It’s only November, but winter has already arrived in many parts of the world. This is an exciting proposition for some, but for others, it can be a dreadful time of year. Regardless of your location, past experiences and feelings toward winter running, there are plenty of ways to manage the challenges that comes with the arrival of cold, snow and ice.
Perhaps the single most important habit to embrace is routinely checking current weather conditions and forecasts. Layering clothing appropriately and estimating the duration of a route based on current and potential conditions is key. Having the appropriate gear to be safe and move efficiently will offer the ability to enjoy your run without worry. Be aware that temperatures and wind speeds can vary greatly from relatively lower elevations to higher elevations that are more exposed. Wind also plays a tremendous role in snow accumulation so be sure to calculate this when route planning, especially if it’s a location you have not visited recently. Note the differences between air temperature and the wind chill and be sure you have the gear to stay warm in the lowest possible temperature.
When it comes to layering, more micro layers are almost always better than one or two very robust layers. If you can adjust your layering selection to keep comfortable with swings of 5–15 degrees, you’ll typically be able to maintain a body temperature that feels just right: not too hot and not too cold. A beanie and buff, along with a hooded outer layer that’s wind and waterproof, and a lightweight insulated vest or jacket that can easily be stowed in a hydration vest, as well as an insulated pair of gloves should be the staples of your winter selection. A more advanced winter kit may include mittens, rain/wind pants, emergency single-use hand warmers and a spare pair of socks (wool socks are typically best for winter running since they maintain insulative properties when wet). Staying warm by adjusting layers to prevent overheating and unnecessary sweating, choosing fabric that will wick sweat from your body, keeping hands warm enough to ensure dexterity and having extra layers are important to stay safe in cold, snowy conditions.
We all know there are fewer hours of daylight in the northern hemisphere. Still, this phenomenon catches even the most seasoned trail runners off guard at times, especially early in winter as we adjust to time changes, later sunrises and earlier sunsets. It’s wise to always keep a headlamp on hand. If you don’t yet have a robust lighting system, this is a great opportunity to invest in one and improve your skills while moving in low-light conditions. Having fewer hours of daylight can feel frustrating and even scary, but it can be leveraged as an opportunity to enhance your proficiency in night running which, as we know, often comes into play for ultramarathons.
Having good traction to increase the likelihood of staying upright on snow and ice is also crucial to winter running success. Becoming aware of the various levels of traction built into shoes and various options for increasing traction is huge. Semi-permanent options include devices that can be screwed into the shoe’s sole, while removable devices can be deployed as needed.
Nutrition in the winter months can change to some degree. You’ll sweat less (but that doesn’t mean you shouldn’t hydrate) and palates often change for most runners. The sweet gels and gummy options of summer tend to become less appealing and harder to chew, so foods that are less affected by freezing temperatures are good go-to options. Things like cookies, rice balls, pancakes or waffles and precooked pastas such as perogies or gnocchi can be a refreshing change of taste and texture. Even with the likely decrease in sweat rate, hydration is still the foundation to fueling success and maintaining a comfortable core body temperature. While the “off” season can be a good opportunity for experimentation with new sports hydration products, it’s still important to adhere to an electrolyte/carbohydrate/hydration ratio that you’ve found works for you. Additionally, sugars dissolved in liquid will lower the freezing temperature of the fluid which is obviously advantageous to winter travel. Dissolved sugars alone may not be enough to keep bottles from freezing, so keeping hydration flasks and bladders closer to the body will help. Try starting with warm or hot water, blowing a bit of air back into the hose or bite valve and even using single-use handwarmers layered next to the containers can keep your fluids in a liquid vs frozen state.
The last consideration is route choice. Snow safety and avalanche awareness should be top of mind when considering mountainous routes because these concerns are not reserved exclusively for skiers. Wilderness courses are dedicated to understanding the science behind snow travel and while such knowledge is probably unnecessary for trail runners, it’s your responsibility to know the basics of avoiding avalanche danger if you plan to traverse through an area where it could exist.
There can be considerable advantages to utilizing indoor training options as well. Plenty of runners loathe a treadmill, but that doesn’t mean it can’t be used as a tool when it comes to staying safe or maintaining the quality of a running session. If your trails become completely snow-covered or icy, indoor options can provide opportunities for focused and higher intensity sessions.
Winter running poses plenty of challenges, but it also offers many new opportunities. With the right planning, some experimenting and a shift in attitude, you’ll discover that the colder months can be just as enjoyable as the warmer seasons.