Tips For Snow Runs

Make Sure You're Prepared

Some people hear a forecast of 6-10 inches and think snow day. I think snow RUN. I LOVE to run in the snow. But it's important to be safe out there, so here are some tips I've learned along the way.

Run with friends

Seriously, this is my number one tip. I used to have two friends that I ran with back in PA. We had so much fun running together that I would drive 30 minutes in snow and sleet just to meet up with them for a 5 mile run. I have since moved to a new state and no longer have those running buddies. It’s a struggle just to get out the door on a cold day, even without precipitation.

Dress appropriately

Layers are best. A moisture-wicking base layer will keep sweat off your skin. A top layer that blocks the wind and maybe a fleece mid-layer to insulate when it’s really cold. It’s also important to protect your ears and your fingers in the cold. Just remember that you will warm up quickly as you run, so don’t overdress unless you’re in an area where you can remove a layer along the way if needed. 
For a review of some specific cold-weather running gear, check out my post Staying Warm on a Snow Day Run.

Warm up

Your muscles may need more time to warm up in the cold weather. It’s good to start out walking briskly before jumping into your run. If it's really cold out, consider doing some jumping jacks or burpees (yes, the dreaded burpee) inside before you head out.

Hydrate

You don’t get as thirsty during cold-weather runs, but that doesn't mean you don’t need to hydrate. It's always a good idea to carry water with you on runs longer than a few miles. If it's below freezing, try to carry your water bottle inside your jacket so it doesn't freeze.

Watch for ice

You may need to shorten your stride when running over slippery surfaces. I like to seek out fresh snow, which I find provides better traction. Plus it’s fun. Snow running is not a time to get in your speed work. 

Make sure you are visible! 

If you’re running on roads, drivers will be more focused on avoiding black ice than on you. Run against the flow of traffic and be prepared to dive into the closest snow bank when the oncoming driver doesn’t make room for you. Better yet, stick to the trails. They’re more fun, anyway.

Or just stay indoors

I hate treadmills (HATE them), but some find them to be a great option when it’s just not safe to run outside. Myself, I will just pop in my favorite exercise DVD and push play. (Contact me for some suggestions of fun and effective at-home exercise programs.)