How to Run in the Winter
I used to be terrified to run in the winter. My training in high school consisted of many miles on the indoor track and the treadmill. It wasn’t until college that I had to run outside in the snow. For five years, I ran through those tough winter months, even a polar vortex and -20 degree Fahrenheit temps.
This winter will be my 8th winter running outside and I’m so happy that the snow is finally here. In order to stay motivated and safe this winter, I have some foolproof tips to get you through the winter as well.
running in the cold and snow
Keep and eye on the weather The day before your run, periodically check on the temperature and snow. Try to plan your run around the snow. Get out before if you can. If not, try to keep an eye on when the snowplows get out and run after that. If all else fails, bundle up and run through that soft, fluffy snow.
Find a trail that is maintained in the winter I got really lucky when I lived in Midland and Grand Rapids. Both cities have blacktop trails that are maintained in the winter. Both went for 20+ miles which were perfect for marathon training. Unfortunately, living in Detroit has made it difficult to train in the winter because there is nothing similar that I can train on.
Run neighborhoods in the road On occasion, I will drive out of the city to an area that has lots of neighborhoods and subdivisions that I know will be plowed. It helps change the scenery of my runs and makes it easier to run. Neighborhoods are less trafficked, so its easier to hop into the road to avoid uneven and unplowed sidewalks.
Avoid tire tracks and road lines Both are slippery and could lead to falling. Try to run in fresh snow to avoid the really slippery stuff. It’s all about trial and error in the winter, which is why I like it so much. Not one day is the same as the one before.
Don’t be afraid to run over snow and ice When approaching a patch of ice, tighten your core and keep your weight centered. Keep your feet under you and run with flat feet and short steps over the ice.
Two pairs of leggings Because I run really warm, I find it hard to run in thermal leggings (fleece lined leggings). I found a pair from Fabletics that I love, but I’m often wearing two pairs on really cold, dark runs. The bottom pair is a thin pair and the top is a bit thicker to block the wind from burning my skin. Usually my legs are so cold and numb that it doesn’t matter what I’m wearing.
Wear lights Please please please wear lights when running in the dark. Even if there are street lamps lighting your whole run, wear a vest so that vehicles can see you when you cross the street.
Trail shoes I was given a tip by a fellow runner to wear trail running shoes in the snow which is probably the best idea I’ve ever heard. I know some people use Yak Traks, but I don’t want to use them because most of my runs will be on the sidewalks and not all in the snow.
Layer up Get to know yourself and how much you can tolerate. For myself, I can run in shorts until 40F in the fall and 35F in the spring. I don’t need a jacket unless it’s 35F in the fall and 30F in the spring. I always wear wool socks though, even in the summer!
Wool Speaking of wool, you need to get some! A wool base layer in the winter and wool socks in the summer are staples for your running gear collection. Wool wicks sweat, doesn’t smell, and will keep you cool in the summer and warm in the winter.
Invest in a good outer layer My sister got me this Cotopaxi outer layer that I’ve been obsessed with this winter. It keeps me so warm and keeps the wind off of me. It also has big pockets which are great for when my gloves and headband become too warm.
Show your calves extra love Running through all of that snow will take a real toll on your calves. Make sure you warm them up before and stretch them a lot after. I like to wear calf sleeves after my runs and throughout the day to show them some extra love.
Don’t be afraid to run on the treadmill When in doubt, don’t be afraid to run on the treadmill. Last winter, I ran too many days on concrete sidewalks and ended up with severe shin splints. This year, I plan to run at least one day on the treadmill to keep my shins happy. Stay tuned for a post on how to stay sane on the treadmill
I hope you find as much joy running in the winter and snow as I do. And if you don’t, fake it til you make it, summer will be here before you know it!