How to Handle Cold, Ice, and Snow on the Run

Winter weather can look beautiful from the safety and comfort of our homes, but when we go out to run in tough conditions, it is important to prepare ourselves and stay safe. The biggest weather-based safety concerns when running in winter are cold temperatures, ice, and snow. Sometimes, the best option is to stay safe by taking a day off or hitting a treadmill, but for days we feel comfortable braving the weather, here are some general tips to help prepare you for the tough conditions.

Cold Temperatures

In colder temperatures (below 32 degrees), your body will need extra time to warm up. Consider taking 5-10 minutes before your run to do some dynamic stretches and movement in the warmth of your home or apartment before hitting the streets. This extra preparation for your body can help prevent stiffness due to the cold that can predispose your body to injury. If you plan to hit faster paces, make sure to jog before ramping up the speed.

Extra layers can help your body stay warm. Everyone’s cold tolerance is different, so if you’re new to running, have a trial-and-error period to see what works best for you. It is best to layer with plenty of clothing and to err on the side of overdressing to prevent the risk of hypothermia. Over time, you will learn what clothing and accessories you need to wear in different temperatures. Check out our cold weather running clothing guide! 

Ice

Avoid ice while running to prevent slipping and falling, which can cause serious injury. Ice can be hard to see, especially at night. If you are running during the dark, find a park that is well lit so you can avoid icy patches. Another tip is to stay about an arm’s length away from the curb or snow. Ice typically develops near melting snow or pools near the curb since most roads slope downward from the center.

Snow

During a heavy snowstorm, it is best to be cautious and not go for a run. Even during a light snow, visibility can be affected, so stay alert and diligent. If you’re having trouble seeing cars, those drivers are experiencing the same issue, so be cautious. Once the storm has settled and visibility is good, it is possible to run in the snow, but be wary due to decreased traction.

Normal road running shoes do not usually have the proper grips to keep you from slipping and sliding in wet or on packed snow. Trail running shoes can be a bit better, but still be cautious. You can purchase traction cleats to attach to your running shoes to increase traction on snow-covered paths. Even with good equipment and depending on how packed the snow is, it is best to be careful and adjust your run: shorten your steps, keep your feet closer to the ground, and overall slow down the pace. It’s also good to avoid sudden changes of speed.

Enjoy your outdoor cold weather runs safely and know that winter won’t last forever!