Running in winter: how to keep running despite the cold?

Why running in winter changes everything (and how to prepare for it)

You lace up your running shoes and open the door. The cold hits you in the face. In less than ten minutes, your fingers go numb, your feet lose sensation, and your breath shortens. Your body goes into protection mode: blood leaves your extremities and concentrates around your vital organs. Your muscles stiffen. Your stride becomes tense.

Yet running in winter remains one of the best ways to improve. The cold strengthens the cardiovascular system, pushes the body to consume more energy, and builds endurance that summer runs don't provide. The problem isn't the cold. The problem is not being equipped to keep running despite it.

At G-Heat, our mission is simple: to help your body stay in its zone of equilibrium, where effort remains effective and running remains enjoyable. This guide brings together our tips for adapting your clothing, warm-up, and technique to winter conditions.

What the cold does to your body while running

Why do your fingers freeze when you run at full speed?

The mechanism is simple. When the temperature drops, your body makes a choice: protect the heart and lungs first. Blood is withdrawn from the hands, feet, and nose and concentrated in the center. As a result, your extremities cool down first.

At the same time, your body expends twice as much energy. It fuels your muscles for the effort of running. And it struggles to maintain your internal temperature at 37°C. That's why a running session in cold weather burns more calories than in summer—without necessarily improving performance.

• Heat loss in the extremities: blood leaves the hands, feet, and nose first
• Increased energy expenditure: the body burns more to keep warm, at the expense of muscle effort
• Muscle stiffness: fibers lose elasticity, increasing the risk of injury

The effect of wind and sub-zero temperatures on your breathing

Below 0°C, cold air dries out your airways. You feel a burning sensation in your nose and throat. Your breathing becomes shallower. The volume of oxygen absorbed decreases and you are forced to slow down.

Add wind to the mix and the situation gets worse. A 20 km/h wind can cause the perceived temperature to drop by 10°C in one fell swoop. That's why a windproof and breathable jacket is not a luxury. It's protective equipment.

Your joints hate the cold (here's why)

Knees, ankles: the joints that are most stressed when running are also the most vulnerable to the cold. Stiffness sets in quickly. Flexibility decreases. Micro-trauma is a risk, especially if you don't warm up properly.

The solution: suitable thermal clothing for sensitive areas and a muscle activation routine before each winter run.

Essential gear for running in winter

The multi-layer system: how it works in practice

The principle is simple. Three layers, three functions. Each plays a specific role in managing heat and perspiration.

1. First layer (base layer): in direct contact with the skin, it wicks away perspiration to keep your body dry
2. Second layer (insulation): light fleece or technical sweatshirt, traps body heat
3. Third layer (protection): waterproof and windproof jacket, blocks rain, snow, and wind

Caution: too many layers = overheating = excessive perspiration = sudden chill when you stop. Insufficient equipment exposes you to sudden cooling. The key is finding the right balance.

What to wear depending on the temperature

The classic mistake: dressing for the temperature you feel at the start, when stationary. However, running raises your body temperature by an average of 8 to 10°C. The rule: choose your outfit as if the temperature were 10°C higher than it actually is.

English

Outdoor Temperature	Recommended Outfit	Accessories
5 °C to 10 °C	Base layer + light jacket	Headband, light gloves
0 °C to 5 °C	Base layer + second fleece layer + windproof jacket	Beanie, technical gloves, neck warmer
-5 °C to 0 °C	Full layering system + long thermal tights	Heated gloves, thermal socks, fleece beanie
Below -5 °C	Layering system + G-Heat heated vest	Full heated gear (gloves, socks, neck warmer)

The areas of your body that give out first

Your body does not lose heat evenly. The torso is protected first. The extremities—hands, feet, head, neck—are the first to be sacrificed. For you, the runner, this translates into numb fingers, numb feet, and painful ears.

Protecting these areas prevents your body from wasting all its energy compensating for heat loss instead of fueling your muscles.

"The idea is not to overheat the body, but to compensate for exactly what the environment takes away from it so that it can continue to function normally. If your extremities are exposed, your body mobilizes all its energy to compensate—to the detriment of your performance and comfort. "

— Gwenaël Fournet, Product Expert at G-Heat

For the torso, the priority is to protect your vital organs without restricting your stride. The heated sports vest meets this need perfectly. Worn as a mid-layer, its back heating zones maintain your core temperature. No thick sleeves: your arms remain free for a natural swing.

For your hands, forget about oversized ski mittens. G-Heat's thin heated gloves preserve your dexterity. You can adjust your shoelaces, check your GPS watch, and use your phone—without ever exposing your fingers to the cold air.

For your feet, thermal comfort directly affects performance. Sport heated socks combine technical finesse with active heating under the forefoot. They slip into your running shoes without changing the fit.

Finally, don't neglect your respiratory tract. Dry, cold air attacks your bronchial tubes with every breath. A heated neck warmer creates an effective thermal barrier. Pull it up over your nose to filter and warm the air before it reaches your lungs. No more burning sensation.

See also: What equipment do you need for running in hot weather?

Prepare your body before going out for a run

Extended warm-up: non-negotiable in winter

In summer, 5 to 10 minutes is enough. In winter, allow at least 15 minutes. The goal is twofold: to warm up your muscles to restore their elasticity and to activate blood circulation in your extremities.

Start indoors. Joint movements, walking on the spot. Then go outside and start with a brisk walk before launching into your first stride.

5 exercises to activate circulation before each session

This warm-up routine can be done indoors in 5 minutes. It prepares your muscles and joints for the stresses of the cold.

• Knee lifts: 2 sets of 20 repetitions — activates the quadriceps and boosts circulation
• Heel-to-butt kicks: 2 sets of 20 repetitions — warms up the hamstrings
• Ankle rotations: 10 rotations per foot — prepares the joints for the impact of the cold ground
• Dynamic lunges: 10 per leg — works the entire muscle chain
• Arm swings: 20 wide rotations — warms up the upper body and shoulders

Eating before a run in cold weather

Your body consumes more energy in winter. It has to fuel muscle effort and regulate body temperature at the same time. Eating complex carbohydrates 1.5 hours before your run (oatmeal, whole wheat bread) ensures you have sufficient energy reserves.

A hot drink before you go out helps to warm up your body. Avoid foods that are too fatty: they slow down digestion and divert blood away from the muscular system.

Adapt your running technique to the cold

Shorten your stride on slippery surfaces

Snow, ice, wet leaves: traction changes dramatically in winter. Shorten your stride by 10 to 15% and increase your cadence. Land on your whole foot rather than your heel to maximize your contact with the ground.

When it comes to running shoes, cleats or grippy soles aren't optional—they're safety equipment. On packed snow, trail shoes offer much better traction than road shoes.

Control your breathing in cold air

Cold air irritates the bronchial tubes. Breathing reflexively becomes shallower. To limit this effect: breathe in through your nose (it warms and humidifies the air) and breathe out through your mouth.

Wearing a neck warmer pulled up over your nose creates a buffer zone that tempers the air you breathe in. If you can no longer breathe in through your nose, it's a sign that your pace is too fast for the conditions. Slow down.

Choose the right route for the weather

Your choice of route directly affects your comfort and safety.

• Rain or strong wind: stick to wooded areas and paths lined with hedges—they block the wind.
• Snow: parks and paved paths offer better conditions than icy sidewalks.
• Nighttime (common in winter): choose well-lit routes and wear reflective accessories
• Long weekend runs: check the weather forecast in detail to avoid periods of precipitation

"In the field, the best equipment is the kind you forget you're wearing. If you're not thinking about the cold, you can focus 100% on your goal. Runners who maintain their winter training with the right equipment perform better in the spring. The cold is not an obstacle, it's a training ground that builds endurance."

— Romane Benderradji, Communications Manager at G-Heat

Check out: comparison of the best heated jackets

Recovering after a run in cold weather

Warming up: immediate steps to take

The race is over, but thermal management isn't. Your body, still working hard to regulate itself, is vulnerable to rapid cooling. Change your clothes immediately. Remove the first layer, which is damp with sweat. Put on a dry sweatshirt and an insulating layer.

If you have a G-Heat heated vest or jacket, turn it on at the lowest setting. This gradual warming helps your body return to its resting temperature without thermal shock and limits the risk of post-exercise muscle spasms.

Hydration: the invisible trap of the cold

In winter, the sensation of thirst diminishes. However, water loss through breathing is amplified by dry air. Many runners finish their winter runs dehydrated without knowing it.

Drink 400 to 500 ml of water within 30 minutes of exercise. Ideally, a warm drink enriched with electrolytes. Nutrition: consuming protein within 45 minutes after your run (cottage cheese, eggs, protein shake) accelerates muscle repair and compensates for the energy expended due to the cold.

Stretching: wait until you are warm

Stretching muscles that are still cold can cause micro-tears. Go inside first. Start with light dynamic stretches: leg swings, pelvic rotations. Then move on to static stretches after 10 minutes of cooling down.

Focus on your calves, quadriceps, and hamstrings—the muscle groups most used in winter running.

Why choose G-Heat for your winter training

For over ten years, G-Heat has been developing heated clothing designed for users on the move. Our approach is based on one principle: helping the body stay in its thermal balance zone so that activity can continue. No overheating. No magic. Just physics and textiles, tested in real-world conditions—from construction sites to mountain trails.

• Heated vests: targeted heat on the torso, total freedom of movement—your arms remain free to run
• Heated gloves: heat to your fingertips, touchscreen compatible
• Heated socks: heat diffusion under the forefoot, suitable for running shoes
• Heated neck warmer: neck protection, can be pulled up over the nose to filter cold air

Battery life varies from 2 to 7 hours depending on the selected level. More than enough to cover your long weekend outings, a marathon, or a long-distance trail run.

Conclusion

Running in winter is not an endurance test. It is a technical discipline that requires understanding how your body reacts to the cold—and responding with the right equipment.

Here are the four pillars of effective winter training:

1. The multi-layer system
2. A prolonged warm-up
3. An adapted stride
4. Controlled recovery.

G-Heat thermal solutions are part of this approach. They do not replace your preparation. They help your body stay in its comfort zone so that every winter run becomes a moment of progress.

FAQ

What is the minimum temperature for safe winter running?

There is no absolute threshold: tolerance to cold varies from person to person. Below -10°C, the risk of frostbite on the extremities and bronchial irritation increases significantly. Between 0°C and -10°C, complete thermal equipment (multilayer system, heated gloves, fleece hat, neck warmer) allows you to run safely. If the wind combined with the temperature creates a wind chill of below -15°C, opt for an indoor session or reduce the duration of your outing.

How do G-Heat heated clothes work during exercise?

Ultra-thin carbon filaments, connected to a compact Li-Po battery, distribute heat evenly to strategic areas (torso, hands, feet). Three intensity levels allow you to adjust the heat output: low level for sustained running, high level for warming up or recovery. The breathable fabric wicks away perspiration to prevent moisture build-up.

How long do the batteries last?

On low setting (suitable for active running): up to 8 hours of continuous heat. On medium setting: 4 to 5 hours. On maximum setting (extreme conditions or static phases): 2 to 3 hours. The batteries fully recharge in 3 hours via USB.

Can heated clothing be machine washed?

Yes, provided the batteries are removed before washing. Wash at 30°C maximum, on a delicate cycle, with mild detergent and no fabric softener. Tumble drying is strictly prohibited: intense heat damages the carbon filaments. Dry flat in the open air, away from any direct heat source.

What size should I choose to maintain freedom of movement?

Choose your usual size. Our cuts are designed to fit like a technical second skin: no excessive compression, no flapping. If you are wearing a heated vest as a second layer, make sure your first layer fits snugly to optimize heat transfer. If you are unsure, our size guide and customer service team are here to help.

Are heated garments suitable for winter trail running?

Our equipment is tested in demanding trail conditions. Heated vests offer total freedom of movement thanks to their sleeveless design—ideal for technical climbs. Heated gloves maintain dexterity for handling poles and supplies. Moisture resistance, backpack compatibility: our devices are designed for long distances in the mountains, including in rain and snow.

How can you stay visible when running at night in winter?

Short days often mean running in the dark. Choose clothing with 360° reflective elements (strips on your jacket, tights, shoes). Complete your outfit with a headlamp or flashing light attached to your arm. Choose fluorescent colors—yellow, orange—that contrast with the dark or snowy environment.

References

[1] “Sport et activités physiques par temps froid” (Sport and physical activity in cold weather), Institut de Recherche du Bien-être, de la Médecine et du Sport santé (IRBMS)

[2] “Courir l'hiver : bien se préparer et adapter sa course” (Running in winter: preparing properly and adapting your run), Ordre professionnel de la physiothérapie du Québec

[3] “How to exercise in winter: our suggestions,” Heart & Stroke (Heart and Stroke Foundation)

[4] “Ingenious textile innovations in high-level sports,” Techniques de l'Ingénieur

[5] “Winter sports: Preventing musculoskeletal injuries,” Radimed