The simplest way to keep running as the weather turns cold is to dress in light layers, warm up indoors first, drink water before you head out, and make yourself easy to see. That’s the short version, and the rest of this post is how I make it feel easy.

As an athlete and a mom, I’ve learned that the hardest part of a fall run is the first five minutes out the door. Once the clocks fall back on November 1, daylight shrinks, and my routine needs a little more thought. Here’s my cozy, practical checklist, pulled from guidance by physical therapists and hospital teams.

Start with a warm-up indoors

Rebecca Huesman, a physical therapist with MedStar Health, recommends an 8 to 10 minute dynamic warm-up before you step outside, such as jumping jacks, planks, high knees or walking lunges. It gets your body ready, and it also helps you avoid overheating from bundling up too much. I do mine in the kitchen while the kettle heats.

Layer, but don’t overdress

Overlake Hospital suggests a synthetic layer against your skin, an insulating middle layer such as wool, polyester or fleece, and a lightweight outer layer that blocks wind and rain. Cotton insulates poorly, so I skip it for runs. MedStar adds a helpful caution: your muscles generate heat as you run, so be careful not to overdress. I like layers I can tie around my waist once I’m warm.

Cover your head, hands and feet

A hat, gloves or mittens, and dry socks in warm, waterproof shoes with good traction make a big difference, according to Overlake. Shoes that fit too snugly can reduce blood flow, so check the fit before the season gets colder.

Be seen as the days get shorter

Both sources call out visibility. Light-colored outer layers, reflective gear or tape, and a headlamp or running lights all help. MedStar also notes that a running buddy keeps you accountable, and a group is easier for drivers to spot in low light.

Hydrate and bring a dry change

You still lose fluid in cold air. MedStar recommends drinking water throughout the day and packing hydration for runs longer than 45 minutes. Pack dry clothes for afterward too, since wet clothing cools you faster once you stop.

Make the whole routine cozier

Fall running feels better when the rest of life is calm. I pair it with my gentle reset for the fall time change, and a pot of something warm from my Sunday cooking reset waiting at home. If you’re getting the house ready for colder weather too, my Fall-to-Winter House Prep Checklist is a good companion.

Frequently asked questions

How do I know if I’m overdressed? If you feel warm in the first few minutes outside, you’re likely close. Both MedStar and Overlake warn that overdressing leads to sweat, which can chill you quickly in cold wind.

Should I check the forecast? Yes. MedStar notes that wind chill and precipitation can make a cold day feel about 10 degrees colder.

Is winter exercise right for everyone? Overlake advises talking to your healthcare provider before starting a winter exercise program, especially if you take certain medicines or have a health condition.

Thinking about a move so you can run, walk and live closer to the trails and parks you love? I’d be happy to talk it through with you. Reach out to Meaghan.

xo, Meaghan

Sources: MedStar Health, Seven Important Winter Running Tips; Overlake Hospital, 10 Tips for Running in the Cold. General lifestyle information only, not medical, legal, tax or financial advice. Check with your healthcare provider before changing your exercise routine.