Your breath steams, the first step crunches on the frozen ground. While others wrap themselves in blankets and hope for spring, you are outside – training, running, alive. But is that healthy? Or does jogging in winter even set you back in your training and expose you to an increased risk of injury and illness?
Spoiler: Running in the cold is even worth it - provided you follow important rules. Because those who do it right not only strengthen body and mind, but even have health benefits from running training in the cold season. Why that is – and how you stay warm, safe and motivated – you can read here. And you certainly wouldn't have expected the tip we have for you at the end of the article. But first:
Why You should Run in the Winter
“Winners are made in winter.” – this sentence echoes in the minds of many runners And it's true: Training in the cold is more than discipline – it brings measurable effects. We have 4 advantages that running in winter can bring:
Regular running in the cold trains the immune system and makes you more resistant to infections.
Because the body does not have to actively cool down, the cardiovascular system is even spared during winter running.
Cold and light trigger the release of happiness hormones that help prevent winter blues.
These advantages taken together toughen you up. You are less likely to shy away from challenges and will master challenges mentally better.
“When walking or jogging, the body releases various transmitters such as serotonin, dopamine and noradrenaline. […] true satisfaction and happiness hormones.”
Warm-up: how to get your Body up to Temperature
Start with mobilization exercises, such as large arm circles, light squats, hops on the spot and a few minutes of skipping rope or light jogging. Goal: Get the circulation going before the cold shock strikes.
Here is a nice thought that we like to remember: Warmth is not a question of temperature, but of blood circulation. Give your body at least five minutes to get up to operating temperature. And listen to its signs – shortness of breath or stiff limbs are warning signals.
The breath is particularly important and that is why we will talk about it several times in this article. Norbert Hensen, co-founder of the magazine “LÄUFT” says “A cloth in front of your mouth and nose makes breathing more pleasant in very cold weather”. But at very low temperatures, the following applies: From –10 °C it is better to run loosely, from –15 °C it is better to pause training. Because even with nasal breathing, the bronchi can become irritated.
The Best Winter Running Technique is Small, Quiet, Safe
Your step in winter is different: smaller, more deliberate, more alert. The ground is not your friend – it is a touchstone. Smoothness, wetness, leaves – they demand your attention.
When running in the cold season, different biomechanical rules apply than in summer. Cold, smoothness and limited mobility require an adapted running technique – not least for safety reasons. If you want to run efficiently in winter, you should observe these basic principles:
Take small, controlled steps – instead of powerful, long steps. This will keep you stable and reduce the risk of slipping.
Place your foot flat and quietly. Avoid jumping movements and too much heel or forefoot running – especially on ice.
Keep your upper body upright, leaning slightly forward. This keeps your center of gravity over your foot.
Use your arms actively for stabilization. A rhythmic movement helps you to maintain your balance.
Reduce your pace. Your body needs more energy to keep warm – especially in frost.
Breathe through your nose or a cloth. This warms the cold air and protects the airways.
Run calmly instead of quickly. The training stimulus remains – your body works more intensively in winter than you think.
Wear spikes or special trail shoes of course from our shop, if you are running on icy surfaces – for more grip and safety.
Massive Dehydration … in Winter?
Winter makes you thirsty without you noticing. It sounds crazy at first, but cold air removes a lot of moisture from the body when breathing. Even if you sweat much less in winter: Your mucous membranes dry out and your cells lose water. That's why drinking is part of winter running – before, after and on longer distances also in between. A rule of thumb says, 200 milliliters every 20 minutes!
Particularly treacherous: Those who feel hypothermic do not reach for water, but for a hot shower. So be aware of your fluid intake – your circulation will thank you.
Running Training Routine in Winter: Continuous Increase
Winter training is like writing with gloves: unusual, but with practice it becomes precise. A good week consists not only of kilometers, but of rhythm.
A good winter week consists of three elements: easy continuous run (e. g. Mondays 30 min.), interval training (Wednesdays, e. g. 5 × 2 min.) and a longer run on the weekend. Supplement with rest days, stretching and strength exercises with your own body weight. Depending on your personal performance, you can of course increase this, but if you are unsure, please speak to a medical professional or your running coach. A running routine for the winter could look like this:
- On Mondays you run loosely – a reset after the weekend. Maybe 30 minutes at a quiet pace, your thoughts drifting with the clouds.
- On Wednesday you bring dynamics into play: five times two minutes briskly, with walking breaks in between.
- Saturday is long-distance time: A quiet run, longer than usual – a trip into the landscape and a gift to your perseverance.
In between: Rest days, stretching routine, maybe a little strength training with your own body weight. Because winter running is more than kilometers in Strava, you train yourself until spring in patience, in body awareness, in resilience.
The Right Clothing is Half the Battle
In winter, you should come to terms with the idea that your outfit should not only be pretty, but primarily functional. It is no coincidence that outdoor outfitters have invented the onion principle. Several thin layers work better than one thick one – they regulate heat and moisture because the air between the layers insulates. The rule of thumb is: You may feel a brief chill when you start running. If you are immediately warm, you are overdressed.
But how do you know if you are dressed correctly? Our style guide for different temperatures will show you.
When You Prefer not to Run but Take a Running Break
Sometimes the body says: not today. And that's okay. In case of black ice, stormy snow or temperatures below –15 °C, a break is not a weakness, but smart. Stress without recovery is not a strength – but a risk.
Instead, treat yourself to walks, a yoga flow or a coffee after stretching. That's also part of the training: listening to yourself. And if you still can't find peace, put on your clean indoor shoes and get on the treadmill. But don't just train on the treadmill in winter, but also outdoors. We have written a really clear article about this, with the advantages and disadvantages of running in winter compared to treadmill training.
By the way, if you are just starting to run, or are a little older and not are a top athlete, a meteorologist recommends in his study on sport in cold temperatures that temperatures below 0 degrees Celsius could already be dangerous for your health. (Matzarakis, Andreas, Dominik Fröhlich, Stéphane Bermon, and Paolo Emilio Adami. 2019. “”Visualization of Climate Factors for Sports Events and Activities–The Tokyo 2020 Olympic Games Atmosphere 10, no. 10: 572. https://doi.org/10.3390/atmos10100572)
Conclusion: the Cold Makes You Stronger and Even Smarter
Running in winter is not a competition – it is a quiet victory over hesitation. Against the inner resistance, for the long-term gain. It is the knowledge: You go out while others skip training. You will become more alert, clearer, stronger. Jogging in winter not only strengthens your immune system, but studies also show that it improves your general physical fitness. If you follow simple rules such as correct warm-up, correct breathing and appropriate clothing, running in the cold season becomes a safe and healthy routine.
When you go out in the cold, you not only train your body, but also your resistance and your focus. The cold will not break you - with the right preparation and running clothes, a challenge becomes - just another successful training session.
FAQ: is Jogging in Cold Weather Healthy – and What should You Pay Attention to?
Yes, jogging in cold weather can be very healthy – provided you follow some basic rules. The exercise in the fresh air strengthens the immune system, increases calorie consumption and promotes mental resilience. In addition, training at low temperatures is often easier on the joints, as the body does not overheat as much.
Dress according to the so-called onion principle: Several breathable layers keep you warm and regulate moisture better than a thick jacket. A combination of functional underwear, fleece and windproof running jacket has proven particularly effective.
Be sure to warm up inside before you start running. Mobilization exercises and light stretching get your circulation going and reduce the risk of muscle injuries. Start running slowly outside and increase your pace only after a few minutes.
Breathe in through your nose and out through your mouth if possible. This pre-warms and moistens the cold air before it enters the lungs – this protects your airways from irritation.
Adjust your training to the temperatures: It is better to run a little shorter or at a more moderate pace. The body needs more energy for thermoregulation in the cold, so you should not overexert it additionally.
Yes. Even at low temperatures, you lose fluid through breathing and sweat. Therefore, drink enough – ideally lukewarm water or unsweetened tea – before and after the run.
Wear reflective clothing or a headlamp, especially for runs at dusk or darkness. This makes you more visible to others and significantly reduces the risk of accidents. But we have a really good guide to running in the dark written.
For autumn and winter, trail shoes are often a better choice than normal road shoes, as their denser and more robust upper material better protects against cold and wetness, even if no Gore-Tex is used. Many trail shoes also offer more space in the forefoot, which increases freedom of movement on uneven terrain and allows you to wear thicker socks. The sole is particularly important: a coarse tread provides better grip on soft or wet surfaces such as leaves, snow or forest paths. Some trail shoes also have special rubber compounds that offer more grip on wet floors. So-called hybrid or gravel shoes such as the hybrid models from Craft are particularly suitable for changing surfaces. In addition, many manufacturers offer coarse variants of well-known road shoes, such as the Experience Wild from Altra, the Rider TT from Mizuno, the Supernova ATR from Adidas or Asics models with the designation TR. Spikes, on the other hand, are not suitable for winter, but exclusively for use on the track
Change into dry, warm clothing immediately after training. This will prevent your body from cooling down and reduce the risk of catching a cold. And you can also improve a lot when it comes to food.
At temperatures below –10 °C, you should avoid running outside. In such cases, training on the treadmill indoors is a safe and healthy alternative. Read now the recommendations of our team athlete Aileen, who is a teacher for sports and health at the Cologne vocational college, in our blog: Sports nutrition tips for the winter.
Yes – as a rule, jogging is safe up to about −10 °C is harmless to your health if you are healthy and protect yourself well. From temperatures of −15 °C or lower, it becomes critical for healthy runners because the inhaled air can hardly be warmed up enough and can strainthe airways.
Clearly: exercise in the cold air promotes antibody formation, which strengthens the immune system. In addition, training in the cold ensures higher calorie consumption – up to 15 % more in some cases. A real advantage in the cold season.
