Running in Winter: Survive—and Learn to Love—the Cold Season

The days get shorter, the temperature drops, and that little voice in your head starts gently suggesting that maybe, just maybe, it’s time to take a break from running until spring. After all, who really runs when it’s -20°C outside?

But taking four to six months off is a long time—too long. Starting again in April means rebuilding your endurance and speed from scratch, and facing that familiar frustration of losing what took months to achieve. Keeping up even a modest winter running routine will help you reach spring in good shape and ready for race season.

Here’s how to ease into winter running—without quitting by November.

Adjust Your Expectations and Start Small

The biggest mistake? Trying to keep the same pace and mileage as in summer. Winter calls for a reality check—and that’s perfectly fine! Focus on maintaining, not improving.

Your body needs time to adapt to a whole new environment: the cold, snow, ice, heavier layers, and dry air. 

Start with short runs—15 to 20 minutes is plenty at first. Two or three sessions of 20 to 30 minutes a week make an excellent base. Gradually increase time and frequency. If you usually run about 40 km a week, aiming for 20 to 25 km in winter is perfectly reasonable. The key isn’t performance—it’s consistency.

Warm Up Before Heading Out

Cold weather tightens muscles and makes your body stiffer. Heading straight outside without warming up is asking for trouble.

Do 5 to 10 minutes of dynamic stretching indoors before stepping out. That quick routine will raise your body temperature and prep your muscles for the effort ahead. Those first few minutes outside will feel far less brutal—and you’ll greatly reduce your risk of injury.

Gear Up—It’s Non-Negotiable

You can’t talk about winter running without talking gear. It’s what separates a great run from a miserable one.

Golden rule: dress as if it’s 10°C warmer than it actually is. Why? Because your body heats up quickly once you start moving. Feeling perfectly comfortable when you step out means you’ll be drenched in sweat five minutes later. Go for light, layered clothing (the classic “onion” approach) and protect your extremities—ears, fingers, toes—to truly enjoy your run.

For detailed advice on layering, choosing the right fabrics and shoes, and keeping every part of your body warm and dry, check out our full winter gear guide.

Master the First 10 Minutes

Let’s be honest: the first ten minutes of a winter run rarely feel great. It’s cold, your muscles are still stiff, and the temptation to turn back is real.

But once you get past that mark, everything changes. Your body warms up, your stride smooths out, and you start wondering why you ever hesitated.

Here’s the trick: accept that the first few minutes will be rough—and keep going anyway. Promise yourself to run at least ten minutes. If you still want to stop after that, you can. (Spoiler: 99% of the time, you won’t.)

Dealing with the Dark

Running through a Quebec winter means facing early sunsets—by 5 p.m., it’s pitch black.

Whenever possible, take advantage of daylight hours: run at lunchtime or early in the morning. Natural light does wonders for your mood and makes running safer and more enjoyable.

For evening runs, wear a headlamp and reflective gear, and choose well-lit, busy routes.

Plan Around the Weather (and Learn to Adapt)

Not every winter day is created equal. Check the forecast early in the week and plan your runs when conditions look best. A sunny -10°C day will always feel better than a grey, windy -5°C one.

Snowstorm or extreme cold warning? Don’t push it. When conditions are truly rough—blizzards, freezing rain, or -25°C temps—it’s a perfect time to switch things up: try cross-country skiing, snowshoeing, indoor training, or just take a rest day. The goal isn’t perfection—it’s consistency.

Managing Ice (and the Occasional Fall)

Ice is every winter runner’s nemesis. Even seasoned runners have to deal with slippery, unpredictable surfaces.

Shorten your stride and slow down to keep your balance. Smaller, quicker steps help you stay steady.

Stick to well-maintained routes—main roads, cleared bike paths, city parks—and avoid natural trails or residential sidewalks that are often neglected.

And if you do fall (it happens to the best of us), take a moment to check yourself before getting back up. Make sure you’re not seriously hurt.

Protect Your Skin and Eyes

Cold winter air is harsh on the skin. Wind and dry air cause cracks, redness, and irritation.

Apply a rich moisturizer before heading out—especially on your face—and don’t forget lip balm. Chapped lips can get painful fast.

And yes, sunscreen is a must, even in winter! UV rays are still strong, especially when reflected off the snow. Winter sunburn is real.

Wear sunglasses on sunny days too—the glare can be intense. In windy conditions, they also protect your eyes from tearing up in the cold.

Hydration: The Hidden Challenge

The classic winter mistake? Skipping hydration. Cold weather masks thirst, but your body loses just as much (if not more) water than in summer.

Dry air plus heavier breathing dehydrates you quickly. Add layers of clothing that make you sweat, and you’re at risk before you know it.

Drink before and after your run, even if you don’t feel thirsty. Forget about bringing a water bottle mid-run—unless you’re craving a slushy halfway through! Keep one handy throughout the day instead. Fatigue, headaches, and dizziness are all signs of dehydration that are easy to mistake for something else in winter.

Find Your Tribe

Running solo in winter takes serious discipline. Running with others? It changes everything.

Join a local running club, sign up for group runs, or find a buddy with similar goals. Knowing someone’s waiting for you makes all the difference in those mornings when leaving your warm bed feels impossible.

Discover winter running clubs around Montréal

Ready to Hit the Road?

Winter running takes mental and physical adjustments, but once you settle into the rhythm, it becomes second nature. You might even learn to love it: the quiet parks, the crisp air, and that unbeatable post-run pride.

Québec winters are long—but they don’t have to mean hibernation. With the right mindset, gradual progress, and a few precautions, winter can become one of your most rewarding—and fun—training seasons. Happy running!