7 Easily Avoidable Mistakes People Make When Running in Winter
Winter running has a way of testing your dedication. The dark mornings, freezing temps, and icy sidewalks make hitting snooze way too tempting. But here’s the thing—running in the cold can actually make you faster! Nothing beats the feeling of warming up post-run with a hot drink and the satisfaction of knowing you showed up for yourself.
That said, winter running isn’t the same as cruising through a spring morning. If you’re not careful, it can get uncomfortable (or even unsafe) fast. Here’s how to avoid seven common mistakes and make winter running work for you.
1. Ignoring Safety (Be Seen & Be Smart)
If you’re running solo in the dark, visibility is everything. Wear bright, reflective gear so cars and cyclists can see you. Headlamps and clip-on lights are great for added visibility, especially on poorly lit routes. But even better? Run with a group! Kansas Run Club and Run Her Way host group runs throughout the week, which makes running in winter safer and way more fun. Strength in numbers, right?
2. Not Setting Tangible Goals
Winter running can feel like a grind if you don’t have a reason to get out there. Set a goal that keeps you accountable—whether it’s hitting a weekly mileage target, training for a spring race, or simply showing up for your group runs. Not into numbers? Try Dame Jessica Ennis-Hill’s approach: focus on the post-run rewards. A hot shower, warm coffee, and that “I did it” feeling can be just as motivating as a PR.
3. Expecting to Hit Summer PRs
If you’re constantly comparing your winter runs to your summer bests, you’re setting yourself up for frustration. Snow, ice, and cold temps slow everyone down. Instead of chasing times, use winter to build strength and endurance. Add in hill sprints, cross-training, or strength workouts to come out of winter stronger than ever.
4. Sticking to Long Runs Only
It’s easy to get stuck in a routine, but winter is a great time to switch things up. If you’re dreading a two-hour slog in freezing winds, try shorter, more intense efforts. Hill repeats or interval workouts will get your heart pumping without spending ages in the cold. Need a push? Join one of KRC’s speed sessions—we promise, the effort will keep you warm!
5. Dressing for the Wrong Temperature
Dressing for winter running is all about layering. Too much clothing, and you’ll overheat; too little, and you’ll freeze. The golden rule? Dress like it’s 10-15 degrees warmer than it actually is. Start with a moisture-wicking base layer, add an insulating layer if needed, and finish with a windproof outer layer. Avoid cotton—it traps sweat and will leave you shivering. And don’t forget gloves and a hat!
6. Skipping the Warm-Up & Cool-Down
Going from your warm house straight into a freezing run can be a shock to your system. Get your body moving indoors first—jump squats, leg swings, or even a few chores in your running gear can help. When you finish your run, take a few minutes to cool down and stretch. It’s tempting to head straight for the couch, but skipping your post-run routine can lead to tight muscles (and regret).
7. Forgetting to Hydrate
You might not feel as thirsty in cold weather, but you’re still sweating under those layers. Dehydration can increase injury risk and leave you feeling extra sore the next day. Make a habit of drinking water before and after your runs, and if you’re out for a longer effort, consider bringing a small bottle with you.
Bonus: Join a Community for Extra Motivation
Winter running is tough, but you don’t have to do it alone. Running with a club keeps you accountable, makes the miles more enjoyable, and helps you stay safe in the dark. Kansas Run Club and Run Her Way offer regular group runs, so you always have a reason to lace up—even when the weather isn’t cooperating.
So bundle up, grab your running crew, and let’s keep moving this winter!