How To Run In Cold Winter Weather: Winter Running Tips

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Winter running gives runners freezing temperatures, ice, snow, slippery terrain, and fewer opportunities to run fast. So, how do you run in cold winter weather?
In this video, Jason takes you on a winter run in Denver and explains how to modify your running for winter weather.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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[@stephenneal23]

When it snowed the first time after I began running, I decided to run anyway. Since my rec center was restricted due to covid, I had to run outside. Since the sidewalk was unshoveled I couldn't run on them. The road in front of my house had ruts in the snow. So I ran through the ruts on the road and in the neighboring apartment complex in my winter hiking boots. It was a miserable 7 miles, but I finished the workout feeling damn good about myself.

[@jeremyday6864]

I try to get off concrete & pavement when it’s icy. Grass is great if you know a course with decent footing (no holes hiding under the snow). I usually run the cross country course in a local park.

[@backyard1015]

I run in trail shoes when there's a lot of snow! I run in Wisconsin. Knitted face mask, good gloves and winter socks, running jacket and sweats are a must!

[@rmunrolewis]

I’ve done lots of running in the cold, Edmonton AB, St. John’s NL, coastal Labrador. Edmonton cold (down to -40, F or C the same) but not much snow nor wind (really easy to run there, at -30 slipping not that much of an issue). St. John’s, lots of snow and/or ice and wind, not so cold but that means , not so easy so ended up switching to snowshoeing when possible (with modern snowshoes is usually is). Coastal Labrador, lots of snow, wind, and cold, best for crosscountry-skiing. Tips: 1) When running an out and back route (the best in cold weather) always run out into any wind and turn around with the wind at your back. If you do it the other way you will work up a sweat turn around and get chilled in a face wind (plus it will be slow). This applies doubly for xc-skiing or cycling. 2) It’s most slippery around the freezing point. When it’s really cold it will be much less slippery. Plus really cold will be dry. So be very careful around the freezing mark. 3) Running on hard packed snow (not ice) is really the best surface to run on. This is best found on unpaved trails or paths. There is less likely to be ice patches there and if you do find one falling will be less painful than on paved surfaces. 4) You only need cleats, spikes, or Yaktrax for ice, not for snow. If you are only dealing with snow, trails shoes are fine. If you are dealing with some ice I do not like Yaktrax or the like. They are fine on packed snow, but you don’t need them on snow. Studded shoes are much better. I have found that studded orienteering shoes to be the best. They are minimalist shoes best suited to trails. 5) Trails are best in winter. You will probably end up running in the dark and traffic kills far more than cold ever will. Running on roads and night is particularly bad as running against traffic (as required by law) means that motor vehicle lights will shine directly into your eyes. Plus cross-traffic will not see/look for you. Drivers almost always look first, usually only, to the left and you will either have to stop for them or take the chance of getting hit. Running behind crossing vehicles is dangerous because vehicles travelling in your direction turning left will not see you until you are right in front of them. 6) You cannot freeze your lungs, but really cold air can bother your throat. Easiest ways to deal with this is to breathe in through your nose and out through your mouth. If this doesn’t work place you tongue behind your upper front tooth and breath, at least in, around that. If that doesn’t work, wear a synthetic balaclava and breathe through that (though if you have facial hair you will find the joy of frozen snot and fur). 7) Consider making winter your down season. Do other things that keep you fit but use your legs and core in other ways. Snowshoeing, xc-skiing, ice-biking (if you have the money for the gear), swimming (too boring for me), cardio, and weight training can all be emphasized for the cold season.

[@wolfeadventures]

What trail shoes do you use?

[@CharlesReedPi]

See my treadmill just broke, so I'm trying to find out tips because I'm crabby and I don't want to pay for a new membership to a gym or a new treadmill

[@mihailmilev9909]

2nd place

[@juliedavenport3611]

Due North brand 👍 no springs, no worries

[@mihailmilev9909]

what does this mean

[@juliedavenport3611]

@@mihailmilev9909 traction devices

[@fantfamadventures5974]

Hey Jason. Do you have any quick tips for moisture control during really cold runs? I find if I wear two wool layers to avoid cold injury, I soak through everything which ends up limiting my runs.

[@StrengthRunning]

You probably want a top layer that's not wool that better wicks sweat. Two layers of wool might mean that you're also just too warm!

[@mihailmilev9909]

pretty, where is that

[@JasonFitzgerald]

City Park in Denver, CO!

[@rikoalamalz1103]

I cannot simply...i always get cold and sickness

[@WordOfTruthTube]

Something health is going on, if this isn’t an excuse. And is serious. 🧐 Talk to doctor about this!!!! Not normal

[@thejeffinvade]

No gloves? 🤷

[@johnnyfever9708]

As an Alaskan runner who runs year round outside, the single biggest game changer for me was running cleats. I fell so many times before I got them. I really don't even notice them except when the snow is several inches deep and they start going crooked on my feet. They don't do much for the loose snow, but there are always icy spots either under the snow or where it's been plowed, so I know I'll need them at various times during every winter run. For me, it's not about pace, but about effort. I run slower in the winter but with more effort, so I'm actually getting a better workout in the winter even though I might look slow to people driving by.

[@wolfeadventures]

What brand and model do you use?

[@keemoify]

I just use shoes with spikes.

[@RickyBobby42069]

Don't lie, everyone of us knows that you Alaskans don't run or drive and instead ya'll ride on top of your government issued grizzlies and go fishing on top of your Halibuts 😂

[@WordOfTruthTube]

I’m just glad you said Grizzlies instead of Polar Bears. 😂

[@amirtovar1507]

Every year i gain so much weight during winter, can't afford/too embarrassed to go to the gym and im terrified of slipping and falling, I've seen people lose movement due to head injuries from slipping and falling.

[@SeeChadRun]

Great tips Jason! Running is the snow is so fun and peaceful. I've found that when there is 1+ inches of snow, running is trail shoes makes a huge difference in traction. Trail shoes do great in the snow. No need for spikes unless it's truly icy.

[@CaptainBrash]

The UK is very frustrating in winter, it's normally just wet then when there is ice or snow there is never enough for things like spikes for your shoes or snow chains for your vehicle so you just end up with these icy patches of death. I do love running in the snow though

[@JasonFitzgerald]

Stay safe out there!

[@rmunrolewis]

Get orienteering or fell running shoes with studs. They are readily available in the UK, plus they are still good on muddy trails.

[@CaptainBrash]

The issue is on the tarmac on the way to the trails. But I'll look into them, thanks :)

[@YoursTruly78887]

wot about throat hurt lung hurt. help. cold dry air big bad.

[@ryankrause618]

big trail shoe guy when i have to run in conditions like this

[@Gopi-kq5cm]

superb