Running in the cold: 8 things that help

1. Dress as if it's warmer than it is

Within ten minutes of running, your body produces a lot of heat. A common rule of thumb is to dress as if it were about 10 °C warmer than the thermometer says. You should feel slightly cold for the first few minutes – if you're cosy at the door, you'll be sweating soon.

2. Use thin layers, not one thick jacket

• Base layer: synthetic or merino wool that moves sweat away from your skin. Avoid cotton – it stays wet and cools you down.
• Mid layer: a light long-sleeve or thin fleece on colder days.
• Outer layer: a light windproof jacket. Wind takes away heat much faster than still air.

Layers let you adjust: unzip, roll up sleeves, or tie one around your waist.

3. Cover hands, head and ears

Fingers, ears and the face cool fastest, because the body reduces blood flow to them first in the cold. Gloves, a hat or headband, and a buff over your neck make a big difference for very little weight. In strong wind and well below freezing, exposed skin can get frostnip or frostbite – watch for numb, white or waxy patches on cheeks, nose and ears.

4. Warm up inside

Do a few minutes of easy movement indoors – leg swings, marching, a few squats – before you head out. Then start the run gently. Cold muscles and tendons need longer to get going.

5. Mind your breathing

Cold air is also dry air. During hard running you breathe through your mouth, and the airways have less chance to warm and humidify the air. In some people – especially those with asthma or exercise-induced bronchoconstriction – this can cause coughing, tightness or wheezing. A buff or mask over the mouth helps warm the air. Keep hard sessions for milder days or do them indoors when it's very cold.

If you have asthma or a heart condition, talk to your doctor about running in the cold and keep your medication with you.

6. Run into the wind first

Start your route against the wind and come back with it behind you. That way you don't face the coldest part of the run when you're already sweaty.

7. Be seen and watch your step

• Wear something bright and reflective, and a light for dark mornings and evenings.
• On ice and packed snow, shorten your stride and slow down. Trail shoes with a deeper tread, or slip-on traction spikes, help on icy paths.
• Choose well-lit, cleared routes when it's dark.

8. Get warm quickly afterwards

Once you stop, you cool down fast – especially in wet clothes. Change into dry clothes straight away and have something warm to drink. The real chill often comes ten minutes after the run, not during it.

When to stay inside

Treadmill, cross-trainer or a strength session are good options when:

• there's freezing rain or a lot of ice,
• strong wind and very low temperatures together make exposed skin risky,
• you're ill with fever or chest symptoms.