9 Essentials for Winter Running

2/26/2022

My first subzero run on snow and ice was an epiphany.

For years, I stopped running when the first snow came. I was worried about slick running paths and had no idea how to handle the cold temperatures. But the year my husband and I undertook our first half marathon, I felt it essential to start training in January - which meant running on snow and ice, often in temperatures below freezing.

It opened up a whole new world, with gilded trees, frosted meadows, and frozen rivers. Winter beauty is much different than other seasons, but just as spectacular.

Freedom. Elation. Gratitude.

I could now run all year round — with the right equipment and technique. Here are 9 things I find essential for winter running:

Ice-traction device. We use Yak Trax, but there are many brands out there that work. These help your feet grip the snow - and the ice beneath the snow - and have kept me from slipping hundreds of times.
Lined running tights. I wear tight-fitting lined Brooks tights, and sometimes layer another lined pair of pants over them in subzero temps.
Wool base layer shirt. I loved my Smart Wool shirt so much I bought another one, then bought them for my husband and son. There are many brands out there. Wool is amazing - it doesn’t collect odors, it keeps you warm when you get wet or sweaty, and it keeps your body heat in during the most frigid runs.
Wool socks. For all the reasons I love my wool base layer shirt.
Lined gloves. I buy mine at Costco, and sometimes wear mittens over them when it’s below 10 degrees.
Running jacket. Patagonia, North Face, Brooks, and many other companies make excellent running jackets that somehow magically seem to hold your heat in when it’s cold, but let the heat out when you start overheating. I can run in 10- to 20-degree weather with just my wool base layer and my running jacket.
Head lamp. Mine is Petzl, but again many companies make good head lamps. This is essential in the winter if you work at 8 am like I do. I run in the dark more than the light during winter months.
Neck gaiter or balaclava. I use my neck gaiter most mornings to cover my face and keep my neck warm, but when it’s super-cold I use a balaclava as it stays in place better. Both my neck gaiter and my balaclava are made of fleece. I layer a stocking hat over the balaclava. When I use my neck gaiter, I wear a polyester liner cap under my stocking hat.
Technique. Running on snow and ice can be dicey. I find that if I land on my toe box or the middle of my foot, I can keep my balance more easily than when I heel strike like I do while running on dry pavement. My advice: take it slow and short, then increase your speed and distance once you have the hang of it.