training take over your life. Do that, and you’ll enter the next season fresh, healthy, and already one step ahead.
4. Nutrition and Hydration Change in the Cold
When you run in winter, your body is doing two jobs at once: it produces energy to move your muscles, and it generates extra heat to maintain your core temperature.
This means your calorie expenditure increases, especially in temperatures below 5°C. When exposed to cold, your body activates brown fat, which burns calories to produce heat. This is great news for anyone looking to lose a few extra pounds. And if you want to support your metabolism even further, there's Fusion; a powerful formula based on natural stimulants, plant extracts, and adaptogens.
Boost your metabolism this winter with Fusion 4Endurance Pro!
Why Carbs Matter More in Winter
Your metabolism automatically shifts to burn more carbohydrates because they can be broken down faster than fats, a crucial advantage when your body needs immediate energy to stay warm. Carbohydrates provide the quickest fuel for this thermogenic process, and if glycogen is low, you'll fatigue faster and feel “flat” during your run.
Supporting performance in winter means making sure your glycogen stores stay topped up. This is where a sports drink with a high amount of carbohydrates and electrolytes becomes especially useful. Nrgy Drink 90 will fuel your winter runs with plenty of flavor options, helping you avoid flavor fatigue!
Nrgy Drink 90 Limited Edition
Nrgy Drink 45
Nrgy Drink 90
4Energy Drink
Hydration Still Matters
In winter, you may not feel as thirsty, but your body still loses fluid through sweat and through breathing cold air. When it’s cold, thirst signals decrease by up to 40%, even though fluid loss continues. You also lose water simply by breathing, as every exhale releases warm, moist air. Sipping Nrgy Drink 90 provides steady energy, hydration, and electrolytes suited for the colder months.
Drink before and after your run, even if you don't feel thirsty. Electrolytes such as Electrolytes 4Energy or Zero Drink help you rehydrate after demanding runs. For longer sessions, you can also add a recovery drink such as Regen or Recovery Whey Formula, now also available in a vegan version.
Winter runs demand more from your muscles! Recover with high-quality recovery and protein drinks.
Why Protein-oriented Recovery Drinks are Even More Important in Winter
Muscles are under greater strain when running in winter. Cold temperatures make them less flexible and slower to warm up, which means they take longer to function optimally. Until they do, they are more prone to tightness, reduced efficiency, and a higher risk of injury.
Changing ground conditions (snow, ice, frozen pavement, mud) also increase the workload. With less traction, your body needs far more stabilization and balance. This makes the calves, quadriceps, and glutes work harder with every step, because they must constantly correct for slipping and uneven footing.
On top of that, many runners forget how much extra weight they carry in winter: heavier clothing, layered gear, thicker shoes, and sometimes additional equipment. All of this increases muscular demand and leads to more micro-damage after each session.
That’s why winter recovery needs extra attention. Just as fueling with carbohydrates becomes even more important for performance in the cold, protein intake becomes more important for recovery to support muscle repair, reduce soreness, and keep training consistent throughout the season.
Recovery Whey Formula
Recovery Vegan Formula
Regen
Rego Rapid Recovery Bag
5. Don’t Forget Your Vitamins & Minerals
During winter, magnesium becomes even more important because several seasonal factors increase your body’s need for it while also making a deficiency more likely!
Magnesium is required to activate vitamin D in the body. In winter, vitamin D levels drop due to reduced sunlight, so your body needs more magnesium to convert the vitamin D you do have into its active form. Low magnesium means poorer vitamin D activation, which can weaken your immune system and increase fatigue.
Vitamin D is essential. In Eastern, Central, and Northern Europe, 60–80% of the population becomes deficient in winter. This can lead to fatigue, low energy, bone pain, muscle aches, poor sleep, and mood swings. For most people, vitamin D should be the number one supplement during the colder months.
Cold weather also makes muscles tighten, as low temperatures cause both muscles and blood vessels to constrict. Magnesium helps reduce this tension and supports healthy circulation. Keep Magnesium Direct with you so you can take it right after your run!
Keep muscles loose and circulation smooth this winter with Magnesium Direct 4Endurance Pro.
Because of a poorer winter diet (typically lower in green, leafy vegetables) and disrupted circadian rhythms, many athletes struggle during the colder months. Magnesium+ or Marine Magnesium can support melatonin synthesis and help relax the nervous system, improving overall sleep quality.
Loaded
Vit+Min
Immuno
Triple Magnesium Complex
Conclusion
Winter doesn’t have to be a season of slowing down. With the right gear, smart training, proper fueling, and targeted supplementation, it can become one of the strongest phases of your running year.
Cold weather builds resilience, strengthens discipline, and offers some of the most peaceful running environments you’ll ever experience. Stay warm, stay prepared, stay fueled, and winter will reward you with progress that carries into the entire season ahead.
