Essential Gear for Winter Running: Stay Warm and Safe | PhysioExtra

This article was written in collaboration with The 6AM Club.

The gear you choose can make all the difference between an enjoyable outing and an uncomfortable (or even dangerous) experience. Here's how to equip yourself properly for winter running.

1. Proper Footwear

• For snowy trails: Opt for traction cleats.
• For asphalt: Choose waterproof shoes, such as those made with Gore-Tex, to avoid wet feet and frostbite.

2. The Layering System

The three-layer principle helps you stay warm while preventing overheating and excessive sweating.

• 1st layer: A fitted, breathable garment (polypropylene or polyester).
• 2nd layer: Thermal insulation (merino wool or synthetic materials).
• 3rd layer: A breathable or waterproof windbreaker.

For your lower body, two layers suffice: one insulating layer and one windproof layer.

3. Must-Have Accessories

• Thermal socks to prevent frostbite.
• Warm mittens or gloves and a beanie to retain heat.
• A neck warmer or balaclava to warm the air you breathe and protect your face.

4. Hypothermia Prevention

Be aware of hypothermia symptoms: shivering, fatigue, persistent cold in extremities, and frostbite. If you experience these, head indoors quickly to warm up.

With the right gear, you'll be ready to face freezing temperatures while staying comfortable and performing your best.

This article was written by Jean-Maxime Caron, FCAMPT physiotherapist and runner