Winter Tips for Runners


It seems unfair that December and January coincides with when you should really be getting serious about your training for the spring marathon season.

Even if you’re not running a big one next year, there are a few things to bear in mind if you’re running during the winter months – whether you’re inside or out.

Cold weather = cold muscles and joints, which makes you much more prone to injury.

If you’re running this winter, bear these tips in mind:

Tip #1: Don’t Skimp on Your Warmup

Cold makes you more prone to injury.

During winter, it’s even MORE important to warm up properly.

Want to know how to warm up effectively before a run? Click here for tips on how to warm up before a run. Yes, it’s written for marathon training but the warm up principles are the same if you’re marathon training or just going for a run.

Believe it or not, you’ll feel much more mobile with warm muscles and joints.

Tip #2: Stretch Before Bed

In cold weather, you’ll feel even more stiff the day after a run – so it’s even more important to make stretching a priority.

I totally get that you might not be excited at the prospect of stretching right after a run (hot chocolate may be higher on the priority list at that point).

We recommend our clients incorporate a few good stretches right before bed. It will decrease next-day DOMs and stiffness (if done correctly) and keep muscles pliable for those cold winter runs.

Don’t know how to stretch? Check out our ultimate guide on stretching.

Tip #3: Watch Your Footing!

Don’t forget that just because it doesn’t look icy doesn’t mean it isn’t.

Especially on the ends of the day runs (early morning or evening after work) – what was water or slush during the day may freeze in the evening.

Best bet? Try running during your lunch break if you can.

If not, aim for well-used running paths or roads that are usually salted.

A fall will set back your training by days or weeks.

Tip #4: A Simple Trick for Warm Hands

Tube socks are a lightweight but easy way to keep your hands warm during a run  – your fingers stay together and share heat more than in gloves.

They also double up as a handy sweat wicker if you need it!

It sounds like a simple tip, but this is one I got from my dad, and it really does work.

Tip #5: Have a Runner’s MOT

If you’re feeling stiffer than usual or gearing up for marathon training, a runner’s MOT is a great way to check where you’re carrying extra tension you’re not aware of, or get some tips for stretches you may want to focus on.

You can book a runner’s MOT here, or if you’d like to put it on your wish list as a gift here’s the link to our holiday shop.

If you are gearing up to run a marathon, you may want to check out our marathon packages at, or sign up for our marathon training series. You can sign up via the first post in the series, Marathon Training: A Compressed Guide to Everything You Need to Know.

There you have it!

If you try one of these tips, let us know how you go in the comments below.

Have one of your own? Please share here so others can try yours too.

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