Winter can make staying motivated to run a bit of a challenge. The cold, dark, and often wet conditions can seem daunting. But the social running community in Wales has come together, with expert tips from Run Wales, Welsh Athletics, and our Run Wales groups, to share how you can keep running safely and confidently this winter. Here’s how to maintain your motivation, stay safe, and keep pounding the pavements, trails, and hills all season long.
Join a Group or Buddy Up
Obviously, as the nation’s greatest advocate for social running, we’re going to recommend that you run with other people! Running in winter can feel less appealing, but joining a local running group can boost motivation and keep you committed. Not only will you benefit from the camaraderie, but there’s also added safety in numbers.
“Running with others keeps you motivated, especially on those darker, colder days,” says Hannah Baulch, Head of Participation at Welsh Athletics. “A group dynamic can make all the difference.”
Hannah adds, “There’s definitely safety in numbers. If something happens, having others around can make it easier to get help.”
However, even if you run in a group, the following tips and suggestions are all key to ensuring that you are taking responsibility for your own wellbeing as well as reducing the risk to those around you.
You can use the Run Wales Group Finder online to find local running groups across Wales offering regular group runs, and winter is a great time to join in!
Brighten Up: Wear Reflective and Bright Gear
Visibility is crucial when running in low light. Reflective gear and bright clothing can make you stand out, helping drivers and other runners spot you from a distance.
“Even a small amount of reflectivity can make a massive difference in poor light. When running with my group, I’m often amazed how a small reflective detail on someone’s kit can shine so brightly when caught by a light,” says Josie Rhisiart, Run Wales Adult Running and Engagement Officer, and social running group coach. “It’s all about reducing risks by making sure you don’t blend into the darkness.”
Wearing bright colours or gear with reflective strips can increase your visibility significantly. If you’re running near traffic, this could be the key to staying safe. Research shows that wearing the right colour kit can change the distance at which you can be seen from 1.2 metres in dark clothing right up to 152 metres if you have something reflective on you.
It’s not just on the roads that bright and reflective equipment are needed. If you enjoy the trails and your running takes you off into the forests, hills, and mountains, you’re probably already aware that it is crucial that you can be easily spotted should things go wrong and you need assistance, so keep visible throughout your winter running.
Light Your Way with a Head or Chest Torch
If you’re frequently out in the early morning or late evening, a good-quality running head or body-worn torch can be a lifesaver, quite literally. If you don’t like wearing a head torch (a hat or buff worn under the strap can make it more comfortable), there are plenty of body or chest torches to choose from too. Both styles can also be found with a red light that shines behind you so you can be seen from both directions.
There are other battery powered lights that can help keep you visible, such as lightweight ones worn around ankles or attached to shoes. Some runners opt to use small, easily detachable bike lights clipped to their packs for some additional safety, especially if their body-worn torch doesn’t have a red rear light.
“A head torch not only lights up the path for you but also makes you visible to others,” adds Josie. “If you run on trails or in rural areas with minimal lighting, a wearable light is a must-have.”
Wearable torches are available in a variety of intensities, so choose one that’s comfortable and bright enough to handle the paths or trails you run on most often, but remember to position them so as not to blind other people! Also, keep your batteries well charged or take some spares if you’re heading out for a long run.
Plan Your Route Wisely
Staying safe isn’t just about your gear; it’s also about where you choose to run. Even if you’re familiar with your route, be mindful of isolated or poorly lit areas.
“Stick to well-lit and well-used streets whenever possible,” suggests Gill Middlemass, a Run Leader with Clwb Run Wales Partner Group, the Môn Milers. “Parks, alleys, or uneven terrains can be risky in low light—especially if you’re unfamiliar with them.”
Choosing routes that are busy, with streetlights and pavements, provides an extra layer of safety and assurance. If you run with a social running group, your Run Leader or Coach might have upskilled by completing the Fell, Hill, Off-Road and Trail Module, which will help them identify and minimise hazards, included those caused by poor light.
Carry Your Phone
While some of us enjoy switching off completely during a run, carrying a phone is a sensible choice when running in the dark. Not only does your phone provide a means of communication, but there are also plenty of Apps available to share your location with a friend or family member in real time.
“A lightweight, sweat-wicking phone holder is a convenient way to keep your phone safe,” says Katie Kenward Gibbs, Run Leader and Co-Founder of the Run Wales Group of the Year 2023, The Running Social.
“If you prefer a hands-free option, there are ‘barely there’ waist belts for those who like the minimal option for the bare essentials, or you could use a reflective waist belt and include your first-aid kit too. If you are going out for longer try a hydration vest or backpack, which also lets you carry water and other emergency items such as spare clothing.”
In case of an emergency, having a phone with plenty of battery power ensures you can get help quickly. Consider what Apps might also help you direct someone to your aid if necessary – What3Words or the OS Locate App can be used to help pinpoint your exact location.
Run Against the Traffic
Running against traffic lets you stay aware of any approaching cars, bikes, or other road users.
“Facing the traffic allows you to spot headlights early and react if needed,” advises Jon Hussey, Run Leader for Rhoose Runners and Run Wales Run Leader of the Year 2023. “Running with the flow of traffic, especially in low light, reduces your ability to see potential hazards.”
This small adjustment can make a big difference to your safety on busy or narrow roads. Even if you are running on a pavement, being able to see what is heading towards you can buy you time to react should something unexpected occur.
Slow Down and Be Cautious or Go Somewhere Safe
It’s tempting to keep up the pace, but wet, uneven, or unfamiliar paths can be treacherous in winter.
“Be cautious around curbs, uneven pavements and pedestrian barriers, which can be hard to spot in dim light,” Gill advises. “If you’re unsure of the terrain, slow down. Even paths you have run a hundred times may have a slip or trip hazard that wasn’t there the last time you were there.”
Winter isn’t necessarily the best season for speed goals, so consider treating it as a time to build endurance and focus on safe, steady runs, or be creative about finding a safe space. Often private car parks are unused in the evening and have good lighting, but be sure to check with the business owner first!
Lower the Volume on Music
Music can be motivating, but high volume can reduce your ability to hear what’s happening around you.
“Loud music can reduce your awareness of obstacles or traffic,” explains Katie. “Consider turning down the volume, using bone-conduction headphones or using only one earbud so you can stay alert.”
Running without music, or at a lower volume, allows you to better hear approaching cars, other runners, and any other hazards on your route. Members of Clwb Run Wales, the virtual running club from Run Wales, can benefit from a discount from Shokz as part of their package of benefits as a Welsh Athletics affiliated runner.
Tell Someone Your Route and Schedule
Before heading out, let someone know your route and the estimated time you’ll be back. If you use Strava or Garmin, you can also share your location with a nominated person so that they can track your whereabouts in real time.
“Share your route and expected return time with someone,” Jon recommends. “It’s an easy habit that adds an extra layer of safety.”
If you’re running solo, these steps ensure that someone knows where you are, in case you encounter unexpected issues along the way.
Ready to Keep Running This Winter?
With the right mindset, gear, and safety strategies, running in winter can be just as rewarding as any other season. Equip yourself, choose safe routes, stay visible, and enjoy the crisp, fresh air that winter runs offer.
For more winter running tips, local running routes, and events, visit the Run Wales Facebook group and connect with the vibrant Welsh running community online for peer support.