A group of three run on the perimeter of a field.

Winter running tips to get you moving in the new year

With the start of the new year, many people are looking forward to hitting new goals and often one of them is moving more. Running is a simple(ish) exercise that can(!) be a lot of fun — especially in the winter. I’m not an expert of any sort, but over my decade of sporadic running spurts, I’ve learned a few things, so here are a few tips for how to tackle your next run in the cold: 

Take it slow:
If it’s snowy and icy, it's best to slow down to be safe, and if it’s particularly cold, all that frosty air is going to affect your breathing. One time on a winter run I ran too fast, and breathed too heavily and afterwards I had a sore throat. Don’t do what I did. Try jogging at a pace where you can inhale and exhale through your nose.

Don’t overdress:
You don’t need a giant sweater or fancy gear to stay warm on a cold run. A few layers are your best bet and you’d be surprised how quickly you warm up. A med-light long-sleeve with a T-shirt on the top or bottom is a good starter for weather around 0 degrees. You can add and subtract from there depending on the conditions. Hats are always required and the opposite of this rule is also true.

Bonus tip: What you wear on your feet really matters. You should invest in a pair of proper running shoes that will protect you from injury and get you moving efficiently. I wear a pair of Brooks Ghost 13 but, really, it's not about the brand or style, it's about function. Photo: Flo Karr/Unsplash.

Run with an app:
I can’t speak for other platforms, but the Nike app has great running guides that can help with setting a healthy pace, whether that be for your next winter run or your first-ever run. The guides are actual experts so you can trust them. 

Just have fun:
You don’t need to run a certain mileage or sprint at a specific pace. You don’t need to prove anything to anyone. You’re allowed and encouraged to make running an enjoyable experience for you. If that means taking breaks to walk, slowing down or drinking water, do it. The best thing you can do for yourself is to be kind to yourself.

Merry 2023 and happy running, friends!


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