Your breath mists, and the first step crunches on frozen ground. While others wrap themselves in blankets and hope for spring, you are outside – training, running, feeling alive. But is it healthy? Or does jogging in winter actually set back your fitness level and expose you to increased risk of injury and illness?
Spoiler: Running in the cold is actually worth it - provided you follow important rules. Because if you do it right, you don't just strengthen your body and mind, you even get health benefits from running during the cold season. You can read why that is – and how to stay warm, safe, and motivated – right here. And you probably wouldn't have expected the tip we have for you at the end of the article. But first:
Why you should run in winter
"Winners are made in winter" – this sentence echoes in the minds of many runners . And it's true: training in the cold is more than just discipline – it brings measurable results. We have 4 benefits that running in winter can bring:
Regular running in the cold trains your defenses and makes you more resistant to infections.
Because the body doesn't have to actively cool itself down, the cardiovascular system is actually spared during a winter run.
Cold and light trigger the release of happy hormones, which help prevent the winter blues.
Taken together, these benefits toughen you up. You'll be less likely to shy away from challenges and will mentally master challenges better.
"When walking or jogging, the body releases various transmitters such as serotonin, dopamine, and norepinephrine. [...] true hormones of satisfaction and happiness."
Warm-up: How to get your body up to temperature
Start with mobilization exercises, such as large arm circles, light squats, hopping on the spot, and a few minutes of jumping rope or easy jogging. Goal: Get your circulation going before the cold shock hits.
Here's a nice thought we like to keep in mind: Warmth isn't a matter of temperature, but of blood circulation. Give your body at least five minutes to reach operating temperature. And listen to its signals – shortness of breath or stiff limbs are warning signs.
Breathing is particularly important, which is why we mention it several times in this article. Norbert Hensen, co-founder of the magazine "LÄUFT", says "A cloth in front of your mouth and nose makes breathing in very cold weather more pleasant". But in very low temperatures: from -10 °C it's better to only run easily, from -15 °C it's better to pause training. Otherwise, even with nasal breathing, the bronchi can become irritated.
The best winter running technique is small, quiet, and safe
Your stride in winter is different: smaller, more deliberate, more alert. The ground is not your friend – it's a test. Slipperiness, wetness, leaves – they demand your attention.
When running in the cold season, different biomechanical rules apply than in summer. Cold, slipperiness, and restricted mobility require an adapted running technique – not least for safety reasons. If you want to run efficiently in winter, you should follow these basic principles:
Take small, controlled steps – instead of powerful, long strides. This keeps you stable and reduces the risk of slipping.
Land your foot flat and quietly. Avoid jumping movements and excessive heel or forefoot striking – especially on ice.
Keep your upper body upright, leaning slightly forward. This keeps your center of gravity over your foot.
Use your arms actively for stabilization. Moving them rhythmically helps you keep your balance.
Reduce your pace. Your body needs more energy to keep warm – especially in freezing conditions.
Breathe through your nose or a cloth. This warms the cold air and protects your airways.
Run calmly instead of fast. The training stimulus remains – your body works harder in winter than you think.
Wear spikes or special trail shoes from our shop, of course, when running on icy surfaces – for more grip and safety.
Massive dehydration … in winter?
Winter makes you thirsty without you noticing. It sounds crazy at first, but cold air draws a lot of moisture from the body when breathing. Even if you sweat much less in winter: your mucous membranes dry out and your cells lose water. That's why drinking is part of winter running – before, after, and on longer routes in between as well. A rule of thumb says 200 milliliters every 20 minutes!
Particularly tricky: if you feel chilled, you don't reach for water, but for a hot shower. So consciously pay attention to your fluid intake – your circulation will thank you.
Winter running training routine: continuous progression
Winter training is like writing with gloves on: unfamiliar, but with practice it becomes precise. A good week consists not just of miles, but of rhythm.
A good winter week consists of three elements: easy endurance run (e. g. Mondays 30 min.), interval training (Wednesdays, e. g. 5 × 2 min.) and a longer run on the weekend. Supplement with rest days, stretching and strength exercises using your own body weight. Depending on your personal performance, you can of course increase this, but if you're unsure, please speak to a medical professional or your running coach. A winter running routine could look like this:
- On Mondays, you run easily – a reset after the weekend. Maybe 30 minutes at a calm pace, letting your thoughts drift with the clouds.
- On Wednesday, you bring dynamics into play: five times two minutes at a brisk pace, with walking breaks in between.
- Saturday is long-distance time: a calm run, longer than usual – a trip into the landscape and a gift to your endurance.
In between: rest days, stretching routine, maybe a little strength training with your own body weight. Because winter running is more than just miles in Strava; you're training yourself in patience, body awareness, and resilience until spring.
The right clothing is half the battle
In winter, you should get used to the idea that your outfit shouldn't just look good, but should be functional first and foremost. It's no coincidence that outdoor gear manufacturers invented the layering principle. Several thin layers work better than one thick one – they regulate heat and moisture because the air between the layers insulates. The rule of thumb is: you should feel a bit chilly when you start running. If you're warm immediately, you're overdressed.
But how do you know if you're dressed correctly? Our style guide for different temperatures shows you.
When you should skip the run and take a break
Sometimes the body says: not today. And that's okay. In case of black ice, stormy snow flurries or temperatures below -15 °C, a break isn't a weakness, it's smart. Strain without recovery isn't strength – it's a risk.
Treat yourself to walks, a yoga flow, or a coffee after stretching instead. That's also part of training: listening to yourself. And if you still can't find peace, put on your clean indoor shoes and get on the treadmill. But don't just train on the treadmill in winter; get outdoors too. We've written a really clear article for you about the pros and cons of running in winter versus treadmill training.
By the way, if you're just starting to run, or are a bit older and not a top athlete, a meteorologist suggests in his study on sports in cold temperatures that temperatures below 0 degrees Celsius could already be dangerous for your health. (Matzarakis, Andreas, Dominik Fröhlich, Stéphane Bermon, and Paolo Emilio Adami. 2019. "Visualization of Climate Factors for Sports Events and Activities–The Tokyo 2020 Olympic Games" Atmosphere 10, no. 10: 572. https://doi.org/10.3390/atmos10100572)
Conclusion: The cold makes you stronger and even smarter
Running in winter isn't a competition – it's a quiet victory over hesitation. Against inner resistance, for long-term gain. It's the knowledge: you're going out while others skip training. You become more alert, clearer, stronger. Jogging in winter doesn't just strengthen your immune system, but according to studies, it also improves your general physical fitness. If you follow simple rules like proper warm-up, correct breathing, and suitable clothing, running in the cold season becomes a safe and healthy routine.
When you go out in the cold, you're not just training your body, but also your resilience and focus. The cold won't break you - with the right preparation and running gear, a challenge becomes - just another successful workout.
FAQ: Is jogging in cold weather healthy – and what should you look out for?
Yes, jogging in cold weather can be very healthy – provided you follow some basic rules. Exercising in the fresh air strengthens the immune system, increases calorie consumption and promotes mental resilience. In addition, training at low temperatures is often easier on the joints, as the body overheats less.
Dress according to the so-called layering principle: several breathable layers keep you warm and regulate moisture better than one thick jacket. A combination of functional underwear, fleece and a windproof running jacket has proven particularly effective.
Be sure to warm up indoors before you start running. Through mobilization exercises and light stretching, you get your circulation going and reduce the risk of muscle injuries. Start running slowly outside and only increase your pace after a few minutes.
Breathe in through your nose if possible and out through your mouth. This pre-warms and moistens the cold air before it reaches your lungs – protecting your airways from irritation.
Adapt your training to the temperatures: it's better to run a bit shorter or at a more moderate pace. The body requires more energy for thermoregulation in the cold, so you shouldn't overtax it further.
Yes. Even at low temperatures, you lose fluid through breathing and sweat. Therefore, drink enough – ideally lukewarm water or unsweetened tea – before and after your run.
Wear reflective clothing or a headlamp, especially during runs at dusk or in the dark. This makes you more visible to others and significantly reduces the risk of accidents. But we have a really good guide to running in the dark.
For fall and winter, trail shoes are often the better choice than normal road shoes, as their denser and more robust upper material keeps out cold and wet better, even if no Gore-Tex is used. Many trail shoes also offer more room in the forefoot, which increases freedom of movement on uneven terrain and allows for wearing thicker socks. The sole is particularly important: a coarse tread provides better grip on soft or wet surfaces like leaves, snow, or forest paths. Some trail shoes also feature special rubber compounds that offer more grip on wet ground. So-called hybrid or gravel shoes, like the hybrid models from Craft, are particularly well-suited for changing surfaces. In addition, many manufacturers offer rugged versions of well-known road shoes, such as the Experience Wild from Altra, the Rider TT from Mizuno, the Supernova ATR from Adidas, or Asics models with the TR designation. Spikes, on the other hand, are not suitable for winter, but exclusively for use on the track
Change into dry, warm clothing immediately after training. This prevents your body from cooling down and lowers the risk of catching a cold. And you can also improve quite a bit when it comes to food.
At temperatures below -10 °C, it's better to avoid running outdoors. In such cases, training on an indoor treadmill is a safe and healthy alternative. Read the recommendations of our team athlete Aileen, who is a teacher for sports and health at the Cologne Vocational College, on our blog now: Sports nutrition tips for winter.
Yes – as a rule, jogging down to about -10 °C is healthy if you are healthy and protect yourself well. From temperatures of -15 °C or lower, it becomes critical for healthy runners, because the inhaled air can hardly be warmed enough anymore and can strain the airways.
Clearly: exercising in the cold air promotes antibody production, which strengthens the immune system. In addition, training in the cold ensures higher calorie consumption – up to 15 % more in some cases. A real advantage in the cold season.
