# Winter Running 101: Everything You Need to Know (Ep. 150)

Page: https://stenobird.com/podcast/tread-lightly-running-podcast-6090880/winter-running-101-everything-you-need-to-know-ep-150
Text version: https://stenobird.com/podcast/tread-lightly-running-podcast-6090880/winter-running-101-everything-you-need-to-know-ep-150.md
Podcast: [Tread Lightly Running Podcast](https://stenobird.com/podcast/tread-lightly-running-podcast-6090880)
Published: 2026-01-10T07:00:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/tread-lightly-podca/episodes/Winter-Running-101-Everything-You-Need-to-Know-Ep--150-e3db3hg
Audio file: https://anchor.fm/s/da84ca30/podcast/play/113658864/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-0-7%2F4071029a-45cf-6b47-625c-9ebf19488740.mp3
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JSON: https://stenobird.com/v1/public/podcasts/tread-lightly-running-podcast-6090880/episodes/winter-running-101-everything-you-need-to-know-ep-150
Duration seconds: 2225

## Resource

Love it or hate it, winter running poses several unique challenges, from speed workouts on icy roads to low motivation from seasonal affective disorder. In this episode, we discuss training modifications, running gear, and nutrition approaches for training in the cold and snow. ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts starting in December, when we’ll be releasing special subscriber-only content! In this episode, you’ll learn: ✅ How to deal with cold hands and Raynaud’s syndrome ✅ How to layer for winter runs ✅ Shoe choices for winter running ✅ When to run on the treadmill in winter ✅ How to handle race training during the snow and cold ✅ Do you run slower in the cold? ✅ Dealing with low motivation and seasonal affective disorder ✅ How to balance running and winter sports ✅ Hydration on winter runs If you enjoyed this episode, you may also like: 🎧 Your Guide to Cold Weather Running (ep 42, 24 Nov 2023) 🎧 Your Treadmill Running Questions, Answered (ep 87, 11 Oct 2024) 🎧 A Science-Backed Guide to Hydration for Runners (ep 92, 15 Nov 2024) Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning / ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/ ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/

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