Winter Running Safety Tips

It takes determination to run during the winter. When it’s frigid outside, most of us would rather stay bundled up in the heated indoors. For those of you with a New Year’s Resolution to get in shape, you may need to bare the cold and take a jog outside. Once you get adjusted to the temperature, keeping active in the cold weather can help protect you from seasonal depression and keep you in shape.

Exercising in cold weather can benefit your health in more ways than one.

  • A little Vitamin D exposure can help defeat winter blues.
  • Your body will produce endorphins as it fights to stay warm.
  • When it’s cold, it becomes more strenuous work for your heart to distribute blood throughout your body, which can strengthen your heart muscle. (However, if you have heart problems, this can negatively impact your heart health.)
  • More calories will be burned during an outdoor workout. This is because your body is working harder to maintain its core temperature.

You must prepare yourself to face the elements before you can reap the benefits. The following tips will help you prepare for your winter jog.

  1. Dress in layers. The first layer should be a synthetic material, such as polyester. Avoid wearing cotton. Polyester is light, breathable, and non-absorbent. If the temperature is cold enough, add an insulating layer, like fleece. You’ll only need an insulating layer if that temperature is below 10 degrees. Then, wear a wind/waterproof layer, such as nylon. As a rule of thumb, dress as if it’s much warmer than it is–once you start running, your body will warm up pretty quickly.
  2. Avoid running outside if the weather is below 0, or if the windchill hits negative temperatures.
  3. Wear a pair of wool socks and running gloves to keep your hands and feet warm. Our hands and feet lose heat quickly because the body is designed to keep our vital organs warm first. In cold temperatures, there is a reduction of blood flow through our feet and hands.
  4. In cold temperatures, our muscles tighten up more. This increases the risk of pulling a muscle while running outside in cold weather. Be aware of this, and try to take it easy on yourself during outdoor winter workouts.
  5. If you get wet, head home and change your clothes immediately. Wet clothes, cold weather, and wind do not mix well. These conditions lead to an increase in risk of hypothermia.
  6. Stay hydrated.
  7. Try to go on your runs when it’s daylight. Avoid running during sunrise or sunset, when the temperature is cold and it’s dark outside.

By: KayLynn P.


Do you have questions about your insurance? Find an insurance agent near you with our Agent Finder

Buzz Your
Insurance Agent

Search for a local agent with our agent finder map.

Agent Finder

Search All Blogs

Generic filters
Exact matches only
Search in title
Search in content
Search in excerpt

Buzz Your
Insurance Agent

Search for a local agent with our agent finder map.

Agent Finder

Want to learn more about our blog writer?

Read more about KayLynn's background.

Click Here

Search All Blogs

Generic filters
Exact matches only
Search in title
Search in content
Search in excerpt

Pimp My Ride… Responsibly: How to Insure Your Customized Car

Custom Rides, Covered Costs: Protecting Your Upgraded Car with Insurance

Home Sweet Secured Home: Why Homeowners Insurance is Your Superhero, Not a Villain

Home is Where the Heart (and Coverage) Is: Why You Need Homeowners Insurance

Cabin Fever Blues Got You Down? 8 Fun Ways to Bust Out of Your Boredom Bunker!

Stuck at Home? Beat Cabin Fever with These Fun (and Easy) Activities!

Business Buddies or Insurance Experts? Why BFFs Aren’t Always the Best for Biz Coverage

Friend in Insurance? Consider These Before Mixing Business with Pleasure

No Needles, No Problem: Unveiling the Secrets of Life Insurance Without a Physical Exam

Life Insurance Made Easy: Skip the Physical, Get Covered Today!

Speeding Tickets and Insurance Rates: Myth vs. Mayhem (and Where We Can Help!)

Worried a ticket will skyrocket your car insurance? Let’s clear the confusion! Learn which violations affect rates, why it matters, and how to find affordable coverage – even with a less-than-perfect driving record.

Rain, Rain, Go Away! Don’t Let Roof Repair Ruin Your Day: A Homeowner’s Insurance Guide

Leaky Roof? Relax! A Homeowner’s Guide to Roof Damage and Insurance Claims

Cash: A History Lesson (and Why It’s Still Relevant Today!)

We swipe, tap, and click, but cash persists!

Sole Proprietor? Don’t Risk It All! Business Insurance for Your Peace of Mind

Running a solo business? Don’t let a lawsuit or disaster wipe you out

Beyond Million-Dollar Contracts: Why You Need Athlete-Level Protection (Even Without the Millions!)

Health is Wealth: Why You Need Insurance Protection, Even Without a Pro Athlete’s Salary