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We get to this point every year. The temperature plunges and winter arrives for the foreseeable long haul - especially where we are located in Northern Ontario, Canada.
It’s easy to feel less than motivated to go lace up your running shoes, and get outside for your training.
But guess what?
Cold weather doesn’t have to absolutely just derail your running plans. In fact, a little shift in season could be a great opportunity to refine your routine, or challenge your body in new ways, and even experiment with cross-training methods that complement your runs. So long as you layer up right and adjust your mindset, there’s no reason you can’t keep stacking those kilometres even when the snow starts flying.
Below, I’ll cover the essentials of running outdoors in cold weather, go over why indoor options can still improve your fitness, and explain how a few cross-training exercises can give your joints a break while keeping your cardio strong.
How Cold Is Too Cold?
Let’s start with a Big question: When is it too cold to go running?
Well the simple answer is going to be as cold as you are comfortable running in, but I knew I wouldn't get off that easy with that response.
According to exercise physiologist John Castellani from the U.S. Army Research Institute of Environmental Medicine, the biggest risk factor in cold weather performance is frostbite, which is typically a concern at temperatures around -17 to -18°C (which is roughly 0°F). Unless you’re hitting those extreme lows, you can probably still run outdoors safely - and even if you do venture out in those fridgid temps - layering up appropraiately can reduce the risk.
Dress properly and watch for signs of frostbite in exposed areas like your fingertips, ears, and nose. If the temperature dips below your comfort zone, or if you don’t have the right gear, opt for an indoor workout instead.
Running Outdoors: Dressing for Success
If you’re planning to brave the winter air, layering is everything. Start with a moisture-wicking base layer, such as wool or synthetic blends that draw sweat away from your skin. Wool, in particular, is fantastic at keeping you warm and dry.
Then:
Mid Layer (Insulation)
A cotton or fleece layer to hold in body heat.
Focus on something that provides warmth without restricting your movement.
Top (Outer) Layer
Wind-resistant or water-resistant jacket.
This shields you from chilly gusts and light precipitation.
Protect Your Extremities
Gloves or mittens to keep fingers warm.
Wicking socks that insulate your feet but still let them breathe.
Cover your head and face in frigid temps—a fleece beanie or balaclava goes a long way.
Sunglasses to protect your eyes from UV damage when running on bright snowy days.
Pro Tip: Having a quick, layered system lets you strip down or bundle up quickly. It’s all about being adaptable.
Don’t Skip the Dynamic Warm-up
Even if you’re dressed perfectly, going from a cozy indoor space to a cold outdoor environment can tighten up your muscles and set you up for a cramp or strain pretty quick.
That’s why a dynamic warm-up is crucial:
Leg Swings (front-to-back, side-to-side)
Light Jog in Place or high knees for a minimum 30–60 seconds
Calf Raises & Toe Lifts to prep ankles and calves
These help by raising your core temperature, and prepping your joints to reduce your injury risk. It’s just as important when running indoors, but especially critical when external temps are low and your muscles are cold..
Indoor Running Options
Let’s face it: DREADmills aren’t everyone’s favourite. Many find them monotonous or simply prefer the fresh air - I know I would.
But if temperatures outside are downright polar, a treadmill can be a lifesaver.
If you are looking to switch it up however, try a few of these options to keep your indoor dreadmill session a little more interesting.
Adjust the Incline
Running on a 1–2% incline helps simulate the wind resistance you miss indoors, increasing calorie burn and overall effort level.
This also offsets some of the “flat” feeling you get from running on the treadmill.
Vary Speed Intervals
Throw in speed segments or hill intervals every few minutes to beat boredom and keep your heart rate up.
You can mimic some of the natural fluctuations you’d experience outside - and again - just keeps it fresher than running endless flat.
Entertainment
If your treadmill setup has a screen, put on a virtual running route, watch a show, or listen to an podcast. It seems self explanatory but this does take the mind off the monotony.
If you absolutely can’t stand the treadmill, that’s okay - there are plenty of other indoor options that can keep your cardiovascular system in top shape.
Cross-Training to Complement Your Running
When my wife first started running with me - she too, like many others - thought that in order to get better for the next summer running season, that she needed to run all winter long.
However, after a few snowy/slushy freezing cold runs, she was looking for other options. This is when I explained to her how she could continue working on her cardiovascular system, just on other pieces of equipment.
Stair Climbing
Why It’s Great:
Stairwells or step machines often have a 65% grade, far steeper than a typical treadmill.
This plyometric aspect builds up your hip stabilizers and lung capacity quickly.
Short bouts have been shown to improve VO₂max - the measure of how well your body uses oxygen.
How to Incorporate:
Find a flight of stairs in your workplace or home and do sets of 5–10 minutes of intervals. Walk or jog up, then walk back down.
Rowing
Why It’s Great:
Total-body engagement: You’re pulling with the upper body, pushing with the legs, and stabilizing with your core.
It's low impact, so it’s gentle on your joints compared to running.
Implementation:
Warm up with 2–3 minutes of easy pulls, then mix in interval sprints (20 seconds hard, 40 seconds easy), or go for some longer endurance sessions working to maintain an aerobic heart rate.
Focus on Strength and Mobility
While winter’s in session, consider it prime time to work on areas often overlooked during peak running seasons.
Strength training and mobility exercises can fix muscle imbalances, improve your running form, and also reduce injury risk down the line.
I personally use this time of the year to work on power & strength in the gym, plus ensure that all my accessory muscles are balanced out and keeping my functioning in good form.
Stretching & Foam Rolling: Allocating atleast 10 minutes post-run to roll out calves, hamstrings, and quads has been shown to accelerate recovery and keeps tight spots from turning into bigger problems.
Embrace the Season Shift
Remember, winter doesn’t last forever. So rather than viewing the cold weather as a roadblock, see it as a chance to mix things up, refine your form, or focus on different energy systems.
Before you know it, spring will roll around, and you’ll be more than ready to hit those trails or roads with a stronger, more balanced foundation.
Whether you’re dressed in layers and braving the cold, logging miles on a treadmill, or substituting runs with rowing sessions, consistency is what keeps your fitness trajectory on the rise. And when the next season of sunny, crisp air finally shows up, you’ll be ahead of the game - ready to enjoy those ideal running temps with renewed vigor.
Written by Chris Gilbert
Owner & Head Coach, TNT Fitness
NCCPT | Nutritionist | Tactical Conditioning Specialist
Helping individuals achieve purpose-driven fitness for life & performance.
Cited Resources & Further Reading
Castellani, J. W., & Young, A. J. (2016). Human Physiological Responses to Cold Exposure: Acute Responses and Acclimatization. Comprehensive Physiology, 6(1), 443–469.
British Journal of Sports Medicine. (2013). Stair Climbing and Improved VO₂max in Women. Br J Sports Med., 47(8).
Zeni, J. A., Hoffman, M. D., & Clifford, P. S. (1996). Energy Expenditure with Indoor Exercise Machines. JAMA, 275(18), 1424.
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