Chicago winters are intense, but for many runners, cold weather is just another training condition—not a reason to stop. From bundled-up lakefront miles to snowy neighborhood loops, winter running can be energizing and deeply rewarding if you know how to approach it.
A recent Block Club Chicago feature spotlighted local runners who refuse to let arctic temperatures derail their routines. Their stories are a reminder that with the right preparation, winter can actually be one of the most empowering seasons to run.
Here are practical, real-world cold weather running tips to help you stay safe, warm, and motivated all winter long.
Dress for the Weather (Not the First Five Minutes)
One of the most common winter running mistakes is overdressing. According to REI, runners should expect to feel slightly cold at the start, knowing their body temperature will rise quickly once they’re moving.
A smart layering strategy includes:
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A moisture-wicking base layer to keep sweat off your skin
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An insulating mid-layer for warmth
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A wind-resistant outer layer to block cold gusts
Avoid cotton whenever possible. As explained by New York Road Runners, cotton traps moisture and can make you colder as your run goes on.
Protect Your Hands, Feet, and Face
Cold extremities can end a run fast. Mayo Clinic Sports Medicine notes that fingers, toes, ears, and noses are most vulnerable to frostbite in low temperatures.
Helpful winter gear includes:
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Insulated gloves or mittens
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Wool or thermal socks
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A hat or ear-covering headband
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A neck gaiter or face covering on windy days
Even on milder winter days, many runners carry gloves because hands lose heat faster than the rest of the body.
Warm Up Before You Step Outside
Cold muscles are stiffer and more prone to injury. Healthline recommends doing dynamic warm-ups indoors before heading outside, such as leg swings, lunges, or light jogging in place.
Once you’re out the door, start slow and let your body adjust before increasing pace or effort.
Adjust Your Footwear for Winter Conditions
Snow and ice change everything. According to Runner’s World, winter runners should prioritize traction and stability over speed.
Consider:
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Shoes with better grip
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Trail running shoes for snow-covered sidewalks
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Removable traction devices on icy days
Visibility also matters in winter. Short daylight hours mean reflective gear and brighter colors are essential for safety.
Hydration Still Matters in Cold Weather
You may not feel as thirsty, but dehydration is still a risk. Mayo Clinic explains that cold air suppresses thirst cues even while your body continues losing fluids through sweat and breathing.
Make hydration part of your routine before and after winter runs, especially for longer distances.
Know When to Take It Indoors
Winter grit doesn’t mean ignoring safety. As highlighted in Block Club Chicago, experienced runners pay close attention to wind chill warnings and extreme cold advisories.
If sidewalks are icy or temperatures become dangerous, it’s smart to swap an outdoor run for a treadmill workout, strength training, or yoga. Consistency matters more than any single run.
Winter Running Is a Mental Win
There’s a unique satisfaction that comes from finishing a run in the cold. Winter running builds resilience, discipline, and confidence that carries into every other season.
Camille knows this feeling well. Running is something she genuinely enjoys year-round, even when Chicago weather is less than welcoming. You can see a glimpse of her winter running mindset and love of movement on her Instagram, where she shares how staying active plays a role in her daily life.
Looking for Local Insight From Someone Who Knows Chicago?
Whether you want neighborhood-specific running tips, lifestyle guidance, or help buying or selling a home while staying active year-round, Camille is always happy to connect.
📞 Call or text: 773.377.9200
📧 Email: Reach out anytime to get in touch
Chicago winters don’t last forever — but the strength you build running through them does.
