8 Tips for Running in Fall and Winter

It’s early November, temperatures are slowly reaching freezing even in the lowlands, and wintertime has begun.

It’s not just cold; it’s also dark. And it feels like that’s the case for most of the day. We wake up in the dark and come home in the dark. No wonder the motivation to run noticeably dwindles during the fall and winter months. But we’re not giving up, right? Even though it’s the off-season, and sometimes it’s hard to pull those running shoes off the shelf, somehow we still want to get those miles in. To support you as best as possible (not just with dynamic training plans), we’ve put together the top 8 tips for running in fall and winter. So, go outside, get your run in! Afterward, that hot chocolate will taste all the better—fact!

1. Be visible:

Either treat yourself to some bright, high-visibility colors, or go for lighting. A headlamp or chest lamp makes a huge difference for being seen (and for seeing yourself), while reflective 3M elements on your clothing and shoes add extra visibility. Safety first, especially if you're running in city traffic.

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2. The right clothing:

Layering is especially important in autumn. Better to start with one layer too many and carry it for part of the run than to wear too little and end up sick afterward.

A base layer with a shirt on top, maybe a light vest for wind, or a rain jacket. Cover your neck, and depending on the weather, bring a beanie. Shoes with a bit of tread don’t hurt either, to help you tackle slippery or even muddy ground!

3. Boost your immune system:

Fall is cold season, so your immune system will thank you for every bit of support. Don’t skip turmeric, ginger, vitamin C, and vitamin D!

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4. Don’t overdo it!

Listen to your body. If you’re feeling under the weather, scale back your training. Also, pay attention to your surroundings. Wet and slippery? Slow your pace, or it could get dangerous. No one needs a sprained ankle or broken bones in the fall.

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5. Do it for you:

Always remember why you’re going out to run. Not for the next marathon, not for a training plan, or anything else (even if that’s on the horizon, ahem) — you’re doing this for yourself. And that’s how you should approach it. A training plan provides good structure, but in the end, you’ve always got to check in with yourself. Does this feel right for me today? If yes, fall runs are incredible mental health boosters. But if you’re forcing yourself out multiple times a week, you’re probably not going to stick with it or truly enjoy it.

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6. Timing is everything!

Easier said than done, we know. But if there’s any way to work it out, take advantage of the daylight—go out when the sun is shining. Trust us: it’s balm for the soul (see the previous point)!

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7. Bring a buddy:

Last but not least, go running together. Whether with a friend, a group, or during a social run. Shared “suffering” is always easier, and shared joy is double the joy! Running with someone once a week can be an easy calendar event to look forward to!

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8. Looking forward to spring:

If you need a bit of extra motivation, it doesn’t hurt to spark it by signing up for a race.

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Whether it’s the cross-country run in the next town over or your first marathon, experience shows that having an event on the horizon makes you more motivated to train, even in fall and winter.

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This is where TRAIT’s training plans for various distances come into play!

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