Many runners across the country have been dealing with some brutal winter weather over the last month or two. Even places that never get snow have gotten some lately. So for runners who are new to winter running, let’s talk about running safely in the snow.
Running in the snow can be safe when you adjust your pace, wear proper footwear, and choose the right running surfaces. It’s important to focus on traction, dressing in warm layers, and using shorter strides to reduce the risk of slipping or injury.
If you’re new to winter running, running in the snow can feel intimidating. Cold temperatures and potential icy spots require a slightly different approach than running in warmer weather. The good news is that with a few simple adjustments, running in the snow can be safe and enjoyable.
This guide explains how to run safely in the snow, including what to wear, the best shoes for snow running, how to modify your form and pace, and when it’s better to skip a run. These winter running tips will help you stay consistent and confident all season.
How to Run in the Snow Safely
The key to winter running is being smart and safe. If there is an active blizzard outside, you should probably skip your outdoor run. But in light to moderate snow or snow that has already fallen you can likely head out for a run.
Some things to consider when deciding if it’s safe to run outside are if it’s icy, extremely windy or too cold, and if you have a safe place to run.
When the snow is falling or has just fallen it is usually soft. As it sits or gets shoveled to the side it may freeze and spots may become icy. Additionally, if the snow is covering the roads you will want to take extra precautions because cars may not be able to see the lines on the road well.
What to Wear When Running in the Snow
Your clothing choices will depend in part on just how cold it is. As the real feel gets below 0 you may want to reconsider running outside. It can be done, but is it worth it? If you are not used to running in that kind of weather keep it short as you adjust.
Wear thin but warm moisture-wicking layers to keep you warm and dry. I recommend wearing socks that cover your ankles so you can pull them over your tights and you won’t leave any skin showing.
Also try to cover your head, face, neck, and hands as much as possible. Any exposed skin can be more vulnerable to frostbite.
Trail running shoes work well for running in the snow because they offer more traction. A good option is the Brooks Cascadia GTX because they are waterproof and offer traction. You can also use spikes like Yaktrax or Kahtoola that you can wear over your shoes for icy roads or deep/slippery snow.
How to Adjust Your Pace and Form on Snowy Runs
Be prepared to slow down when running in the snow. It’s not the time to worry about your pace or to try to do speed work.
Snow or potential ice can be slippery so it’s important to watch your footing and to also be very aware of any cars around you.
Try increasing your cadence and taking smaller, quicker steps. This can help your feet to land more directly underneath you (rather than out ahead of you) and can make you feel more stable. Make sure to pay attention to your footing and slightly brace your core for balance.
Where to Run Safely in the Snow
If possible, try to find clear paths to run on without any cars. Sidewalks can be hit or miss, because there may be stretches that are not shoveled or are icy.
If you are running in the street make sure there is a wide shoulder to use and always run facing traffic. Ideally, run on roads that are not busy.
If possible, try to run in the middle of the day. This will likely have the warmest weather and most sunlight. You will also be able to see what is around you more easily.
How to Avoid Winter Running Injuries
In order to avoid winter running injuries, first make sure that it is safe enough to run outside. Then, make sure you are dressed appropriately and have a safe area to run.
Choose the right shoes for the surface you will be running on and make sure to use good running form, especially in the snow.
If it is dark out wear reflective gear so you can easily be seen by cars, and run in a well lit area.
Even though it is colder out, it’s still important to make sure you are well hydrated for running.
Make sure to do your warm up before heading outdoors, especially on very cold days!
Final Thoughts on How to Run Safely in the Snow
You don’t need to skip a run just because it snows. With the proper gear, safe choices, and a slower, more mindful approach, winter running can be manageable and even enjoyable.
If you’re new to winter running, start small, listen to your body, and don’t be afraid to skip a run when conditions aren’t safe. Over time, you’ll build confidence and maybe even learn to love a snowy run from time to time.
Do you like running in the snow?
You may also like:
Cold Weather Gear for Winter Running
5 Ways for Runners to Handle Winter Weather
How Runners Can Persevere Through the Last Few Weeks of Winter Weather
10 Common Running Mistakes and Simple Fixes to Run Stronger
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
When we have snow we can actually run in, it’s fun to do!
I’ve run in the snow exactly once, years ago when my son was stationed in Omaha. It was definitely different. I’m pretty sure I won’t ever have to do it again. 🙂
I think I’ve run in snow one time. And not sure if I will ever have the chance again LOL! Usually, I’m more worried about slipping than the temperatures: after all, if it’s snowing, it won’t be colder than 32F, and that’s definitely manageable. It’s when everything is frozen and your eyelashes get icicles on them that scares me!