Dr. Kelechi Okoroha of Mayo Clinic said in a Q and A published on 2 March 2023 that the risk of frostbite significantly increases when the air temperature is below 5 degrees Fahrenheit. That single figure explains why winter running needs a plan, not just a warm jacket.
These winter running tips follow Mayo Clinic’s advice on exercise in the cold and the CDC’s activity guidelines. You will learn how to layer, how to warm up, what frostbite and hypothermia look like, and when to move your run indoors. This is general information, not medical advice, and people with certain conditions should check with a doctor first.
Dress in Layers, and Skip the Cotton
Mayo Clinic advises layering wool or fleece and avoiding cotton against the skin, because wet cotton holds cold against the body. Cover your hands, feet and head, where heat escapes fast.
| Body area | What to wear |
|---|---|
| Core | Wicking base, warm middle layer, light shell if windy |
| Head | Hat or headband that covers ears |
| Hands | Gloves or mittens |
| Feet | Warm socks and shoes with good grip |
| Skin | Avoid cotton against the skin |
To keep a routine alive when the weather is poor, our guide to building a fitness habit that sticks helps.
Warm Up Longer Than You Think
Dr. Okoroha advises doubling your warm-up time in the cold and doing aerobic movement before static stretching. Muscles are stiffer in low temperatures, so start with a brisk walk or easy jog before you build pace.
| Step | Time | What to do |
|---|---|---|
| 1 | 5 to 10 minutes | Brisk walk or very easy jog indoors if you can |
| 2 | 2 to 3 minutes | Leg swings, high knees and gentle lunges |
| 3 | As needed | Static stretching after the run, not before |
The minutes in the table are our suggestion for a typical runner. Increase them if you feel stiff, and shorten the first run after a break.
Check the Forecast and Know When to Skip
Check the forecast before you go. Mayo Clinic says to limit or skip workouts in extreme cold or wind, and to avoid exercising in the rain. Frostbite risk rises significantly when the temperature is below 5 degrees Fahrenheit, so that is a clear point at which to move indoors.
Wind makes cold feel colder, so check the wind as well as the temperature. Tell someone your route and your expected return time.
Know the Signs of Hypothermia and Frostbite
Mayo Clinic urges runners to learn the signs of both conditions, to get out of the cold when they appear and to warm up slowly.
| Situation | What to do |
|---|---|
| You feel numb or very cold | Go indoors and remove wet clothing |
| You suspect frostbite or hypothermia | Warm up slowly and get medical help if signs persist |
| You feel unwell during a run | Stop, shelter and call for help if needed |
The table summarizes general first steps. If you are unsure, contact a doctor or emergency services.
Who Should Check With a Doctor First
Mayo Clinic says to be careful and to check with your doctor if you have Raynaud’s, lung or heart disease, lupus or exercise-induced asthma. Cold air can aggravate these conditions.
The CDC recommends adults get 150 minutes of moderate activity or 75 minutes of vigorous activity a week, plus muscle strengthening on at least two days, and says some physical activity is better than none. On a day too cold to run, an indoor session still counts. Our guide to wearable tech for athletes can help you track those minutes.
