Everything you need to know about winter running - clothes, winter running shoes & tips on running sessions

running coach, train in a running group or for your start fee for an exercise race. Everything you need to know about winter running.

Everything you need to know about winter running - clothes, winter running shoes & tips on running sessions
Everything you need to know about winter running - clothes, winter running shoes & tips on running sessions

If you have taken a running round in cold weather, you know how refreshing it is. But even though the endorphin reward feels greater in colder weather, the threshold to get out is often high. What clothes do you need for winter running and should you have special winter shoes for running? You will find out what and what to think about before you start running in the winter in this artical! Please note that you cannot buy clothes and shoes for the fitness allowance. However, you can use the grant to, for example, get help from a running coach, train in a running group or for your start fee for an exercise race. Everything you need to know about winter running.

Feel free to run outside - down to -15 ° C

Running outside in the winter is not really that complicated. How to adapt the step to the slippery surface and what clothes you should wear at what temperature, you learn best by testing. The only thing you should not experiment with as a beginner is to run in colder temperatures than -15 ° C. The air ducts are strained more in the cold and then you may need to use a heat exchanger.

Winter running - shoes

You can run in the winter with the shoes you use the rest of the year if you just paw your way carefully on slippery surfaces. But if you want to run more relaxed, studs are the solution. Here are three options:

Studded shoes

If you run a bit on slippery surfaces, it is worth investing in a pair of studded shoes, ie a pair of winter running shoes with studs. They cost a little more, but give you the security of having a good grip. If you run mostly on clean asphalt during the winter, however, there is a risk that the studs will wear out.

Anti-slip protection

Non-slip protection is a rubber harness with metal studs that you pull over your regular running shoe, which is easy to remove if you go from slippery surfaces to clean asphalt. It is important here not to buy spikes for walking with the studs under the heel, but spikes for winter running with studs in front for the best grip. Anti-slip protection is an affordable alternative, but the disadvantage is that they can give an artificial running feeling.

Do you screw in yourself

If you have a pair of shoes left over, you can buy a stud set and screw in your studs yourself. Make sure that the shoes have a solid sole only, so that the studs do not go through. This is also an affordable option, but requires that you know where you want the studs.

Winter running - clothes

The most common mistake when running in the winter is to wear too much clothing. Ironically, it makes you freeze more if you stay, because the extra sweat then has a cooling effect. Trust that you get the heat up - if you do not freeze a little at the beginning of the workout, you have too much on you!

Layer on layer

You really do not need special winter clothes when running in cold weather - you only need to dress with layers upon layers according to the three-layer principle. In temperatures around zero, two layers are enough (innermost and outermost) and in really cold weather you supplement with an intermediate layer.

The three-layer principle

  • First layer: Closest to the body, you wear a long-sleeved undershirt and underwear in synthetic or wool that transports moisture away. Avoid cotton that absorbs moisture and gets cold quickly.

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  • Second layer: Choose a functional shirt that keeps you warm, but breathes, and has a zipper to regulate the heat with. Wear long underwear or long wool socks if it is really cold.
  • Third layer: You do not need a thick jacket for winter running, but a regular running jacket that is wind-repellent, and if it snows or rains even water-repellent. On the lower body you can either have a pair of lined winter tights for running. Or you use your regular tights with a pair of shorts over to protect against wind during winter running.

Running gloves, running socks and running hat or headband

Choose a pair of thin gloves and possibly add a pair of thicker ones that you can pick off when you get hot. The same goes for the feet: do not choose as thick socks as on the ski slope, but a pair you can touch your toes in. Since the heat rises upwards, many prefer headbands instead of a treadmill.

Reflective vest

Even if you go out when it is still light and your running clothes have reflective details, it is best to wear a reflective vest for your safety when you run outside in the winter.


If you run in the middle of the day or in an illuminated urban environment or electric light trail, you can do without it, but if you like running in the woods, the headlamp is both a useful and fun accessory.

Tips on running sessions in the winter

Does running during the winter require special breathing? No, not as long as you avoid colder temperatures than -15 ° C. However, make sure to warm up a little longer when you are going to run outdoors in the winter, so that the trachea has time to get used to the cold air. Adjust your expectations for the workout according to the surface - you will not be as fast on slippery surfaces, but you will instead train the stabilizing muscles. Here you get tips on 5 sessions to run in winter.

Lunch round

Capture the daylight by taking a jog during lunch. The threshold will be lower because it will be a shorter session and you will at best also get some sunlight. But even if the session is shorter, start calmly for the first ten minutes.

Snow pulsation A playful and heart-pounding workout is snow pulsation, where you run straight into the snow. It is reminiscent of running on a thick mat and you have to work hard to pull your knees up. Feel free to work in sprints in 1 minute and warm up properly before.

Reflex path

Reflective paths often start at an exercise track (google to find your nearest) and then continue out into the woods with marked reflectors - you therefore need a headlamp. This is an awesome video game-like experience because the courses run in unpaved terrain with varying heights and you constantly have to look for the next reflex. If you do not want to run yourself in the dark, you can use the fitness allowance for a membership in a trail running group that runs in the forest all year round.

Running on ice

Give the stabilizing muscles a round by running on ice. Use studs, slow down and make sure to lower your center of gravity slightly by bending your knees slightly and tilting your body forward to make it easier to find balance.

Running coach the best way to ensure that the running is off this winter and also get good tips is to take the help of a running coach, which is also an approved fitness activity.

Good luck with the run this winter!