Winter running: practical tips and gear for running through winter

Breathe in the fresh, invigorating air. Let natural light surround you, get your body moving, release endorphins, and give your mind a well-deserved break. Winter running is among the most beneficial winter activities, both for mental health and overall well-being. Do you practice winter jogging?

Easy to fit into a busy schedule and possible despite sometimes more demanding weather conditions, winter running continues to grow in popularity. However, to fully reap its benefits, a few basic rules apply.

To help you run comfortably and safely throughout the winter, NOPé consulted its collaborator, Arianne Labrie, a kinesiologist and founder of Mouvement Zen Actif, a company that supports running enthusiasts and outdoor sports lovers.

Practical tips for running in winter

If winter jogging appeals to you, be aware that you will need to adapt to a variety of surfaces, sometimes icy, sometimes snowy, as well as temperatures ranging from mild spring-like breezes to bitter Siberian cold.

Whether you choose to run in a park, on a bike path, in your neighbourhood streets, or on trails, it is important to choose appropriate clothing, adjust your running pace, and listen to your body.

“In winter, you have to accept that everything changes: the surface, the temperature, and even how your body feels. It’s really important to listen to yourself. If you’re in pain or if you’re cold, you slow down. Winter is not the time to push at all costs,” says Arianne.

What to wear for running in the winter ?

As with many cardiovascular sports, the layering system is key. Your winter running gear clothing should keep you warm without overheating while efficiently wicking away moisture.

• Rule 1: A base layer worn close to the skin, made of synthetic fabric or merino wool, helps retain heat while keeping the skin dry.
• Rule 2: A mid-layer provides additional insulation as temperatures drop.
• Rule 3: Depending on the temperature and conditions, a lightweight, breathable outer layer protects against wind and cold without restricting movement.

Winter running essentials accessories to keep your head and hands warm

Accessories also play a key role. For the head, face and neck, our toques, convertible toques, polar fleece caps, hoods, and multifunction bamboo neck warmers meet runners’ needs throughout the winter.

“When it’s really cold, certain accessories make a real difference. Having a good hood, a well-fitted beanie, and an effective neck warmer really helps keep you comfortable”, mention Arianne.

Wear the right shoes to run in winter

As for winter running shoes, our collaborator recommends choosing shoes that offer good traction in the snow. In urban environments as well as on trails, shoes with a more textured outsole provide better stability than traditional running shoes, which are often too smooth for winter conditions.

When ice is present, adding traction devices designed for running can also help reduce the risk of slipping and increase confidence, especially during longer runs or on uneven surfaces.

Running safely in winter

Don’t forget to warm up before running

Running in winter carries a risk of injury, and one of the most important tips, according to Arianne, is to warm up properly before heading out. Since muscles are colder, starting too fast increases the risk of muscle strains, particularly in the calves and hamstrings.

Our collaborator recommends taking a few minutes to activate your body and prepare your muscles for effort. She also suggests shortening your stride and adjusting your pace when conditions become more demanding.

“You really need to adapt your technique. If you take shorter steps, you’re closer to your centre of gravity, which reduces the risk of losing your balance”, suggest Arianne.

Stay hydrated

Staying well hydrated, even if you feel less thirsty in winter, remains essential. Paying attention to signals such as cold extremities, muscle tension, or pain helps ensure a safer and more sustainable running practice throughout the cold season.

Running Apps Useful for Winter Running

To run in winter as in summer, certain apps stand out for the quality of their local routes, their popularity among local runners, and their relevance in Nordic conditions. Here is a selection of apps particularly well suited to Quebec’s realities.

• Strava
  One of the most widely used apps among runners. Public activities and segments make it easy to identify routes that are used year-round, including urban parks, bike paths, and mountainous areas.
  
  
• MapMyRun
  Very useful for discovering routes shared by local runners, both in cities and in regional areas. It helps identify safe, popular loops that are often well maintained in winter.
  
• AllTrails
  A go-to reference for trail running and outdoor activities. The app offers a wide selection of trails used year-round, with information on traffic levels and conditions.
  

These apps are particularly relevant for runners, as they rely on local data and routes that are genuinely used in our climate conditions. Happy running!