Running in the Cold: Follow these 5 Rules!

When it's cold and gray outside, staying motivated can be challenging. However, if you push yourself to go for a run, you'll not only strengthen your immune system and boost your mood, but also prepare for the Berlin New Year's Eve Run and lay the foundation for the next running season. To keep your winter training both healthy and enjoyable, follow our simple rules!

1. Breathe through your nose

Breathing through your nose warms and filters the air, protecting your throat, mucous membranes, and bronchial tubes. This is especially important in very cold temperatures. When it’s below -10°C, consider wearing a functional scarf or shawl over your mouth and nose to provide additional protection for your airways. Running becomes a potential health risk only when temperatures drop below -15°C, as the cold air can severely irritate your lungs.

2. Warm up properly

A thorough warm-up is essential in winter. In cold weather, muscles, tendons, and ligaments take longer to reach their optimal temperature. Allocate at least ten minutes for warming up, ideally outside, so your body can adjust to the cold. Avoid stretching before your workout—save it for later, once you're in a warm environment.

3. Choose the right clothing

Layered functional running clothes are key to staying comfortable in winter. Start with moisture-wicking garments, such as a functional undershirt or fleece top, and add an outer layer that is windproof and water-repellent. Don’t forget a hat, headband, and gloves, as your head and hands lose heat quickly. Pro tip: if you feel slightly chilly when leaving the house, your outfit is likely just right. After a few minutes of running, you’ll warm up nicely.

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4. Train less intensively

In sub-zero temperatures, adjust your training intensity and aim for a steady, moderate pace. This allows you to maintain nose breathing, which warms the air more effectively and protects your lungs. Avoid high-intensity workouts like interval training, as the rapid breathing they require doesn’t sufficiently warm the air, potentially leading to coughing or respiratory infections.

At temperatures below -15°C, it’s best to skip running altogether. Opt for indoor training, such as treadmill running, or go for a gentle walk instead. This reduces the risk of lung irritation and injury from icy surfaces.

5. Stay hydrated—even in winter

You might not feel as thirsty in winter, but your body still needs sufficient fluids. Even in cold weather, you lose moisture through evaporation and need to humidify the air you breathe. Drink enough fluids after your workout—warm options like ginger tea are particularly beneficial, as they have antibacterial properties and support recovery.

And after training: Stay warm

Once you’ve finished your run, focus on warming up quickly. The so-called “open-window effect” post-exercise temporarily lowers your immune defenses, making you more vulnerable to infections. Change out of sweaty clothes immediately and take a warm shower to help your body recover.

By following these simple guidelines, you can train safely and healthily during the cold season—and even enjoy the beauty of winter landscapes!