"Conquer the Cold: Essential Winter Trail Running Tips for Adventure Seekers"
I just got back from a morning trail run in 27-degree weather with 91% humidity and dense fog. Despite the chill, I stayed toasty warm, so I thought I’d share the gear I used and some helpful tips to keep you warm and motivated for your own winter adventures.
The Secret to Enjoying Winter Adventures
The key to loving any outdoor activity in the winter is staying warm. If you’re warm, you’ll have fun. If you’re cold, it’s a lot harder to enjoy yourself—and you might even skip it next time. My goal is to help you embrace outdoor adventures year-round!
Another common concern, especially for women, is safety. I totally get it. While I live in a safe area and usually bring my dog when it’s dark, there are other precautions you can take:
- Carry a small can of pepper spray.
- Stick to well-lit areas or drive to a spot where you feel comfortable.
- If going out isn’t an option, do a workout in your backyard so you can still enjoy the fresh air close to home.
Now that we’ve addressed warmth and safety, let’s tackle the hardest part of a morning adventure: getting out of bed.
Tips for Early Morning Motivation
-
Lay out your clothes the night before.
This saves time and avoids the frustration of deciding what to wear when you’re cold and groggy. -
Prioritize sleep.
Getting out the door on too little rest isn’t ideal, so aim for an early bedtime. -
Set your alarm away from your bed.
This forces you to get up to turn it off. Once you’re up, slip on a warm robe to stay cozy. -
Warm your space.
Use a space heater where you’re getting ready to avoid the temptation to crawl back into bed. -
Fuel up.
Brew a cup of coffee and toast a bagel or grab another high-carb snack like a banana or applesauce. I recommend eating before your workout to avoid spiking stress hormones and to boost your performance.
My Go-To Winter Running Gear
When it comes to staying warm, layering is everything. You can always remove layers, but you can’t add what you don’t have! Here’s what I wore on my chilly morning run:
Clothing:
- Short sleeve Merino Wool Shirt
- Smartwool Base Layer 1/4 Zip Long Sleeve (Amazon has long-sleeve Merino that runs cheaper than the Smartwool brand so check those out too!)
- Squak Mountain Fleece; I love this shirt for all my outdoor adventures (Payette Purple is my FAV color!)
- Columbia Vest (I've worn this backpacking, hiking 14ers, running, etc; a good vest is essential)
- Baleaf Fleece Lined Tights (these are waterproof too)
- Basic winter hat I got from Target years ago
- Altra Trail Runners (these are the best shoes ever with a wide toe box and no heel so you foot is in a natural position; I'm on my second pair and can't recommend enough; I also have their hiking boots)
- Garmin
- Headlamp (one of my favorite piece of winter adventure gear for morning or evening walks and runs)
- Crampons (spikes for icy trails)
Fuel for the Finish Line
Post-run, I love a hearty breakfast to refuel. Some of my favorites include:
- Yogurt Overnight Oats
- Bagel BLT
- Raisin Oats Kheer
- Breakfast Potatoes & Egg Tacos
- Eggs Sauerkraut Plate
Each recipe packs around 20 grams of protein, 7 grams of fiber, and less than 600 calories. You can find these recipes in the Fit For Adventure membership library under "breakfast."
Ready to Start Your Own Adventure?
If you’re looking to get moving in the outdoors in 2025, my Fit For Adventure Membership does a monthly challenge focused on getting moving in the outdoors. We will be doing the Appalachian Trail Challenge in January!
Stay adventurous,
Rachel
