This time of year, it’s natural to feel like hibernating indoors. On cold, dark days the appeal of curling up in front of the fire—or snuggling deeper under the covers—can win over lacing up and heading out for a run.
But you’re missing out if you skip all your runs this season. Winter landscapes are stunning, you’re unlikely to dehydrate or overheat, and daylight hours are already starting to lengthen. Besides, what about those New Year’s resolutions?
Here are 5 myths about cold-weather running that are just that—myths—and the facts about why this can be one of the best times of year to be a runner.
Myth #1: I’ll Be Too Cold
Good news: Running warms you up! Most of us find we can dress for a run as we would for non-running activities in temps 20 degrees warmer. That means if you’re running on a 30-degree day, dress as you would for a stroll in 50-degree weather.
Do a few dynamic stretches and movements indoors for 5-10 minutes before you head out on cold days. This will help prepare your body for running and prevent stiffening up in the cold.
Wind-chill can make a cold day feel colder. Try to start your run heading into the wind so you can have the wind at your back as you finish.
Read more tips from our medical director.
Myth #2: I Have Nothing to Wear
Today’s cold-weather running fabrics are super-warm and super-light, and they wick moisture from your skin. Check out our cold-weather running gear guide.
Myth #3: I Don’t Feel Safe Running in the Dark
You should always put your safety first, and if you don’t feel safe running outdoors before sunrise or after sunset, don’t do it. You might try to shift your runs to daylight hours, such as on your lunch break; if that’s not possible, look into doing your runs on a treadmill.
If your only time to run is when it’s dark out, consider investing in a headlamp to light your way, and/or light-up or reflective gear to make yourself visible. Stick to well-lit areas with sidewalks or footpaths, even if that means running in circles. Find more tips here.
Myth #4: I’ll Be All Alone Out There
You’ve got plenty of options to run with others in the NYC area!
- Race with NYRR: Check out our calendar of January–April races.
- Sign up for NYRR Group Training: Join our coached weekday speed workouts or tempo runs, or weekend long training runs, in parks all over NYC. Group Training offers expert coaching, camaraderie, and the inspiration that comes from running with others.
- Find a free weekly NYRR Open Run in a park near you.
- Find a club: Running clubs in and around NYC welcome runners of all ages and abilities. Check out our listings, and contact individual clubs about membership. Find running partners through your club’s social media.
Myth #5: I’ll Get Hurt if I Run in the Snow
You may need to make adjustments, but snowy runs can be magical.
- To handle decreased traction, opt for trail running shoes or road shoes with a good grip. You can purchase traction cleats to attach to your running shoes to increase traction on snow-covered paths.
- Adjust your run: shorten your steps, keep your feet close to the ground, slow your pace, and avoid sudden changes of speed and direction to reduce your risk of slipping.
- Avoid running during a heavy snowstorm, especially if the wind is strong. Visibility is reduced even in a light snow, so stay alert and vigilant around cars and other moving vehicles.
- Watch out for ice, which may be concealed by snow. On very icy days, it may be best to take a day off or do some indoor cross-training.
Get inspired and learn about how to train all year long by checking out our Runner Resources.