All you need to know about winter jogging: what to wear, how to breathe

Winter jogging is the most affordable way to slim down, boost your immune system, and harden your body.

Most people think that running in winter to lose weight is an extreme exercise. But there’s nothing better for a prepared individual in the cold season. Besides, Boxing Day games in the Premier League is a century-old tradition. Matches haven’t been cancelled even this year, and fans could watch them at the stadium and make some bets. As for those who want to know more about How to Bet on NBA, NHL, MLS, UFC and other sports, this place is for you.

Just like a professional athlete, running strengthens your muscles and heart and is excellent for fighting off extra pounds. In winter, despite the cold, windy and slippery trails, it is a great way to get a good workout, strengthen your body and burn off extra calories. 

In this article, you will find out how to run in winter to achieve the best possible results and have only positive effects.

Benefits and contraindications of winter running


Your body transforms stored fat deposits into the energy needed for a complete workout during a run. You can burn several hundred (at least 500) calories in 1 hour of outdoor running. Scientists have proven that the effectiveness of winter running for weight loss is 30% higher than that of summer running.

The winter cross-country is just as useful for women who want to get sexy relief. The fact is that a slippery surface allows you to work all the muscles of the body much more effectively than dry asphalt. Due to particular weather conditions, your ankles, leg, and buttock muscles will work harder. Running in snow is especially good for the front thighs, as you have to lift your thigh-high. An athlete cannot achieve the same results during a summer run.

Winter running helps you lose weight, improves your mood, and helps you cope with nervous disorders.


Winter jogging can be harmful only if you don’t follow the training rules or if you have certain illnesses that prohibit jogging.

Winter jogging to lose weight is contraindicated to people with:

  • Have chronic respiratory diseases;
  • Varicose illness;
  • Vascular problems;
  • Recent illnesses of a cold or infectious nature.

Remember that outdoor exercise is prohibited in temperatures below -24 C.

Are you following a low-calorie diet? Alas, your immune system is now low, which means you run the risk of lowering your metabolism while you run. This can lead to a halt in weight loss and the acquisition of new ailments.

Attributes and rules of winter running

Proper breathing. Outdoors in winter, when running fast, you need to breathe through your nose. For advanced runners, this is familiar, but beginners need to accustom themselves to this model.

Concentration. When jogging in winter, the right thing to do is focus only on the running process. While in summer it is acceptable to be distracted by birds singing or the green leaves of trees in a forest park, in winter, be more attentive to running to avoid ridiculous slips and falls or, worse, bruises and injuries.

Session length. The best option would be time spent running in the 30-40 minute range.

Pre-warm up your muscles. Prepare your muscles for the workout, just like at the gym. Before you leave the house and start running, do some warm-up exercises consisting of squats and back and leg stretches.

Outfit for winter running


Soft soles with good cushioning properties.

Shoes must be warm and repel moisture.

The upper sole must be high, and the lacing/strap/strap/velcro fasteners must be secure.

The insoles should be removable for ease of use.


The basic requirements for winter jogging clothes are:

  • They do not restrict movement.
  • They keep warmth in and out.
  • They remove moisture from the skin quickly and efficiently.

The basic rule for choosing clothes for winter jogging is to layer them. Three layers are enough to keep you warm. We recommend using thermal underwear as the first layer.

The second layer should be thermal insulation, and a fleece jacket is a good choice. The last layer is for reliable wind protection, and you should use a jacket made of windproof material. You should not use cotton underwear as it quickly absorbs sweat, which leads to poor ventilation and a loss of body heat.

It is crucial to protect your hands and head in chilly and breezy situations. It would be best to use wool gloves/mittens with no finger compartments. This will help keep you more warm. If there is no strong wind and the temperature is not too low, you can use a typical knit cap. It would help if you used a balaclava (with a face covering so that only the eyes remain open) in very windy conditions.