Winter Running Guide – Base Building, Layering, and Cold-Weather Safety
As autumn days grow shorter and temperatures in Subotica slowly drop toward freezing, many amateur runners face a dilemma: should they put away their running shoes until spring, or accept the challenge of winter training? While summer running carries a touch of casualness, winter requires discipline, good organization, and a strategic approach. Yet, sports science and running practice are unanimous in their stance that true champions and personal bests are not forged in spring races, but during those quiet, cold winter miles.
The winter period represents a crucial phase in every runner’s annual cycle—the so-called training base building. The goal of this period is not to set speed records, but to develop the cardiovascular system, increase muscular capillarization, and strengthen tendons and joints. The winter base primarily involves work in the low-to-moderate intensity zone, better known as “Zone 2,” where mileage is accumulated at a steady, conversational pace. This type of training teaches the body to use fat more efficiently as a primary fuel source, thereby creating a solid foundation for more intense spring efforts.
One of the greatest challenges recreational runners face during the cold months is proper clothing. A common mistake is overdressing, which leads to rapid overheating and heavy sweating; in contact with cold wind, this drastically increases the risk of catching a cold. The golden rule is: dress as if it is 10 degrees warmer outside than what the thermometer shows.
Layering is the key to success and is based on three fundamental levels. The first layer, also known as the base layer, is worn directly against the skin, and its task is moisture-wicking. Synthetic materials or merino wool should be chosen, while cotton must be avoided entirely because it retains sweat and cools the body. The second, insulating layer consists of a thin athletic sweatshirt or fleece, which traps body heat and provides thermal protection. The third, protective layer should be a lightweight, windproof, and waterproof jacket (a windbreaker) that shields against strong winter wind, rain, and snow.
Special attention must be paid to the body’s peripheral parts. A hat or headband, thin athletic gloves, and longer socks covering the Achilles tendon and ankle are essential gear from the very first autumn frosts.
Winter conditions also bring specific safety challenges on the track. Shorter days and dense fog—frequent in the areas of Palić and Dudova Šuma—reduce visibility, making the use of reflective details on clothing, a headlamp, or light bands mandatory for anyone training early in the morning or in the evening. In addition, the presence of black ice and frozen leaves on sidewalks requires adapting your running style; shortening your stride length and slightly lowering your body’s center of gravity increase stability and reduce the risk of falls and strains.
Finally, we must not forget that in winter, pre-run warm-ups and post-run cool-downs take on a whole new dimension. Dynamic warm-ups should be performed in a warm space before heading outside to prepare joints and muscles for work in low temperatures. Upon finishing the run, stretching and cooling down should be moved indoors to prevent wet clothing from cooling down on the body.
Winter running is not just physical preparation; it builds exceptional mental strength and resilience. Runners who weather the winter period enter the spring season ready, motivated, and with a significantly higher level of conditioning than those who took a multi-month break. You will surely endure cold winter temperatures more easily with some positive, upbeat music keeping you warm through your earphones.
In the next and final installment of our October series, we will cover strategies for raising intensity in the spring, dosing speed workouts, and the proper structure of the training process ahead of the first spring races.