How to Run in the Winter: 4 Tips to Stay Warm and Safe in Kansas City
Winter in Kansas City doesn’t mean you have to hang up your running shoes until spring. If anything, running in the winter can be one of the most rewarding experiences—fewer crowds, crisp air, and a serious boost to your mental toughness. But let’s be real: winter running comes with challenges, from icy sidewalks to freezing winds ripping through downtown and the Country Club Plaza. The good news? With the right approach, you can keep running safely and comfortably all winter long. Here are four essential tips to help you stay warm and safe while running in Kansas City this winter.
1. Dress Smart: Layer Up Without Overheating
The key to winter running isn’t just wearing more clothes—it’s wearing the right clothes. Kansas City winters can be unpredictable, with temps swinging from chilly to brutally cold overnight. The goal is to dress in layers that keep you warm without making you overheat once you start moving.
The Three-Layer Rule:
Base Layer: A moisture-wicking fabric (avoid cotton!) to keep sweat off your skin.
Middle Layer: An insulating layer like fleece to trap heat.
Outer Layer: A windproof and water-resistant jacket to shield you from wind and precipitation.
Don’t forget gloves, a hat or headband, and thermal socks to keep your extremities warm. On extra cold days, a neck gaiter can be a lifesaver when the wind picks up along the Missouri River or through downtown KC.
2. Pick the Right Routes: Stay Safe on the Pavement
Not all Kansas City running routes are created equal in the winter. Some areas are better maintained than others when it comes to clearing ice and snow. To avoid slipping, pick routes that are well-lit, have less traffic, and are more likely to be plowed after snowfalls.
Best Winter Running Spots in KC:
Country Club Plaza & Loose Park – The Plaza’s sidewalks and Loose Park’s pathways tend to be well-maintained, and the scenery is unbeatable in the snow.
Downtown Kansas City & Riverfront Heritage Trail – A great urban option with plowed sidewalks, plus the trail along the river gives you a stunning (and peaceful) winter run.
Indian Creek Trail & Mill Creek Park – If you prefer a quieter, nature-filled route, these trails stay relatively clear and are less exposed to high winds.
Avoid unshoveled residential sidewalks, and if you’re running at night, stick to well-lit paths and wear reflective gear.
3. Adjust Your Warm-Up & Pace for Cold Weather
Cold weather affects your muscles and joints, making you more prone to injuries if you go from zero to sprinting. In the winter, it’s extra important to warm up properly before heading out.
Pre-Run Warm-Up:
Do dynamic stretches indoors (leg swings, lunges, high knees) to get your blood flowing.
Start your run at a slower pace for the first 5-10 minutes to let your muscles warm up gradually.
If it's below freezing, consider doing part of your warm-up indoors before heading outside.
Also, be mindful of your pace. Running on snow and ice means you may need to slow down to maintain control and avoid slipping. And if you’re running with a group, like the States Run Club, adjust your expectations and prioritize safety over speed.
4. Stay Hydrated & Listen to Your Body
Just because it’s cold doesn’t mean you don’t need water. Winter air is dry, and you can still sweat even if you don’t feel it as much as you would in the summer. Dehydration can sneak up on you, so make sure to drink water before and after your run. If you’re going on a longer run, bring a small bottle or plan a route with water stops.
Additionally, listen to your body. Numb fingers, excessive shivering, or dizziness could be signs of hypothermia. If you ever feel too cold, cut the run short and head indoors to warm up.
Final Thoughts: Keep Running All Winter Long
Running in the winter in Kansas City is all about preparation and mindset. When you have the right gear, pick safe routes, warm up properly, and stay hydrated, you’ll find that winter running can be just as enjoyable—if not more—than running in the warmer months.
And if you need motivation? Join a local run club like States Run Club x Kansas Run Club. Running with a group keeps you accountable, makes the miles more fun, and ensures you’re not out there alone on those extra chilly mornings. See you out there, KC runners—let’s embrace the winter roads together!