Winter Running

Running through the Canadian winter can be incredibly rewarding, but it demands a smart approach to clothing, especially layering. Temperatures often dip well below freezing and wind chills make conditions feel harsh. Dressing properly isn’t just about comfort; it’s about safety. Layering helps regulate body temperature, keeping you warm at the start of a run while allowing excess heat and moisture to escape as your body warms up. Without the right layers, runners risk everything from numb extremities to frostbite or hypothermia.

The foundation of layering starts with a moisture-wicking base layer. Cotton is a poor choice in cold weather because it traps sweat and chills the body. Instead, synthetic fabrics or merino wool pull moisture away from the skin, keeping you dry and warm during long runs. This is important in Canadian climates where sweat can quickly freeze once you slow down or stop. The next layer to consider is the mid layer, this layer helps retain warmth during icy, wind-exposed stretches and is essential in helping the body regulate its temperature. The final layer is the outer layer, this should be a breathable, wind-resistant layer that protects against snow, freezing rain and biting gusts. Keep in mind that over layering is not a bad option, it is much easier to take a layer off if you feel you are overheating. On those bitterly cold days you may want to add more thin mid layers to keep your body warm.  

Beyond clothing, winter training requires a shift in mindset. Snow-packed sidewalks, icy patches and cold-stiff muscles naturally slow your pace and that’s okay. Canadian winters are the perfect time to ease off speed goals and focus on effort instead. Running by feel rather than pace helps reduce injury risk and keeps training sustainable when conditions are unpredictable. Shortening your stride and slowing your runs down can make winter running safer and more enjoyable. A good rule of thumb for running in icy conditions is to keep your centre of gravity over your feet at all times. 

Consistency matters more than intensity during the colder months. Rather than forcing long or hard sessions in extreme temperatures, aim to maintain a steady routine with manageable distances. Winter provides an opportunity to add strength and flexibility training indoors. Bodyweight exercises, resistance training, and mobility work help build resilience, improve running form, and address imbalances that are often overlooked during peak training seasons.

Most importantly, avoid pushing too hard in cold temperatures. The lungs and muscles take longer to warm up, and recovery can be slower when the body is under added stress from the cold. Prioritize longer warm-ups, dress appropriately, and don’t hesitate to cut a run short if conditions worsen. By layering properly, slowing things down, and using winter as a season to build strength and consistency, runners can emerge from the Canadian winter healthier, stronger, and ready for spring. 

These are examples of what the Fish Creek staff use while running at -10 or colder

Jonny - I like to have multiple layers on my torso to keep my chest warm, I usually wear a thermal base layer followed by a t-shirt and a long sleeve tech top with my Salomon Bonatti waterproof trail jacket as the outer layer. This jacket helps keep the wind off my body and locks in the heat on those cold days. I run hot so it’s not uncommon for a layer to end up tied around my waist by the end of the run, especially when the sun comes out. For my legs I wear thermal windproof compression shorts under a pair of long running tights and if it’s a cold day I will throw on a light pair of tracksuit pants to create an extra layer and prevent wind chill. 

Lauren - I tend to sweat and then freeze so I will wear warmer layers than others. Thermal tights and potentially a wind tight over top for the bottoms, baselayer shirt (I love Craft baselayers) and an insulated (loft type) jacket. I usually have a convertible mitt/glove because I get hot hands while running and I can take the mitt portion off once I warm up. 

Martin - I run much warmer on my lower extremities, and I’m usually good with just a pair of tights (like the New Balance Pocket Tight) down to around -15, and colder than that will add a pair of The North Face Wanderpant, especially to keep the wind out. My upper body runs significantly colder, so usually I’ll have one or two extra layers compared to my legs, with a thicker base layer, a mid layer and a thinner but windproof outer shell usually being good down to 25 below, and dropping the mid layer if it is warmer than -15. My hands also run cold so I have no shame in running in big ski gloves when it is colder than -15. Above that I’ll usually wear a pair of North Face Sierra gloves, which are easy to carry along if they get too hot later in the run.