How to Run in the Snow: 6 Epic Secrets, Revealed

Nothing makes you feel more badass than running in the snow (when everyone else is sitting around a cozy fire sipping hot chocolate).

You are a persistent, dedicated athlete, who works hard all year long at your craft…why let a little snow get in your way?

But…it’s crucial to know the ins and outs of running in the snow before stepping out for a run.

Be safe. Don’t get injured. Have fun.

And the best part? I explain exactly how below, so keep reading for the best tips to run safely in the snow!

 

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1.) Know the Basics of How to Run in the Snow (Mainly: Avoid Slipping)

Let’s cut to the chase on this one – you can’t safely run in the snow without knowing how to avoid slipping on the snow.

Some snow is soft and fluffy and easy to run on, and other snow is slick and packed and icy, and very difficult to run on.

To be prepared for all snow terrain, follow these tips to avoid dangerous slipping:

 

Adjust Your Stride 

Shorten your stride and keep your feet lower to the ground. I call it the “running shuffle”, and it works!

This stride gives you more stability and less opportunity to lose your footing on icy patches.

However, if you’re running in deep snow, do the opposite and lift your knees up higher than normal while still maintaining a shorter stride.

 

Use Yaktrax on Your Running Sneakers

What the heck are Yaktrax, you might ask?

So did I. It sounds like a fun winter animal you might find hanging out with the abominable snowman or something.

Alas, Yaktrax are the best solution to not slipping on snow that runners have ever found.

Specifically, I like the Yaktrax Pro Traction Cleats that have steel coils instead of spikes (which means you can use them on pavement AND snow without breaking them).

Yaktrax fit over your running shoes and are under $25, so you don’t even need to buy separate running sneakers for winter (unless you already wanted to for other reasons).

Although, hot tip, trail running shoes provide more water resistance than regular street running shoes, to help keep your feet drier in wet conditions…something to think about if the snow in your area tends to be wetter rather than fluffy.

These little buddies have helped MANY a runner successfully train throughout the winter.

Especially runners training for spring half marathons or marathons who can’t stand the thought of completing long runs on the treadmill every week!

 

2.) Adjust Your Expectations

Like in any extreme weather condition, running in the snow is more taxing on your body than regular-weather running.

You engage additional stability muscles running in the snow, plus, your body just generally works harder when it’s cold and snowy out.

Because of this, it’s safer to reduce your pace and focus on staying upright 🙂 Skip the intervals and hill work too.

Especially because snowy conditions can be deceiving…one minute there’s fluffy easy-to-run-on snow, and another minute you’re running across black ice or hard-packed slippery surfaces. It’s easier to adjust and avoid when you’re running at a comfortable pace.

Also, consider starting out with some treadmill runs mixed in with some outdoor snow runs before running 100% outside in the snow.

This approach eases your body into running in the snow and reduces risk of injuries from over-using stability muscles you aren’t used to using.

 

3.) Get the Right Gear to Run in the Snow

I wrote an entire article dedicated to Essential Winter Running Gear that covers all the basics you need for running in the cold, and a lot of it applies to running in the snow too.

However, it’s important to highlight the running gear that you really should have, specific to snow conditions:

Waterproof Outer Layer – Whether it’s a shell or a full running jacket, a waterproof outer layer is key to protecting your other insulating layers (and skin!) from getting soaking wet, ESPECIALLY if it’s actively snowing.

Reflective Gear – It’s hard to see in snowy conditions. Clouds reduce light, snow causes glares, and visibility is just generally crappy. So make sure you’re seen! Reflective gear is crucial to running safely in the snow (and in the winter, when it’s darker more frequently).

You can buy pants, outer layers and even hats with reflective properties to keep you safe.

However, I 100% recommend getting an inexpensive reflective vest (similar mine in the picture above).

This Flectson Reflective Vest for running is only $10.99 and will do the trick. It’s lightweight, had plenty of reflective elements, and comes in 3 sizes to fit anyone.

 

Wicking Socks – Prevent blisters by wearing socks that wick moisture away from your feet. Running in snow makes your feet particularly susceptible to moisture-induced blisters because, well, snow is wet (you can call me Captain Obvious for that one…).

My absolute FAVORITE running socks are Balega socks, and they are comfortably thick yet still wick moisture away like magic.

These socks saved my feet from blisters while training for my first 10 Miler. Do yourself a favor when running (any distance) in the snow and save your feet by wearing these magical Balega socks.

4.) Prepare Before You Run

This is important – put vaseline on any exposed skin if it’s windy and cold.

Vaseline protects against windburn (however not against UV rays, so put a layer of sunscreen first if it’s sunny outside) and can literally save your face when temps drop and wind picks up.

Grab your Yaktrax. Put them somewhere easily accessible (pockets or zippered pouch) if you’re not wearing them out the door.

Do some light dynamic stretches indoors, but not enough to make you sweat. Warming up muscles before you run in the snow helps prevent pulled muscles.

Hydrate beforehand (and after). Running in the snow uses just as much energy as running in the heat, and surprisingly, you sweat just as much (or more) too.

Pick a running route – depending on the snow conditions, trail running may be safer (think fluffy snow rather than slick packed snow).

But even if you don’t want to run trails, it’s smart to select a route ahead of time so you know what terrain to expect. Loops are helpful (although perhaps a little boring) because you can easily cut your run short if the weather worsens or your body needs a break.

 

5.) What to Do During Your Snowy Run

Run.

Tough one, right? 🙂 But also:

Adjust your stride according to the type of snow, as discussed earlier.

Pay very close attention to what you’re running on. Don’t space out too much.

Use your Yaktrax.

Consider skipping the music this time. Running in snow takes more concentration than usual and music can be distracting.

 

6.) What to Do Immediately Afterwards

 

Bask in the glory of accomplishing a run in the snow (and maybe grab yourself a hot beverage to warm up)!

But also, other important things…

Did your running shoes get wet? Stuff some newspaper inside them. It dries them out nicely (because no one wants gross wet smelly sneakers the next time they go to run!).

Remove sweaty, wet clothing quickly. Once your body temperature starts to come down, you especially don’t want to be hanging out in cold wet clothing. It’s dangerous!

There’s much debate about hot vs. cold showers after exercise but regardless of which you choose, take a shower as quickly as possible too. It keeps your body temperature up so you don’t get too cold too quickly from just sitting around in cold, sweaty (and smelly…) running clothes.

Drink water. As mentioned before, you sweat a TON when running in the snow (both from exertion and increased sweat from the layers). Hydrate, hydrate, hydrate!

Foam roll. Ok, you caught me…this has nothing to do with snowy conditions…I am just a huge fan of foam rolling for better muscle recovery. Had to add this in here!

 

A Few Other Tips for Running in the Snow

• If you can, start your run with the wind in your face, and end with the wind to your back.  This serves 2 purposes: you won’t get as sweaty from the beginning, and the way back will be a bit easier.
• Trail shoes provide more traction than regular running shoes, and are great for running in the snow if you don’t own Yaktrax or another traction device. Trail shoes also often have more water-proofing or water-resistant qualities too.
• Choose fresh snow over icy, packed snow – some runners do laps around empty fields so they can run in fresh powder instead of on the sidewalks or roads where snow is likely packed and way more slippery.
• No fresh snow fields? Try college campus’s instead. Someone once told me to try running around a college campus, instead of the roads, when it snows. Why? Because colleges have their own facilities crews and are not reliant on the town departments to clear snow. Plus, college campus’s usually have lots of pathways that are perfect for runners!

 

RELATED: 10 Cold Weather Running Tips: How to Run Safely in the Cold

 

Summary

Running in the snow is a glorious experience that can be incredibly rewarding when done safely.

Just make sure to follow the tips above and don’t get complacent while running or you could end up sore (and embarrassed?) like this woman.

Plus – you’ll sound like a total badass when your friends ask you what you did during the snowstorm…and you tell them you went running!

 

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