Embrace Winter Running With These Cold-Weather Tips

Some runners use the darker, colder months of the year to trade in their trail shoes for skis, but for those preparing for a race early in the year, training through the frigid mornings and pitch-black evenings of winter are vital.

Having the right cold weather running clothes can make all the difference between a successful training session and a miserable, or even dangerous, run.

Ellen Brenner, owner of Fleet Feet Rochester and Yellow Jacket Racing, does a lot of cold-weather running. For her, defining what cold means is important for distinguishing the kind of gear needed on a run. She classifies cold runs into three groups:

• Cold = 45-55°F
• Colder = 25-45°F
• Coldest = 25°F and below

Add wind and rain, and it can feel even colder than the thermometer says. But unlike running in the rain, snow might seem enjoyable.

“Unlike rain, snow does not really make you wet or colder,” she says. “Actually, snow is way better to run in.”

The best running socks are often highly personal, so what works well for some runners might not work well for others. In general, though, avoid exposed ankles by wearing longer socks. If snow is a factor, try wearing snow-specific socks, commonly made from wool, to keep your entire lower leg warm.

Try to avoid cotton, and opt instead for wool or polyester to keep you comfortable.

Traction is another important aspect to winter running. Brenner recommends a few options, depending on the conditions.

The first step is using trail running shoes, rather than road shoes, regardless of the terrain.

“Trail shoes act as extra traction and the upper is tauter to reduce wind and elements coming in and chilling the foot,” Brenner says.

If there’s snow or ice on the ground, you can add traction devices, like YakTrax. If you have extra shoes, studding the bottom with sheet metal screws can be a quick DIY fix for icy days. Additionally, Brenner says, “some shoes like the Saucony Peregrine 8 ICE+ have extra ice protection on the bottom.”

While some people may recommend running on the treadmill while it’s cold over being outside, Brenner is a firm believer in getting out there.

“I don’t decide to run on a treadmill,” she says. “Up here in New York, we tell people to get outside. Running in the cold can be quite enjoyable, especially when the snow is falling.”

For those tackling trails, even in frigid conditions, the general rules of backcountry running still apply: carry the ten essentials, alert someone of your planned route and finish times, and bring a buddy. In cold or rainy weather, being prepared is even more paramount.

Cold weather running doesn’t have to be miserable. Wear the right gear and enjoy the quieter, more reflective time of the year—whether through wind, rain or snow.