Our Guide to Winter Running

Sticking to your running programme can be difficult enough as it is, but when it comes to those short winter days, it can sometimes feel impossible to stay motivated and force yourself to go on a run.

But if you’ve got some races coming up, such as the Edinburgh Great Winter Run, then keeping up with your training programme is crucial to ensure you’re fit and healthy enough to make it to the finish line.

We’ve written a short guide below to help you conquer winter running to make it as enjoyable and safe as possible.


As tempting as it is to wrap up, it’s recommended to try and dress for around 15 to 20 degrees warmer than it actually is. This helps your body temperature to not over heat and prevents you from excessive sweating.

Less is more when it comes to winter running and this means being smart with what you choose to wear. For example, investing in layers of technical fabrics and wind protectors can help you face the elements, without preventing your body temperature to increase to the point where it’s overheating.


Safety is extremely important for winter running, especially as a lot of your runs will probably be in the dark. So being seen is crucial to ensure you’re safe and being sensible during your winter runs.

Wear fluorescent and reflective work-out gear so you can easily be seen. Don’t be embarrassed! You can also go one step further and wear a head torch, so if you have to do any road running, motorists can easily spot you. A lot of great sportswear brands also have reflective panning already in their clothing for added shine!


Keeping hydrated during your winter run is just as important as drinking during summer runs. In fact, it’s important all year round, so make sure you always carry a running bottle with you so you can stay hydrated throughout your run.

Also, make sure you drink water before, during and after your run to avoid the risk of any dehydration.


If you’re training for a race then this might be more difficult, but if you’re running for fun and trying to stay in shape, then having a running buddy is great motivation for winter runs.

Not only will you feel bad for letting them down if you don’t go, but it’s a great way to make running more fun and have a catch-up with friends at the same time. It’s a win-win!


To prepare your body for the cold, do a warm up inside before braving the winter elements. Run up the stairs a few times or jog on the spot for 5 minutes before heading outside to get the blood pumping. Do this after you stretch to get your body ready for your run.

Also, having a hot shower 15 minutes before your run is a create way to get to get your body warm before your run. Our Dr SALTS+ Bath & Shower Gels can also help you pre-run, as the Dead Sea Salts & Himalayan Salts can help to soothe muscles and detox skin, to get you in the best position possible for your winter run.


As soon as you’ve completed your run, get changed and get warm. Your core body temperature drops as soon as you stop running. To avoid a lingering case of the chills, change your clothes from head to toe as soon as possible.

If you got wet on your run especially, always have a warm shower or bath when you get home, to prevent the risk of getting a chill or a cold. Don’t wait until a few hours later, as this might affect your post-run recovery process.

Choose from a range of benefit-led Dr SALTS+ bath salts, shower gels and scrubs to help warm you up as well as:

  • Ease any muscular strain on your run
  • Cleanse skin from toxins (sweat)
  • Energises the body and helps boost circulation
  • Replenishes the body with minerals after intense exercise

Good luck!


Category(s): Bath Salts, Exercise, Health & Wellbeing, Scrubs, Shower Gel

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