Running in winter can be tough and seriously tests your motivation. Dark mornings, cold temperatures, and wet weather all add extra barriers to getting out the door. Here are our top tips to keep your training moving in the right direction throughout the winter months.

Having an event in the diary to work towards gives you a real reason to resist the temptation to skip your sessions.

Pushing yourself through a savage interval workout is never easy, especially when you're not quite sure what you are training for. Find an event for the early spring, or even one over the winter to give yourself a reason to keep showing up and grinding out your tough sessions.

If you're unsure which event to sign up for, your local parkrun is a great place to start. It's a free 5K event every Saturday morning. You can follow Runna's 8-week parkrun improvement plan to give your training purpose and keep you accountable.

Wearing the right kit properly makes winter running much easier. Aim to layer properly for warmth without restricting movement. We recommend:

You lose heat fastest through your head and hands. Cold hands can quickly lead to tight arms and upper-body tension so investing in proper running gloves will prevent this.

Warm headwear like a running hat or headband and moisture-wicking socks will also help keep your body temperature regulated throughout your run.

When it’s cold, it’s tempting to skip your warm-up to spend less time outside – but colder muscles are stiffer and less ready to work efficiently, potentially increasing injury risk.

Taking a few minutes to warm up helps raise muscle temperature, improve mobility, and makes your run feel smoother from the start. Try completing a short dynamic warm-up indoors before heading out so your body is already warm and prepared when you begin running.

Cold temperatures, strong winds, ice, and snow can all slow your pace, even when you feel like you’re running well.

Instead of fixating on pace, run by feel and focus on effort (RPE, or Rate of Perceived Exertion). This keeps your training productive and appropriate without pushing too hard in challenging winter conditions.

Cold weather can reduce your sense of thirst, but your body still needs fuel and fluids. Make a conscious effort to drink regularly and refuel with nutrient-dense foods, especially after longer runs. Your body also uses extra energy to keep warm, so staying on top of your fueling helps support recovery and overall performance.

If you struggle to drink water when it's cold, try warm drinks like herbal tea instead – it can be a more appealing way to stay hydrated during colder weather.

Winter often means running in low light. Wear bright or reflective clothing and consider adding reflective accessories such as a head torch or clip-on light.

This helps drivers, cyclists, and other runners see you clearly, and can boost your confidence on darker routes.

After finishing your run, change out of wet or sweaty clothing as soon as possible. Once you stop moving, your body temperature can drop quickly in cold conditions.

Putting on dry, warm layers helps retain heat, supports recovery, and keeps you comfortable.

Having someone to hold you accountable, or even just keep you company, can make a huge difference. If you arrange a run with a friend and set a time and place, you’re far less likely to back out when motivation dips on a cold day.

Even if your friends don’t run, telling someone about your planned session can also help keep you accountable.

If the cold and wet really aren’t for you, don’t be afraid to hit the treadmill or swap some runs for cross-training. You can use Runna's Record on Treadmill feature if you fancy staying in the warm.

Following a structured plan is the best way to stay accountable. A plan removes the guesswork – you don’t have to decide how far to run or what session to do. All you need to focus on is getting out the door.

Stay consistent through winter, and when summer rolls around, you’ll be ready to smash new PBs. Good luck with your winter training!