8 Strategies to Make Winter Runs More Enjoyable—Indoors and Out

As winter brings frigid temperatures and icy sidewalks, outdoor running enthusiasts might worry that they need to forego their usual cardio choice and instead focus on other workout options. But this is not always the case. With the right gear and proper mental preparation, you can enjoy running year round—even when the weather does not cooperate.

To help you lace up those shoes and pound out the miles—whether indoors or outdoors— we put together some expert-based and science-backed tips that can keep you in running shape even in the doldrums of winter. Maybe you will even achieve a personal 5K record by spring!

Tips for Making Outdoor Winter Running More Enjoyable

Outdoor winter running can feel gratifying, even when the temperature drops well below what you consider comfortable. The silence of a snowfall, the picturesque landscapes created after a recent flurry of white snowflakes, and the body’s need to run fast to warm up can make an outside cardio session worthwhile for your mental acuity and physical prowess.

But sometimes it's hard to get motivated, especially if it is cold and dreary. Here are some tips to help you find that inner motivation and make the most of an outdoor run.

Pick a Winter Scene

One of the good fortunes of running in winter is the white-out landscapes. From neighborhoods with snowmen built in the front yards to snowy forests that stand in complete silence, switch up your normal running route to enjoy these stunning views. Plus, these outdoor scenes can help combat the depression, tension, and decrease in energy many people get during the shortened days.

Look for Volunteer Opportunities

The Centers for Disease Control and Prevention indicates that spending time outdoors and helping others comes with a number of benefits. Instead of your standard running routine, offer to take your older neighbor's dog for a run or shovel their sidewalk. You can pick up a shovel and run back and forth while getting the added benefit of resistance training and weightlifting.

Know the Outside Conditions

To make sure your efforts stay enjoyable, you should not push your body when exercising outdoors in the cold. Von Collins, endurance coach and author of "Running Smarter," says the main elements to watch out for are wind, ice (which is much more hazardous than running on snow), and lack of visibility due to extra darkness during this time of year. 

In fact, staying cognizant of temperature and wind chill—and even air pollution—is of utmost importance. Runners should be mindful of when the thermometer dips below freezing, especially if not dressed appropriately, and remain mindful of daily air quality reports.

Exercising in cold weather increases hypothermia risk, which occurs when your body temperature dips below 95 degrees Fahrenheit. This condition can put you at risk of serious health issues and even death. Symptoms include shivering, fatigue, slurred speech, and reduced coordination.

Dress Appropriately

You have probably heard to dress in layers when exercising outdoors, but do you know the proper
sequencing? You should layer your running apparel in the correct order to stay warm and dry.
Here is the sequence to follow, according to Harvard Health:

1. Select a thin layer of synthetics—such as polypropylene, a non-woven textile—for your entire body to help draw away sweat.
2. Wear a fleece or wool shirt for added insulation and avoid cotton as it absorbs sweat and makes you colder.
3. Don a waterproof, breathable shirt or jacket as your top layer.
4. Choose a wool cap to insulate your head.
5. Select long socks to prevent your ankles from being exposed to the elements.
6. Wear comfortable shoes with good traction to prevent slipping on icy surfaces.
7. Put on dark glasses to protect your eyes from wind and the glare from snow.
8. Choose gloves lined with fleece or wool—or add a pair of glove liners that have wicking material under thick gloves instead.

You can then remove layers as you warm up and put layers back on if the temperature drops. This will help you keep your body at the right temperature and make the run more enjoyable. Consider getting waterproof sneakers, particularly those designed for winter activities, to help keep your feet warm and dry.

Tips for Making Indoor Winter Running More Enjoyable

Cold temperatures can make outdoor running challenging and sometimes even downright dangerous. In these situations, even the outdoor purists must give up the trails and switch to an indoor workout session. If this describes you, these tips could help you get enjoyment out of running indoors (maybe even look forward to it).

Incorporate Your Sports Viewing

Rather than sit on the couch and nosh on snack foods during sporting events, you could run when you watch the latest hockey or basketball game. Landon Uetz, PT, DPT, a physical therapist, and TeachMe.To coach, likes to watch a sporting event and run with extra intensity from the beginning to the end of a commercial break. “This keeps me entertained as a sports enthusiast and interactive with what I'm watching."

Start Slow

If you are new to indoor running, Kyle Bowling, DC, a chiropractor, owner of Kentucky Sports Clinic, and founder of RunCare, recommends changing your pace. "On the treadmill, you always want to start at a slow speed, even slower than you would normally start outdoors."

Dr. Bowling notes that people tend to use slightly different mechanics on treadmills, specifically in the small muscles of their calves and feet. He suggests beginning your workout with a slow warmup to prevent injury. Then, ease into your normal pace after 10 to 15 minutes.

Set a Goal

Chris Knighton, head coach, founder of Knighton Runs, and author of "Run Faster Marathons: The Proven Path to PR," recommends setting a goal, such as picking a race two to four months out. “Choose a training plan to follow so that you know what you need to be doing each day and can simply focus on the task at hand. Don't just move aimlessly throughout the winter with your running."

Make Running a Group Effort

Erin Beck, CPT, CNC, a personal trainer and director of training and experience at STRIDE Fitness, recommends running with a group or as part of a treadmill running class. She says you can cover up to seven miles in some indoor treadmill classes.

Plus, running on a treadmill next to a friend can help fight loneliness. In a large, first-of-its-kind study on the association of exercising alone or with others, researchers found that exercising more frequently with others has important benefits such as better exercise adherence, improved mental health, and better social relationships.

Bottom Line

Winter is no barrier to running—you can complete your training whether you prefer to take your workouts indoors or outdoors. All you need is the right gear for your environment and a positive mindset.

So, if the snowy sky makes you feel like staying in bed, look at an outdoor run as an opportunity to embrace the magical scenery. Alternatively, if running indoors bores you, try new treadmill routines or stay diligent in watching your favorite shows only when on the treadmill.

And, if you are new to running, talk to healthcare provider first. They can let you know if this sport is right for you given your medical history and fitness level.