Safe Running in Snow and Cold Winter Weather
A Guide to Help Marathon Runners Keep up their Miles when it Snows
Dec 24, 2008
Whether you’re training for an early season race or just trying to maintain fitness over the winter months, there may be days when venturing outside seems like a good idea. If it’s outside you want to go in the snow, then here are some tips for dressing, running and generally staying safe in the cold white stuff.
Plan Ahead
One of the first things that you should do before venturing out is to plan your route carefully, perhaps more so than you would on a typical day. In picking a good route, keep in mind is the amount of traffic on the roads or trails. Snowy weather is one of the few times when you may want to stay near busier roads, because breaking trail in heavy snow is as tiring as running through sand. If you pick more popular routes, you may have better luck finding packed snow that is easier to run on.
Once you’ve planned your route, tell people where you’re headed on snowy days. People need to know where you’ll be in case they need to come looking for you. You should always keep in mind that a turned ankle is a very real possibility on the slippery footing of snow or ice, so the possibility that you may end up walking is a real one. Give someone a time-frame when you’ll return and carry your cell-phone in case you need to call for help.
Watch out for Cars
Snowy weather, especially in places that don’t get a lot of snow, produces driving conditions and driver behavior that are less than desirable. A car can simply spin-out or lose control without notice on snow or ice, so as a runner, you need to keep on your guard at all times. Here are a few things that can help in dealing with cars:
- Position yourself facing traffic if possible and safe to do so. In most areas, runners are legally required to run facing traffic if there are no sidewalks along the road and in the case of snowy weather, you want to be positioned to see cars coming toward you so that you can take action if they appear to be losing control.
- Get as far from the cars as is practical. You’ll need to balance your safety with the ability to put yourself on hard-packed snow, but stay as far to the side of the road as you can.
- Pull over and stop if a car looks shaky. It’s not hard to spot a driver that it having trouble with driving in the snow. When you see a driver that looks like he or she might be nervous about your presence at the side of the road, just take a few steps off of the road into the snow, stop and wait for them to pass.
Dress for the Weather
The next major consideration in venturing out into the snow is dressing for the cold. Although you may initially feel cold when you walk outside, you need to dress for the fact that you will start heating up and sweating shortly into your run. This creates a few issues that you should plan for when picking your clothing:
- Start with a base-layer that will pull moisture away from your skin and keep it away. You don’t want to be wet, because wet will mean cold if you slow down or have to walk.
- Dress in layers that can be shed as your temperature heats up. One rule that you can use is to plan for temperatures about 20 degrees warmer than the outside temperature as your core heats up.
- Cover as much of your skin as possible. Wearing running-tights, long-sleeves and a hat are essential in the snow, especially if any wind is blowing. Gloves make an enormous difference in keeping you feeling warm as well.
- Avoid cotton clothing. As cotton gets wet, it absorbs water, becomes heavy and then becomes abrasive to your skin. Choose clothing made of “technical fabrics” such as Lycra, DriFit, even Polyester to keep you dry and avoid chaffing your skin.
- Wrap a dry layer around your waist and keep it dry. This can be used in emergencies if you end up walking. You can put the dry layer on next to your skin to help keep yourself warm.
Pick Shoes Made for Snow
Although most standard running shoes have fairly good rubber soles on them, picking a pair of shoes that are made for the snow will give you better traction and keep your feet much drier. Most shoes that are made for winter running will fall into the general category of “trail running” shoes. However, when choosing a shoe specifically for the snow, look for a shoe that is “water-proof” or “water-resistant.” You may also notice that the shoe incorporates GoreTex into the upper to help the shoe both breathe and keep water out.
There are some top manufacturers that specialize in just this type of shoe, but they may not be the household names that you’re used to hearing as runner. Check out shoes from brands like Montrail, Inov8, and Salomon as some examples of companies that make great winter weather shoes.
Keep in mind that a trail shoe will not “ride” like a road shoe. These shoes are typically much stiffer and provide less cushion than a regular running shoe. This is by design as the shoe is built to provide more stability on uneven surfaces and keep you from turning ankles in snow, mud or rocky terrain. In addition, the snow or trail surface itself is softer than pavement, so the shoe doesn’t need to provide as much impact protection.
Follow these tips and you can keep the training going most of the year. Enjoy!
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