RUNNING THROUGH THE WINTER NEEDN’T BE A CHORE – YOUR SCIENCE-BACKED GUIDE TO STAYING MOVING

Published: 16/12/2025 | Written by: Ally Head

Whether it’s for the endorphin boost, the crisp fresh-air reset, the steadying sense of routine, or just the simple thrill of lacing up and hitting the pavement, running has a way of reconnecting us with ourselves – even when the temperatures drop. In this guide, Ally Head – marathoner, ultrarunner, and senior Health Editor at Marie Claire – shares her expert tips for keeping winter workouts on track, showing that with the right kit, mindset, and motivation, nothing can stop you.

It’s official: Autumn is well and truly underway. And while I’m very here for cosy season, Bonfire Night celebrations, and hibernating indoors with warm mugs of tea and a good book, I have to be honest: exercising in the winter can be challenging.

Long gone are the days of sunshine-filled runs, coffee outdoors post-movement, and throwing on minimal layers for your mileage. In: dark, sleepy mornings, freezing temperatures, and a constant looping “Too hot? Too cold?” on repeat in your head when you’re trying to decide which layers to wear.

I know I’m not alone in finding running in the winter a bit bleak, either. One 2022 survey found that nearly a third (31%) of Brits are less active during the winter months than spring, summer, and autumn, with another poll indicating that only 24% of UK citizens workout when it’s cold. That’s a stark contrast to the summer months, where the same report found that 45% of Brits exercise regularly.

For many, a desire to stay home, snuggle up, and hunker down takes over, only exacerbated by the clocks changing, days getting shorter, and temperatures dropping. Sometimes, something as simple as getting out the door can feel as appealing as cold, unflavoured porridge or days-old kit in the gym bag you’d forgotten to unpack.

But know this: running is a choice, not a chore, and it is possible to make movement a non-negotiable part of your routine so that you look forward to running in chillier temperatures.

Take it from me – I’m a nine-time marathon runner who’s qualified for Boston three times and once ran a 37-mile ultramarathon. Training for many of these races fell during the winter months, so I know a thing or two about winter training.

My ultramarathon training, in particular, really taught me a thing or two. My plan started in November and ran through December and January – arguably the wettest and coldest months of the year. I banked marathon after marathon during my training, through snow, sleet, and hail – and honestly? I loved every second and learnt a lot along the way.

Keen to learn from my mistakes (because trust me, there have been a few)? Then keep scrolling. If you’re a runner eager to continue lacing up throughout the winter months, or you simply feel a bit demotivated at the moment, this article is for you. The aim? To arm you with all the best tips and tricks for making winter running its most enjoyable. Pain is a privilege, after all.

WHAT TO WEAR WHEN RUNNING IN WINTER

Learning number one, and the absolutely crucial thing to get right when running in the colder months? Your kit choices. Below, I share my fail-safe formula for keeping yourself cosy but cool, warm but not too warm.

1. Sweat-wicking leggings with pockets

Let’s start with the most important. And don’t get me wrong – I’m 100% a shorts-in-all-seasons kind of runner – but when temperatures really start to drop, a warm pair of sweat-wicking, supportive leggings will be your best friend. The Nike One and adidas Own The Run designs are both brilliant and budget-friendly. I like to tuck mine into high crew socks to ensure my ankles don’t get cold.

Top tip: Invest in a pair of leggings that have at least one pocket. In an ideal world, you’d go for ones with three pockets, giving you ample room for your phone, keys, card, and so on – getting rid of the need to fumble with a zip mid-run to access your essentials.

2. A high-impact sports bra

For women, investing in a sports bra specifically designed for high impact – and with proper sweat-wicking capabilities, so you stay at the right temperature for your workout – is key.

Trust me on this one – I’ve accidentally chucked on low-impact bras designed for yoga countless times. Not only is it painful, but pretty distracting from the run at hand, too.

Opting for a sweat-wicking design is particularly important when temperatures drop, as it’ll ensure you don’t end up freezing cold or too hot. Think about it – if your bra doesn’t sweat-wick properly, you’ll likely end up fairly uncomfortable and even risk friction or chafing.

One 2020 study found that wearing poorly-fitting or ill-designed sports bras negatively impacted women’s running efficiency. So this is your sign to invest in a genuinely high-impact, designed-for-running bra. Personally, I’m a fan of the Nike Pro Swoosh bra, adidas High Impact bra, and Shock Absorber Ultimate Run bra.

3. A breathable base layer

Next up? A breathable, sweat-wicking base layer. I always opt for long-sleeved layers in the winter, and particularly like designs that have loop holes in the wrist area to keep my hands warm when I forget my gloves. You can’t go wrong with this Nike Pacer layer or the adidas Own The Run long-sleeved top.

4. A water and wind-repellent top layer

One thing you can’t leave the house without when it’s freezing out? A water and wind-repellent top layer. Layering will become your go-to during the colder months, but what type of top layer you go for is up to you. It’ll vary from person to person, preference to preference – but the key thing is ensuring whatever you choose is breathable and actually water- and windproof.

Whether you choose a gilet, thin jacket, or padded jacket, I’d advise opting for one with breathable fabric panels, ventilation zips, and reflective details for early morning or late-night runs when it’s dark out. It’s also important to invest in a jacket that’s loose enough to allow a full range of movement. The key aim here is finding something lightweight and durable that’ll keep you warm but also not lock the sweat in.

While I’ve long loved Rachel and Phoebe’s running outfits in season six of Friends – heading out the door in a cosy cotton hoodie is quite appealing when it’s so cold you can see your breath, right? – it won’t actually serve you in the long run. Cotton absorbs and holds moisture, meaning the second you warm up, you’ll be left lugging a heavy, damp, and, by that point, cold jumper around with you. Opt for polyester or nylon instead, as they’ll lock in heat, allow airflow, and reduce your risk of overheating. My favourites include the Nike Flash Jacket or the adidas Performance Running jacket.

5. Gloves, a hat, and/or a snood

Last but by no means least, winter running accessories can be key to enjoying your sessions. I wear a headband and gloves on repeat during the winter – although do be sure to use gloves that have special touch points so you can use your phone screen without taking them off. If you feel the cold, a hat, cap, or sport-specific snood can also be a good investment for keeping your neck, face, and head warm. Don’t forget to pop your clothes on the radiator the night before, either, for a toasty getting-ready process.

RUNNING IN THE RAIN

So, you’re layered up, appropriately dressed, and blasting your workout playlist – only to notice that it’s started to rain. Not ideal, right? Do you postpone your workout altogether, hoping you’ll have a chance later in the day? Or suck it up and head out the door, trusting that your kit will keep you dry and warm?

Again, this one’s down to individual preference. I personally find running in the rain quite cathartic – it’s freeing, peaceful, and a great opportunity to connect with both your body and the nature around you. Think about it – rainy runs require you to stay hyper-focused on your surroundings so that you don’t slip or fall, which can actually be a really handy tool for encouraging mindfulness, helping you tune in to both your body and mind. I also love the earthy, pleasant scent of rain, which has been scientifically proven to have a calming effect on the brain.

From a training perspective, running outdoors when the conditions aren’t ideal will only build resilience, grit, and determination. You can’t choose the weather come race day, after all, and so getting up and out when it’s raining will only boost both physical and mental fitness.

My favourite tool for motivating myself to run when it’s unpleasant out and I really don’t fancy it? The 5-minute rule. A simple anti-procrastination technique, it requires telling yourself that you only have to do five minutes of the thing you’ve been dreading or putting off – in this instance, your run. This makes it instantly less daunting and more attainable, and the likelihood is that once you’ve got moving, you’ll realise that it was the getting out that was the hard part, not the run itself. If you do want to stop, you’ve at least banked some movement.

Personal trainer and Sports Direct ambassador Barry Mullin lives in Dublin and so trains in the rain a lot. His top tip for making it enjoyable?

“Invest in a good rain jacket – it’s essential. It’ll make a world of difference in keeping you dry and healthy, as the last thing you need is to come home from your run soaked to the skin.”

TREADMILL RUNNING

A simple way to maintain your mileage during the colder months is to head to the gym and bank your runs on the treadmill.

While treadmill running isn’t for everyone, it does offer a safe, warm, and effective way to stay in routine. Take it from me – I do my speedwork on the treadmill every single week and find it the easiest way to lock in and really focus on the session at hand. I like the fact that it eliminates the “what if” on the weather front – even if it is snowing, I can still get my speed workout banked.

In winter, it also ensures that I can get fast splits in without risking slipping on ice, rain, or snow, and reduces my risk of catching a cold from blustery conditions. Mullin agrees:

“Treadmills can be a fun way to mix up your training and change things up. They can be great for doing your faster sessions during the winter. It may not be safe to run faster outside due to the rain or dark evenings, so the treadmill is a great option for that.”

HOW TO WARM UP IN THE COLDER MONTHS

But before you kick off your session – whether that’s indoors or outdoors – do make sure you’ve banked an adequate warm-up. I know, I know – they can be dull, right? Let me tell you: getting injured is duller, so it’s essential to get your body ready for movement.

I’ve learnt the hard way over the years that warming up before your runs is absolutely essential, especially in the colder months. One 2025 study found that skipping your workout could “decrease the extensibility of tendons and connective tissues,” increasing the force required to move a joint and the risk of injury.

I personally always run through a combination of static and dynamic stretches – calf raises, hip openers, and quad stretches paired with high knees, leg swings, and walking lunges. Mullin agrees and adds that if you don’t have time to warm up before the run itself, then it’s advisable to take the first few miles slow, using them as a substitute for a warm-up.

“Some runs will require a more thorough warm-up, but all runs should start with a jog and let your body warm up for running by running,” he shares.

RUNNING SAFETY, PLANNING ROUTES, OR JOINING A RUN CLUB

My last top tip for keeping yourself motivated to move this winter? Find someone – friends, family, or a run club – to run with. There’s nothing quite like locking in a time and a date with someone to keep you committed and motivated, especially when the odds are stacked against you.

I personally run with my siblings once a week, linking up for our long runs and then ending at one of our favourite cafes for brunch and a catch-up. A 6 am alarm at a weekend would likely otherwise get snoozed, and it’s a really simple way to make your workout more social and less of a burden.

Mullin himself is personally a fan of run clubs, admitting that joining one was the best thing he’s ever done.

“The main reason I joined was because I didn't like running alone in the wintertime. The dark evenings are lonely, and depending on where you run, it may not be safe. Joining a club or even just a running buddy will go a long way.”

BOTTOM LINE

Running, ultimately, is meant to be about enjoyment, boosting endorphins, and maintaining both your physical and mental health – whatever the weather. My advice, if you’re feeling demotivated? Get out of your brain and into your body. As humans, we’re excellent at talking ourselves out of things or finding reasons not to do something. But think of it this way – imagine how strong you’ll feel in three months if you make winter movement a habit. Even ten minutes a day promises to improve your physical fitness and mental well-being.

Mullin himself tries to use the winter as a time to reset and enjoy running for what it is – and I couldn’t resonate with his sentiment more.

“It's a great time of the year to not put too much pressure on yourself about times and races – instead, try to do what you can to set yourself up for next year.”

What are you waiting for?