How To Run In Cold Winter Weather: Winter Running Tips 

As an Alaskan runner who runs year round outside, the single biggest game changer for me was running cleats. I fell so many times before I got them. I really don't even notice them except when the snow is several inches deep and they start going crooked on my feet. They don't do much for the loose snow, but there are always icy spots either under the snow or where it's been plowed, so I know I'll need them at various times during every winter run. For me, it's not about pace, but about effort. I run slower in the winter but with more effort, so I'm actually getting a better workout in the winter even though I might look slow to people driving by.

When it snowed the first time after I began running, I decided to run anyway. Since my rec center was restricted due to covid, I had to run outside. Since the sidewalk was unshoveled I couldn't run on them. The road in front of my house had ruts in the snow. So I ran through the ruts on the road and in the neighboring apartment complex in my winter hiking boots. It was a miserable 7 miles, but I finished the workout feeling damn good about myself.

I’ve done lots of running in the cold, Edmonton AB, St. John’s NL, coastal Labrador. Edmonton cold (down to -40, F or C the same) but not much snow nor wind (really easy to run there, at -30 slipping not that much of an issue). St. John’s, lots of snow and/or ice and wind, not so cold but that means , not so easy so ended up switching to snowshoeing when possible (with modern snowshoes is usually is). Coastal Labrador, lots of snow, wind, and cold, best for crosscountry-skiing. Tips: 1) When running an out and back route (the best in cold weather) always run out into any wind and turn around with the wind at your back. If you do it the other way you will work up a sweat turn around and get chilled in a face wind (plus it will be slow). This applies doubly for xc-skiing or cycling. 2) It’s most slippery around the freezing point. When it’s really cold it will be much less slippery. Plus really cold will be dry. So be very careful around the freezing mark. 3) Running on hard packed snow (not ice) is really the best surface to run on. This is best found on unpaved trails or paths. There is less likely to be ice patches there and if you do find one falling will be less painful than on paved surfaces. 4) You only need cleats, spikes, or Yaktrax for ice, not for snow. If you are only dealing with snow, trails shoes are fine. If you are dealing with some ice I do not like Yaktrax or the like. They are fine on packed snow, but you don’t need them on snow. Studded shoes are much better. I have found that studded orienteering shoes to be the best. They are minimalist shoes best suited to trails. 5) Trails are best in winter. You will probably end up running in the dark and traffic kills far more than cold ever will. Running on roads and night is particularly bad as running against traffic (as required by law) means that motor vehicle lights will shine directly into your eyes. Plus cross-traffic will not see/look for you. Drivers almost always look first, usually only, to the left and you will either have to stop for them or take the chance of getting hit. Running behind crossing vehicles is dangerous because vehicles travelling in your direction turning left will not see you until you are right in front of them. 6) You cannot freeze your lungs, but really cold air can bother your throat. Easiest ways to deal with this is to breathe in through your nose and out through your mouth. If this doesn’t work place you tongue behind your upper front tooth and breath, at least in, around that. If that doesn’t work, wear a synthetic balaclava and breathe through that (though if you have facial hair you will find the joy of frozen snot and fur). 7) Consider making winter your down season. Do other things that keep you fit but use your legs and core in other ways. Snowshoeing, xc-skiing, ice-biking (if you have the money for the gear), swimming (too boring for me), cardio, and weight training can all be emphasized for the cold season.

I try to get off concrete & pavement when it’s icy. Grass is great if you know a course with decent footing (no holes hiding under the snow). I usually run the cross country course in a local park.

I run in trail shoes when there's a lot of snow! I run in Wisconsin. Knitted face mask, good gloves and winter socks, running jacket and sweats are a must!

Great tips Jason! Running is the snow is so fun and peaceful. I've found that when there is 1+ inches of snow, running is trail shoes makes a huge difference in traction. Trail shoes do great in the snow. No need for spikes unless it's truly icy.

superb

big trail shoe guy when i have to run in conditions like this

The UK is very frustrating in winter, it's normally just wet then when there is ice or snow there is never enough for things like spikes for your shoes or snow chains for your vehicle so you just end up with these icy patches of death. I do love running in the snow though

wot about throat hurt lung hurt. help. cold dry air big bad.

See my treadmill just broke, so I'm trying to find out tips because I'm crabby and I don't want to pay for a new membership to a gym or a new treadmill

2nd place

Due North brand 👍 no springs, no worries

Hey Jason. Do you have any quick tips for moisture control during really cold runs? I find if I wear two wool layers to avoid cold injury, I soak through everything which ends up limiting my runs.

I cannot simply...i always get cold and sickness

pretty, where is that

No gloves? 🤷