No I didn’t mess up my title I just find that phrase hysterical, because my sister sings random shit constantly. (Ok I do too, but she is way more awesome at it!) ;-) So if you haven’t noticed it’s winter and my motto for MOST runs is, “Bundle Up B*itches!” Here are a few tips for running out in your winter wonderland, and also when not to!

(My sister’s version is wayyy better and I am random! :-Þ )

Tips For Running In The Cold

  • Layer your clothing. Your innermost layer should be sweat wicking, so that it can pull moisture away from your body as you begin to sweat. Stay away from cotton clothing; it hangs onto moisture, and in cold it will make you extra chilly. Goal is to stay WARM! Also, put on a breathable windproof jacket as last layer.
  • Make sure you wear something on your head. Whether it’s a hat, headband, or hood. Keeping your head warm will help to keep your body warm as well!
  • Wear mittens instead of finger gloves. I feel they keep my hands toastier!
  • If possible try to run later in the day when it is warmer. (I know this isn’t possible for everyone.)
  • Pick a route that is sheltered. Winter winds can be BRUTAL!
  • Lengthen your warm up routine. For speed intervals I generally have myself and my athletes run 2 miles before the workout; physically warming up your muscles will help to prevent any injuries. Also, for your longer runs, start slower than you normally would.
  • Keep your cadence shorter (I run with a faster cadence anyways) Just take smaller steps to avoid any slipping, and make sure your shoes have good treads on them. AVOID running when it is extremely ICY out at all costs!
  • Traction shoes – I am not familiar with them, but have been researching them a bit. I fear that they will mess up your gait, but running on snow does too. So, with that said I would probably try the “screws” rather than the slip on kind. Check out this website it seems pretty informative. (
  • If temperatures get dangerously cold or conditions are insane, just change up your workout, run on the treadmill, or take a REST DAY!
  • As stated above, cold temperatures make our muscles tighter; furthermore, running on snow can alter our gait, if we are not careful with our footing. To combat the risk of injury, recovery and strength & balance training should not be slacked on, and perhaps more emphasized. Lightly stretch before your runs, and more afterwards, ice any sore areas, and break out the foam roller both before and after your runs. LISTEN to your body!!!
  • Immediately change into warm clothes after your run.
  • To stay motivated. Schedule runs with friends and combat the cold together!
  • Don’t forget to hydrate & eat according to your training.


MP(My awesome athlete!!!)



***************Natalie Johnston is USATF certified runner coach serving areas PA, NYC, & NJ.*****************