Should I Run Today?

This article is by Roberto Mandje, NYRR’s Senior Advisor of Engagement and Training.

I believe it was the legendary runner turned playwright and poet William Shakespeare who once said, “To run or not to run, that is the question.”

All joking aside, in the northern hemisphere, it’s winter and it’s been a cold and snowy one in much of the U.S. This begs the question, “Should I run today?”

Sometimes there are good reasons to skip a planned run—weather and other safety issues are valid concerns. Other times, you might want to run (or give it a shot) despite some misgivings. Check out our guidelines and tips below.

Cold Weather Running: It’s All Relative (Kinda)

Air temperature below 32°F (0°C) is considered “freezing,” but if you’re acclimated and dress appropriately, this may feel comfortable for a winter run. Everyone has a different threshold.

There is an adaptation period for most folks. By the middle of winter, what once seemed cold, say 42°F (5°C), may feel comfortable. However, if you’re from the tropics and suddenly find yourself having to run in those conditions, then you may be in for a shock.

Check the forecast the day or night before you go for a run, so you know what to expect. Check the windchill and “real feel” forecast, as those numbers are a better indicator of the conditions you’ll face.

What to Wear and How to Stay Safe

No matter the conditions, I recommend wearing synthetic/tech fabrics, which wick moisture away from your skin, helping to keep you cool in the summer and warm in the winter.

I’m also a big believer in layering up for your winter runs. This allows you to trap heat and to shed layers as you warm up. Cover your head and any exposed skin (hands, ankles, etc.). Find more tips on dressing for winter runs in the graphic below. 



For some, breathing in cold weather is tough. I’ll often run with a buff that can be pulled up over my mouth and nose. The thin tech fabric makes breathing easy, while keeping my neck and face warm. Learn more about how to breathe easier while running in the cold. You can also check more cold-weather running tips here. 

Black ice, a transparent layer of ice that forms on roads and paths, can form anytime the temperature dips below freezing and can be dangerous for runners. In conditions where black ice is possible, I suggest picking trails, roads, and paths that you know are well groomed/plowed. When in doubt, run slower, shorten your stride length, and widen your stance. If possible, wear trail running shoes or grip-on slips that go over most shoes to provide better traction.

If you can’t avoid black ice, it’s better to head indoors to a treadmill, cross train, or take the day off.

For more information about tackling cold, ice, and snow on the run, check out these tips. Even with precautions and great gear, it may not be safe or prudent to run outdoors. NYRR cancels outdoor training, Open Runs, and races in icy/snowy or extremely cold conditions.

Lacking Motivation

Should you skip a run because you just don’t feel like it?

You can get around low motivation by scheduling a few runs per week with friends. I find that the accountability of having someone waiting to meet me for a run is enough motivation to get me out the door. Also, shared miles always seem to go by faster than solo miles.

I suggest joining a run club or group in your area or checking out NYRR Open Run. Another tactic I use during these cold, dark, winter months is to picture achieving my spring, summer, and autumn training and racing goals. Knowing that the fitness I’m gaining now will give me a head start once the warmer months come helps give me that extra boost to get out the door.

Also, I sometimes tell myself I’m just going to run for five or 10 minutes, and if I don’t feel like going any farther, I won’t. Surprisingly, I usually do feel motivated to continue—it was starting the run that felt hard.

If low motivation persists, you may be overtraining (running too much). Build in some rest days, as they’ll benefit you physically and mentally. Sometimes I plan those days around upcoming inclement weather. In winter, like any other time of year, you’re the sum of your training, not merely one good (or bad) week. Give yourself the grace to take a day or two off here and there. It’ll go a long way toward combating waning motivation.

Should I Run Today?

Ultimately the answer is individual. Running in the winter can be as enjoyable as any other season as long as you stay safe and healthy, mentally and physically. Remind yourself of all that running adds to your life—your WHY, which is yours and yours alone. Happy running!