Winter running: what to wear and how to keep going

19 October 2026 · Practical tips · 7 min read

Winter in Greece isn't Scandinavia. You won't be running through knee-deep snow, and on most days the temperature is perfectly fine for running. What makes it harder is something else: it gets dark early, it rains, it's windy, and the bed in the morning looks a lot more inviting than it did in June.

The good news is that cold is not the enemy of performance. A large analysis of seven US marathons, covering decades of results, found that runners were faster on the coolest days (roughly 5–10 degrees) and slowed down progressively as it got warmer. Your body is under less strain from the heat, and the cardiac drift that bothered you all summer shrinks noticeably.

With a little preparation, winter can be one of the best training seasons of the year.

The 10-degree rule

A common winter mistake is dressing for the temperature you feel at your front door. Once you start running, your body produces a lot of heat, and after a few minutes you feel much warmer.

A good starting point is to dress as if it were about 10 degrees warmer, then adjust based on your own experience: how easily you get cold, how windy it is, how fast you'll run. For many runners, feeling slightly cold in the first few minutes means they've dressed right. If you feel warm from the very first step, you'll probably sweat a lot, and that sweat is what chills you later.

What to wear by temperature

The table below is a rough guide. Every body is different: if you get cold easily, add a layer. Go by the "feels like" temperature, including wind and humidity, not just what the thermometer says.

For hard sessions (intervals, tempo) you warm up more, so wear one layer less. At the other end, a long run in the mountains or by the sea on a windy day needs one more.

Layers, not one thick garment

Instead of one heavy sweatshirt, wear two or three thin layers on top of each other. The layer against your skin moves sweat away, the middle one holds warmth, and the outer one blocks wind and drizzle. If you get too warm, take off the windbreaker and tie it around your waist.

The key point: no cotton. A cotton T-shirt soaks up sweat and keeps it against your skin, so the moment you slow down or the wind picks up, you freeze. Technical fabrics (synthetic or merino wool) dry much faster.

Hands and ears get cold first, because the body pulls blood towards the core to protect it. A pair of light gloves and a headband make a huge difference, and they fit in a pocket when you don't need them.

Warm up inside, change straight after

In winter your muscles take longer to "wake up". Do 5 minutes of dynamic warm-up at home (arm circles, high knees, butt kicks, walking lunges) and head out already warm. Run the first few minutes slower than usual.

Be careful after the run, too. You're sweaty, your pace has dropped, and the sweat starts chilling you fast. Don't stand around stretching in the park in wet clothes: go home, change into something dry and have a warm drink. If you finish far from home, bring a dry top with you.

In the dark: be seen

From November to February, many runs before or after work happen in the dark. In the dark, drivers may notice you late, so make sure you can be seen:

• Reflectives on moving parts (ankles, wrists), because movement catches the eye.
• A headlamp or chest light, so you can spot potholes and broken pavement.
• Bright clothes instead of the classic black tights and black jacket.
• If there's no sidewalk, run against traffic so you can see cars coming.
• Turn your headphones down or take one earbud out.

If you can, choose well-lit routes, busy parks or a track. And tell someone where you're going, especially if you run alone somewhere remote.

Rain and slippery surfaces

Rain on its own isn't a problem: dressed properly, a run in light rain can be one of the best of the year. The problem is the ground. In Greek cities the biggest hazards are:

• Marble slabs on sidewalks, squares and building entrances, which turn icy-slick when wet.
• White road markings at crossings and metal manhole covers.
• Wet leaves in parks.

Shorten your stride a little on corners and downhills, and land under your centre of mass. A shoe with good grip helps a lot: if your outsoles have gone smooth, it might be time to replace them. A cap with a brim keeps rain out of your eyes, and petroleum jelly on rub points saves you from chafing once your clothes get wet.

Water: the cold tricks you

In winter you sweat less, but you do sweat, and you also lose fluid through breathing cold, dry air. The sneaky part is that you don't feel thirsty. In one study, cold exposure reduced the sensation of thirst by up to 40%, even in people who were already dehydrated.

In practice: drink a glass of water before you head out, and for runs longer than an hour take water with you, just as you would in summer. For what to eat before and after, see the nutrition guide for runners.

When the air "burns" in your chest

In very cold weather the air can sting your throat and chest. A buff or thin scarf over your mouth warms and humidifies the air before it reaches your lungs. Keep your warm-up gradual and save hard sessions for the milder hours of the day.

How to stay consistent

Often the hard part of winter isn't the weather, but that the decision to go out has to be made again every single day. A few things that help:

• Lay out your clothes the night before. If all you have to do in the morning is put them on, that's one excuse fewer.
• Make a date with someone. It's much harder to cancel on a friend than on yourself.
• Set a spring goal. A race in March or April gives meaning to the winter miles. Check the race calendar for ideas.
• The 10-minute rule. Tell yourself you'll only run for 10 minutes. Often, once you've started, you'll want to keep going. And if not, 10 minutes is still something.
• Ease off the pace. Winter isn't the time to chase records. It's the perfect season for easy runs that build your aerobic base.

And if one day there's a real storm, ice or dangerous wind, a run on the treadmill isn't a defeat. If you like, you can set a small incline, around 1%, to make it feel a bit more like running outside. The idea comes from a small study of nine trained runners, so treat it as an optional tweak rather than a rule.

One January evening

Three years ago, at a time when I was in much better shape than I am now, I spent days after the holidays wanting to go for a run, but the storms just wouldn't stop. One afternoon the rain let up and the roads dried out a bit. The clouds wouldn't clear, though, and everything suggested another storm was coming late that night. I figured I had time for half an hour.

I put on my neck warmer for the cold and headed down to run along the beach. On the way back I looked up to my left and saw something that thrilled me: far away, on the opposite side, a storm was breaking, with lightning striking again and again, so often that the sky lit up as if it were daytime. It lifted my mood.

I still hold on to that image. Looking back, though, I separate the beauty of the sight from the decision to head out with a storm on the horizon: I wouldn't take that risk today. If the forecast says a storm is coming, or if you hear thunder, your place is inside a building or a closed car, not on the beach. What I keep from that evening is something else: a simple winter run can surprise you when you least expect it.

Winter is the season when spring's runners are made. Tie your laces, put on your gloves, and head out.

About the author

Νικολέταcreator of Δέσε Κορδόνια

I run, read, research and share what I learn. Before publishing an article, I turn to scientific studies and trusted international guidelines. You'll find the key sources at the end of the relevant articles.

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