Winter running guide: how to keep running when it’s dark, cold, and you’d rather stay inside

Runners who keep a steady rhythm through the winter don’t have to start again when spring arrives because they’re already ahead. And crucially, there are still plenty of fantastic winter races all the way through the festive period that you don’t want to miss out on.

You don’t need to run every day or chase personal bests. A realistic plan, a few small changes to your kit, and the right mindset can make all the difference. Our guide explains how to stay warm, run safely and keep your routine going when the weather makes it tempting to stop.

Why winter running matters more than you think

Fitness fades faster than you’d expect

This one feels obvious to the author who struggles to put together a respectable 10k after a week off - but for the better-conditioned reader, it’s easy to think a few months off won’t make much difference, but the body forgets quicker than most people realise. Research shows that aerobic capacity can drop significantly after just a few weeks without training. Significant reductions in VO2max occur within 2 to 4 weeks of detraining, with highly trained individuals experiencing declines of 4–14% in this initial period, while muscle fibres and connective tissues lose their elasticity and efficiency. That's why a first run back in March is going to feel heavier and slower. Your body hasn't lost everything, but it has gone out of practice.

Two runs a week can maintain your fitness

The good news is that you don’t have to do much to avoid that slump. Two short runs each week are enough to preserve most of your aerobic base and keep your muscles and tendons conditioned. It’s about consistency here, not volume. If you’re a PB chaser most of the time, it can be hard to adapt to this mindset, but these steady sessions protect your progress and make increasing your distance in Spring much easier.

The mental benefits matter too

Especially when it’s darker outside, running outdoors helps you more than physically. The NHS notes that daylight exposure improves melatonin and serotonin levels, which in turn support sleep and mood. Half an hour of movement in daylight can ease winter fatigue and boost your sense of wellbeing. If you’re a hybrid or remote worker, try to build a 5k into some of your lunch breaks to make the most of the daylight.

What to wear at different temperatures

Getting your clothing right makes a huge difference. You want to feel slightly cool when you start and comfortably warm once you’re moving. Too many layers cause sweating, and sweat that cools on your skin will make you cold later. Resist the temptation to chuck on the cosy hoodie and layer up correctly.

Merino and modern synthetics wick sweat better than cotton, keeping you warm without feeling heavy- and merino also dries quickly between runs.

Some runners still wear shorts year-round, no matter the weather, and if you tend to run hot, that's much less of an issue than skimping on the upper body wear. Make sure you cover your upper body, head and hands properly, as you lose heat fastest from those areas.

Visibility is also part of your kit choice. Whilst you might look cool in stealth-style black attire, the lack of lighting in areas beyond the main road makes this a risk not worth taking.

Reflective panels, bright layers and a small red light on your jacket or bag make a big difference to how visible you are to drivers and cyclists. A head lamp or chest light helps you see uneven ground and puddles, and it’s worth the small effort to charge it before heading out. The goal isn’t to look like a Christmas tree (although it’ll raise some smiles on your route) - it’s simply to be seen, stay safe and keep your focus on the run rather than what’s ahead in the dark.

For more info on optimal running attire, check out our half marathon kit list.

How to warm up so the first kilometre doesn’t feel miserable

Warm up before you go outside

Cold muscles are tight muscles, and nothing will put your winter runs on hold quicker than a strained hamstring. Spending five minutes moving around indoors before you head out can make the first kilometre feel smoother and reduce the risk of calf or hamstring aches later. You don’t need a complex routine, just enough to raise your heart rate slightly and get your legs moving - especially if you’re going straight from the laptop.

Try marching on the spot with high knees for thirty seconds, then ten hip circles each way. Add twenty arm swings to loosen your shoulders, twenty calf raises on a stair, and ten slow squats to wake up your legs.

Start steady and let your body adapt

When you head outside, give yourself five minutes of easy jogging before you settle into your normal pace. That gentle start lets your breathing adjust to the cold and gives your muscles time to reach working temperature. If your chest feels sharp or tight, cover your mouth and nose with a lightweight snood or thin scarf to warm the air slightly before you breathe it in. The feeling isn’t dangerous, but it can be unpleasant and off-putting. Not to worry, it’s just your airways reacting to the cold, dry air, and it usually fades once you’ve warmed up.

Know when to switch indoors

If you have asthma, or if the cold regularly triggers coughing or wheezing, move the session indoors instead. We’d all love to be all-season road warriors, but the fun part about running isn’t comparison, and winter is no time for heroes. Consistency is more important than pushing through an outdoor run when your body is telling you that you really shouldn’t. A short treadmill run or indoor workout still keeps your progress on track.

Staying safe when it’s dark

Choose routes that feel safe

Most winter runs happen in low light, so route choice matters. Stick to well-lit streets or areas you know well. Residential areas are safer than long, empty paths, and main roads are usually less icy. If there’s no pavement, run on the right-hand side of the road so you can see traffic coming towards you.

Make yourself visible

Drivers’ visibility drops sharply in darker months, so anything that helps you stand out is worthwhile. Reflective trims, bright clothing and clip-on lights make a real difference. A reliable head lamp or chest light helps you see hazards and ensures others see you. Once you’ve used one, you won’t want to go back to guessing what’s ahead.

Adjust for the conditions

Be cautious if you know it’s been cold overnight, and watch for ice on shaded pavements, bridges and canal paths. If it’s slippery when you walk, it’s not safe to run. Even if your regular route is a pleasant towpath straight shot, you should choose alternative routes that have been gritted or thawed by midday and haven’t become slippery mudtraps. If you have the flexibility, try running at lunchtime. It’s brighter, warmer and safer than early mornings or late evenings, and the daylight helps you stay more alert for the rest of the day.

How to train through winter without overdoing it

Focus on maintenance, not mileage

Winter isn’t about breaking records. Two or three relaxed runs a week are enough to maintain your aerobic base and keep your body used to running. Add one short hill session to build strength without needing high speed or long intervals. If you’re lucky with a bright, crisp day at the weekend, it’s fine to push further and go for a longer run as long as conditions are favourable and you feel up to it.

Add hill work

Short hill repeats are ideal when it’s cold. They build strength, improve efficiency and warm you quickly. Once you’ve done a few, it isn’t as unpleasant as it sounds and is a really time-efficient way to train. Find a gentle slope, run uphill for 30 to 45 seconds, jog back down, and repeat six to eight times. Simple, safe and effective.

Train by feel

Cold air raises your heart rate slightly, and the extra layers you’re wearing add a touch of resistance. That means your usual pace might feel harder even though your fitness hasn’t changed. Rather than chasing splits and PBs, focus on how the effort feels. If you can talk in full sentences, you’re training your aerobic system. In short, some runs will be slower in winter, and that’s fine. What matters is keeping the rhythm and keeping momentum, not the medals on Strava.

Prioritise recovery

Cold weather makes muscles tighten more quickly, especially in the calves and Achilles. Take a few minutes to stretch gently while you’re still warm, focusing on the muscles that worked hardest during your run. Changing out of the damp kit straight away helps your body recover by keeping your circulation steady and preventing stiffness from setting in. The NHS recommends stretching soon after exercise to maintain flexibility and support recovery. It’s a small habit that can make a real difference the next day. And if you’re tempted to skip it, just remember how much better that first step out of bed feels the morning after a quick post-run stretch.

Fuel, hydration and warming back up

Keep hydrating even when it’s cold

You might not feel as thirsty as you would running in the summer heat, but you still lose fluid through breathing and light sweat. Cold air is drier, which actually speeds this up. Make sure you’re hydrating sensibly before and after, and not skipping this step to get straight to a hot coffee.

Eat normally and recover properly

Your nutrition doesn’t need to change much in winter (although your post run rewards might be a little more exciting. Porridge, toast or a banana are good pre-run options because they release energy gradually. Always avoid heading out right after a heavy meal, as digestion can make you feel sluggish and rarely has anyone hit a great time after a Sunday roast.

After your run, have something light that includes protein to support recovery. Cold weather slightly increases energy use because your body works harder to stay warm. A cup of tea and toast within twenty minutes of finishing is a solid choice.

Motivation that actually lasts

Make running a routine

Motivation fades quickly when it’s cold and dark, but habits last. Pick specific days and times for running and treat them like appointments. If life gets busy, shorten your run instead of skipping it. Two shorter outings will do more for your fitness than one long one you never manage.

Give yourself something to aim for

Having a target race changes how winter feels. It turns wet, dark runs into preparation rather than punishment. Even a small local 5k is enough to keep you focused on training enough to tide you over. Check out our upcoming runs for inspiration.

Winter running is about consistency and getting it done, rather than pushing hard when it isn’t safe to do so. Dress for the conditions, take time to warm up properly, stay visible and pace yourself by feel. Every steady effort now builds the base you’ll rely on in spring. And when the lighter evenings arrive, you won’t be starting over, you’ll already be ready to kick on and chase down your goals for the year ahead.