As winter settles across New England, many outdoor runners and walkers face a familiar dilemma: bundle up and brave the cold, or retreat indoors until spring. While icy sidewalks, shorter days, and frigid temperatures can make winter exercise more challenging, it doesn’t have to be unsafe. With the right preparation and mindset, athletes, seasoned or beginners, can continue to log miles while protecting themselves from seasonal hazards.

Dress for the Conditions, Not the Calendar

One of the most important rules of winter exercise is dressing appropriately. Experts recommend dressing as if it’s 10 to 15 degrees warmer than the actual temperature, as the body quickly heats up once moving. Layering is key: start with a moisture-wicking base layer, add insulation such as fleece or wool, and finish with a wind- or water-resistant outer layer. Avoid cotton, which traps moisture and can lead to chills. Hats, gloves, and thermal socks aren’t optional—they help prevent frostbite and heat loss.

Watch Your Footing

Ice and snow-covered pavement are among the biggest risks for winter runners and walkers. Slowing your pace, shortening your stride, and staying alert can reduce the chance of falls. When sidewalks are untreated, try to avoid packed snow and opt for well-maintained paths and tracks for safer alternatives.

Visibility Matters

With fewer daylight hours, winter miles are often clocked at dawn or dusk. Wearing reflective gear and bright colors makes runners more visible to drivers. A headlamp or clip-on light can also help runners and walkers see uneven terrain and be seen by others, especially during snowfall or fog.

Mind the Cold—and Your Body

Cold temperatures can mask warning signs of dehydration; athletes lose fluids through sweat and breath. Staying hydrated remains essential. It’s also important to listen to your body: numbness, shivering, or confusion can be early signs of hypothermia. If conditions feel unsafe due to extreme cold, wind chill, or storms, it’s okay to skip the exercise or move it indoors.

Plan Ahead

Checking the weather forecast before heading out is a simple but critical step. Be aware of wind chill advisories and storm warnings, and consider letting someone know your route and expected return time, especially during severe weather.

Winter running in New England may require extra caution, but it also offers many rewards: quieter streets, crisp air, and a sense of accomplishment that comes from pushing through the season. With preparation, awareness, and respect for the elements, runners can stay safe and active all winter long.