Layer up: moisture-wicking base, insulating mid-layer, wind-resistant shell. Warm up indoors 5 minutes before heading out; start slower on icy days. When to skip: Skip outdoor running on untreated ice, during blizzard conditions, or when wind chill makes exposed skin risky within minutes.

Cold & ice

Cold, ice, and snow

If you head out

Layer up: moisture-wicking base, insulating mid-layer, wind-resistant shell.
Warm up indoors 5 minutes before heading out; start slower on icy days.
Traction helps — consider grips on shoes for packed snow or black ice.
Cover ears and hands; breathe through a buff in very cold dry air.

Indoor alternatives

Treadmill or indoor track when sidewalks are pure ice.
Brisk indoor walking plus your plan's strength or mobility work.
Stationary bike — 30–45 min easy spin maintains fitness without fall risk.
Treat the day as cross-training from your plan instead of forcing a run.

Skip outdoor running on untreated ice, during blizzard conditions, or when wind chill makes exposed skin risky within minutes.

LetsRunNow provides general fitness education, not medical advice. Talk to your doctor before starting or changing an exercise program — especially if you have a health condition, are pregnant, are recovering from injury or illness, or have not been active recently. Extreme heat, cold, or poor air quality carry real health risks — when in doubt, move your run indoors. Read our full terms.

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