A runner’s guide to extreme winter weather
With winter storms brewing, it's time to prepare for the worst
When winter running season hits, it hits hard–and being unprepared can turn a simple run into a disaster. Slippery roads, extreme flurries, biting wind and plummeting temperatures demand a different level of preparation. Here are Canadian Running‘s top tips for staying warm, dry and sane when the winter weather arrives.
Overdressing beats underdressing
You’ve heard it before, and you’ll hear it again: layering is everything. Yes, you’ll warm up quickly, but starting too cold is a recipe for misery. Instead of tossing on a single heavy hoodie, go for a light base, a mid-layer and a waterproof jacket; you can shed a few pieces as you heat up. You can also loop back to your home base after the first couple of kilometres to drop off a few layers before committing to the full route.
Protect the extremities
Your ears and hands will likely be the first to feel the cold, and once those are frozen, your run will feel much worse. Don’t tough it out; gloves, mitts and earwarmers are small but mighty equipment that are easy to stash in your jacket once you need them or once you heat up. If your hands tend to sweat, bring a dry backup pair to swap mid-run.
A lot of regular running shoes are meant to be breathable, so your feet might also get cold quickly. To keep those toes toasty, double up on socks, wear waterproof socks, or try out GORE-TEX shoes for extra warmth and dryness.
Don’t forget your neck, either. A lightweight buff can make a huge difference, cutting the wind and adding warmth. If it gets really chilly, you can also pull it over your nose.
Look out for your eyeballs
In a battle of eyeballs versus snow flurries, we all know flurries will win. If you wear glasses, leave them at home–they’ll fog up and collect wet snow. Opt for contact lenses and a pair of hydrophobic clear lenses or sunglasses to shield against wind, flurries and glare (snow reflects more light than you’d expect, even on overcast days).
Keep eyedrops on hand in case of post-run irritation or dryness.
Don’t slip up
As you might have learned from first-hand experience, winter footing is a different animal. Ice and packed snow call for a shortened stride, especially if you tend to overstride. GORE-TEX shoes also have a grippy outsole that can provide extra traction; some runners also wear trail shoes that have a lugged outsole to improve traction in snow. If you wear a hydration vest, you could stash some traction spikes to later attach to the bottom of your shoes if you need them.
Braid your hair
If you have long hair, save yourself from a post-run disaster by ditching the ponytail. A braid or two will keep the snow and wind from turning your hair into a tangled bird’s nest.
Wear reflective gear
Winter days are short, and snowy conditions can cause visibility to drop quickly. Even if you’re heading out before dark, throw on some reflective gear and/or a headlamp to help drivers spot you extra early.
Don’t forget to charge up
Unfortunately, cold weather drains batteries fast. Your phone or watch may not survive the full outing, even if you think they’re charged enough. Charge up before heading out, because yes, getting the Strava upload is crucial.
Sometimes winter conditions make running outside genuinely unsafe, and the treadmill becomes your only option. Don’t push it–better safe than sorry.
Snowed in and stuck on the treadmill? Try these dynamic workouts
