Cold-weather running: Tips to stay warm and keep moving

AUSTIN (KXAN)-- With colder temperatures on the horizon, many runners need to adjust their routines to stay warm and hit their New Year's fitness goals.

Meteorologist Tommy House sat down with The Morning Jo's co-leader, Cameron Nguyen, to share tips for staying prepared while running in the cold.

You can learn more about The Morning Jo's by visiting its Instagram page.

Meteorologist Tommy House: Joining me today is Cameron, co-leader of The Morning Joe's Run Club here in Austin. Cameron, I wanted to ask you about running during the colder months. With temperatures continuing to drop, what adjustments should runners make to handle the cold weather?

Cameron Nguyen: Yeah, so here in Texas, the weather can change drastically from day to day. But as it gets colder, we always recommend to our runners to dress as if it's 20 degrees warmer than the actual temperature. For example, if it's 35 degrees outside, dress as if it were 55 degrees. For walkers, we suggest dressing as if it's 10 degrees warmer since walking requires less effort than running.

When it comes to layering, think about how you can easily adjust throughout your run. Some people prefer to wear an outer layer that they can take off after warming up. Personally, I’m a big fan of gloves — they’re a must-have for me when the temperature drops. In general, the key is to dress in layers that you can remove or add based on how your body feels that day.

House: So, let’s say it’s 20 degrees outside, and you don’t want to run alone. What are some strategies or motivation tips you’ve used or shared with others to help them stay consistent with their running in these cold conditions?

Nguyen: At The Morning Joes, we really focus on safety and inclusivity, which is especially important during the colder months. With the temperatures dropping and the days getting shorter, it can be harder to find motivation, especially when it’s dark outside. That’s why we recommend finding a safe group of runners to join. Running with a group not only keeps you motivated, but it also creates a safer environment, especially in those early morning hours.

A little plug for The Morning Joes: We meet every Tuesday at 6 a.m. at the South Congress location of Joe’s Coffee, where parking is free. Whether you're a regular or new to the group, everyone is welcome to join us for a run. If you're looking for motivation or just want to run with a group, check out local running groups around Austin. They can help you stay consistent and, hopefully, a little warmer while you get those miles in on chilly days!

House: What are some ways people can get in touch with your run club?

Nguyen: At The Morning Joes, we keep things pretty simple when it comes to social media. You can find us on Instagram under @themorningjoes, where we post monthly updates about our key events and partnerships. Every Monday, we share a quick post with all the details you’ll need to join our group feeling ready and comfortable. If you have any questions, feel free to DM us, and either Rachel or I will get back to you with all the answers you need to get started!