Winter Running Tips: Conquer Cold, Ice, and Wind with Expert Advice!

Editors Note:  updated December 2024
Winters here are tough.  And long.  And while that's great for skiers, it can be tough for runners given the snow/ice/windchill/insert another excuse not to do it here!  But, lots of folks get on with it & you can too.  And once you're outside more often than not it's great!  
Before you start some dynamic stretching is a good idea, then start out slowly until you’re warmed up.  Multiple layers and sometimes poor footing mean paces are slower than summer, and that’s ok - focus on effort.  Here’s a few other pointers:

• Shoes.  Very important of course and you have options:
  • Road shoes - a good option when paths are clear of snow/ice.  Some are better than others; go for something with a robust rubber outsole
  • Trail shoes -  the aggressive outsole gives great traction in snow pack.  On snow free surfaces (other than off-road) limit their use so as not to wear out the tread.  Trail shoes will do better on ice than road shoes, but when it's really icy:
  • Studded shoes - with carbide studs built into the outsole, these give the best traction on ice.  While great on snow pack too, beware of too much clear pavement - the studs will dull & it’s a harsh ride.  You don't to use studded shoes every day so they tend to have a loner lifespan.  If your budget is more ramen than Michelin star, options are studded traction aids to slip over your road or trail shoes, as well as hardened screws that you can insert into the outsole.
  • Gortex shoes.  Very popular on the coast due to rain, these can be useful for those really cold days, otherwise good quality winter running/xc skiing socks with a regular shoe are ok for most.

 

• Running Clothing.  You've heard it before, but layering is the name of the game & it takes practice to get it right.  Remember you'll heat up once you get going so dress for 5-10C warmer than it actually is.  You don't want to be overdressed so that you sweat too much.  Keep an eye on the 'feels like' temp - windchill can be dangerous when it's especially cold.  Pro-tip: cross country ski clothing makes for great winter run clothing in our climate.
  • Base layers.  The layer against your skin.  Generally a fairly tight fitting layer of synthetic/merino that will trap heat and wick away moisture.
  • Mid layers.  There are many options but this will be heavier than the base layer, made of synthetic fabrics/merino blends.  If it’s not too cold, a base & mid layer may be all you need!
  • Outer layer.  Typically a jacket, either lightly insulated or perhaps light down filled for the really cold days.  Most run/xc ski jackets will have wind-stop material to the front & be breathable on the back.  They’ll also move nicely with your body keeping you both warm & comfortable.  Stay away from heavy lifestyle or mountaineering jackets, warm but not comfortable for running.
  • Legs.  Long tights or looser pants are the go, & they come in various amounts of insulation.  Many will have wind-stop material on the front.  For the guys, wind-stop briefs are essential on those frigid days, you’re welcome!
  • Gloves - these come in various amounts of insulation, so find what works for you.  When it’s really cold, mitts are your best bet.
  • Socks - winter socks are a little thicker, longer & usually a merino wool/synthetic blend
  • Headwear - we lose as much as 30% of heat through our heads, so covering up properly can make a huge difference.  Buffs are great on milder days, toques for cold days.  Make sure to keep those ears covered.

 

• Safety
  • ​Plan your route, tell someone along with when you expect to be back.  Or grab a friend or 3 to help the miles pass.  There are various run groups throughout Edmonton & running with people can help you get out the door (Fast Trax has groups for all levels year round, details here).   If you are flying solo consider carrying a phone.
  • Be visible - a headlamp lets you see & be seen.  Most outerwear has reflective material also.
  • Watch out at crossings - don't assume drivers see you, make eye contact before crossing.  If on the road run against traffic so you can see it coming.
  • Watch out for windchill especially on really cold days - anti-chafe cream (like Squirrel's Nut Butter) is great for protecting exposed skin (and dogs paws too!).  
  • Start out slowly & don’t worry about pace, you'll be slower due to the conditions.  Instead focus on effort.
  • Shorter strides are better, especially encountering icy sections.  Try to keep your bodyweight directly over your feet.
  • Faster running - if you're training for a spring race inevitably that involves training in winter, some of which involves running faster.  Generally it’s ok to pick up the pace, but do watch out for icy surfaces.  And when it’s really cold out it’s not a good idea to be breathing hard so maybe hit the treadmill or indoor track.
  • And occasionally when the mercury really plunges, no matter what that guy on FB says, it’s better to take it indoors!

Author

Simon Stewart
Simon is an owner at Fast Trax & avid runner.  He's also a Performance Coach with Athletic Canada.