{"id":1402,"date":"2026-11-06T10:38:01","date_gmt":"2026-11-06T09:38:01","guid":{"rendered":"https:\/\/runforfun.net\/?p=1402"},"modified":"2026-11-13T15:03:29","modified_gmt":"2026-11-13T14:03:29","slug":"running-in-winter-tips-on-how-to-run-in-the-cold","status":"publish","type":"post","link":"https:\/\/runforfun.net\/en\/running-in-winter-tips-on-how-to-run-in-the-cold\/","title":{"rendered":"Running in winter tips on how to run in the cold\u200b"},"content":{"rendered":"
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Running in winter: tips on how to run in the cold<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\n<\/div>\n
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As winter approaches, the days get shorter, temperatures drop and going out for a run may require a few extra precautions. However, there’s no need to give up training: all you need is the right clothing and the ability to adapt to the weather conditions. Here are a few simple tips to help you adjust to the colder temperatures of the winter season.<\/p>

The 15-degree (Celsius) rule<\/strong><\/p>

A useful guideline is to dress as if the temperature were around 10\u201315\u00b0C warmer<\/strong> than it actually is. When you run, your body produces heat, so after the first few minutes you’ll feel less cold than you did when standing still.<\/p>

If you feel perfectly warm as soon as you step outside, you’ve probably put on too many layers. It’s perfectly normal to feel a little cold during the first few minutes; the important thing is not to overdress. Of course, this is only a general guideline: wind, humidity, rain and personal sensitivity can all significantly affect how cold it feels.<\/p>

Actual temperature vs. perceived temperature<\/strong><\/h4>

When deciding what to wear, don’t just look at the temperature displayed on the thermometer. Wind and humidity can significantly affect how cold it feels.<\/strong><\/p>

Wind, in particular, increases heat loss from your skin and can make the temperature feel much lower than it actually is. Humidity also plays a role: when it’s raining or your clothes get wet, your body loses heat more easily, making it harder to stay warm.<\/p>

That’s why, before heading out, it’s worth checking the Real Feel<\/em> or feels like<\/em> temperature on your weather app. It provides a more complete picture than the actual temperature alone, although it doesn’t necessarily account for all the specific conditions of running, such as workout intensity and sweating.<\/p>

The same temperature can require different clothing<\/strong> on a dry, windless day compared to a damp, rainy and windy one.<\/p>

Dressing in layers<\/strong><\/h4>

The most practical way to deal with the cold is to dress in layers, choosing garments that retain heat without preventing sweat from evaporating. I generally think in terms of three layers:<\/p>