Winter running in Montreal Get the right gear and get used to the cold to run outdoors without freezing

Running outdoors in winter gives you a dose of natural light, reconnects you with your surroundings, and strengthens your resilience. By maintaining your winter running routine, you avoid the loss of fitness and demotivation associated with long months spent indoors.

In short, running in the cold is good for your body… and your mood.

Getting used to the cold: what science shows

Cold habituation can develop in a few weeks with repeated and gradual exposure. Research primarily shows an improvement in cold tolerance and control of thermal responses, with effects varying from person to person.

Observed adaptations include:

• faster activation of heat production mechanisms, including brown adipose tissue;
• improved vascular control to limit heat loss;
• a reduction in discomfort and perceived stress, often the fastest adaptation.

👉 Start with short exposures (≈ 15–20 min) and progress gradually. After 3 to 4 weeks, the cold is generally perceived as less aggressive and thermal recovery is more efficient.

To stay comfortable without overheating, layering is key when it comes to clothing that covers your torso and limbs.

• Base layer: Keeps your skin dry. Choose a synthetic fabric or merino wool, never cotton.
• Mid-layer: Retains heat. Opt for a fleece jacket or a lightweight thermal top.
• Outer layer: Protects against wind and precipitation with a windbreaker or breathable shell.

Accessories make it easy to adjust your temperature during your run:

• Hat or beanie: Approximately 10% of body heat is lost through the head (Mayo Clinic).
• Gloves: Layer a thin liner over an insulating pair depending on the weather.
• Buff or neck warmer: Warms the air you breathe in and protects your face.
• Wool socks: Prevent moisture and keep your feet warm.
• Footwear: Waterproof if the snow is wet; otherwise, a well-fitting pair with good socks is sufficient.

Crampons / microspikes: essential if the ground is icy or frozen.

💡 Quick tip: When you go outside, you should feel a slight chill. If you’re already quite warm before you even start moving, you’re probably overdressed. After 5 to 10 minutes of running, your core temperature will naturally stabilize.

Test your gear before heading out!

Put on your layers at home and do a five-minute warm-up (high knees, squats, small jumps).

If you’re already warm, remove a layer.

If you’re still shivering, add another.

This mini-routine helps calibrate your thermal comfort and avoid mistakes once you’re outside.

Running outdoors in the heart of winter in Montreal is more than just a challenge: it’s a way to stay active, enjoy nature, and improve your health while getting used to the cold.

Key takeaways:

• The cold is an ally when you gradually acclimate to it.
• Adopt the three-layer rule and make sure your extremities are well covered.
• Start feeling a little chilly; your body will do the rest.
• Choose your gear according to the weather and terrain.

And if you’d like personalized advice on your technique, training plan, or running comfort in winter, come meet our team of pros at Hexa Physio.
We’ll help you run all winter long, without freezing—and with a smile! 😊