Freezing weather or dark, slushy scenery may not look optimal for running. But there’s no need to toss your trail running shoes in the back of the closet for many months. Running in the winter is really fun and beneficial, when you learn a few basic things about winter running.
As long as snow does not cover the trails, trail running in winter is practically the same as in autumn. The biggest difference then is the temperature: in winter, the cold brings its own challenges both for clothing and for moving on icy surfaces.
In the Nordics, winter is long and dark. We easily become lazier as fatigue creeps in. Continuing regular runs during the winter season creates a sense of balance, and genuinely increases your energy levels. Trail running (or any regular brisk outdoor activity, especially in nature) helps combat winter blues.
In February, the daylight hours start to increase, and you can enjoy beautiful snowy trails also in Southern Finland (now in December 2022 there’s plenty of snow!). Running in white snow can be a great alternative to your normal trail running routines.
How do you run in snow and freezing weather?
How do you run in winter? How should you dress for running in winter? Should you ski instead of trail run in winter? I started trail running in the spring, and in November and December I had to do so much research on the topic, and test equipment as well as different routes and running speeds.
My first winter running season was full of trial and error, now it's going much better. In the winter season, the most difficult thing for me in trail running is something as simple as going out the door!
There are certainly many of you who wonder how your trail running that started in the summer could continue in the winter. You can continue trail running all year round by just running and listening to your own body.
Trail running in winter is not rocket science. By trying and testing different approaches to winter running, you will find the most comfortable way for yourself!
Best tips for winter trail running
Here are the best tips for trail running or running in general in winter. These are suitable for a beginner trail runner as well as for someone who has practiced the sport for a long time but is just considering winter running for the first time.
1. How to motivate yourself?
When you're looking out the window at darkness and cold weather, it can be hard to find the motivation to go for a run. When you motivate yourself to run a couple of times, you will notice that running in winter is even more rewarding than in the summer.
Make yourself a promise that you can turn back home after one kilometer if the run feels overwhelmingly horrible. Usually, after a kilometer, the run starts to flow, and you run the whole route. A couple of kilometers of winter running is quite good too!
Promise yourself a nice little reward for every run in the winter. Or collect points for yourself on a weekly basis: when you go running in snow and slush three times a week, the points are enough for a movie and popcorn at the weekend, or four weeks later for new running shoes.
Alternatively, set a goal, such as to feel better in the dark season. The longer the dark season goes by, the easier it will be to go for a run!
2. Trail running shoes for winter
Which running shoes are suitable for winter? Waterproof Goretex trail running shoes are suitable for winter and especially for those slushy days. Though, I don't own a single pair of Goretex running shoes. I’ve been happy with my regular Hoka Speedgoat trail running shoes also during winter.
Trail running shoes basically have a good grip on the soles, but you can probably get by with ordinary running shoes at least on softer surfaces. It is essential that the feet and especially the toes stay warm. Cold toes are painful and in colder weather they can get even frostbite.
So, put on warm socks. Merino wool or mixed socks for running are best. Running socks intended for very cold weather, for example, are padded in the toe part.
My own Hoka trail running shoe size is big enough for a thicker merino wool sock. If you're running in snow, consider gaiters to prevent snow from getting inside your shoes.
Trail running shoes usually have great traction, but the traction is completely lost on ice. The risk of slipping on an icy surface is very high when running. In the worst case, you might even break your wrist or hit your head. If it's slippery, use separate traction device or studs designed for ice.
3. Dress like it was warmer outside
Even if it looks cold outside, dare to dress in light clothes for a run. You get warm quickly when you run, and you start to sweat too much in clothes that are too thick or hot, which doesn’t feel great.
Warming up and feeling cold is, however, individual. I have come across many tips that advise you to dress a certain number of degrees lighter than you should dress for the weather. The fact is that someone wears shorts even in the winter, while someone else needs a light down jacket.
I feel easily cold. If I don't warm up before going for a run, I have to stand the unpleasant feeling of coldness for at least a kilometer. On the other hand, my hands feel hot during winter sports, and I often find myself skiing and snowshoeing with bare hands.
As with all winter sports, choose layers. Wear merino wool clothing or technical materials that feel comfortable in the cold, even if they are sweaty.
Especially protects your head and hands from the cold. You sweat a lot through your head, which may come as a surprise.
4. Hydration during winter running
Hydration is just as necessary in winter sports as in the summer, but in winter you don't necessarily feel thirsty. For short runs, it is enough if you drink before and after running.
The feeling of thirst and the need for hydration is individual. My own body has adapted to ten: up to ten kilometers I can manage without drinking in almost any weather.
If you go on a longer run, remember to bring something to drink. In cold weather, you may not feel like drinking ice water, and in severe frost, the entire drink bottle may freeze. A running backpack and a more spacious vest carry a small thermos in which you can put warm juice.
5. Warm up before a winter run
Warm up inside in the warmth of your home before you go on a winter run. This is how you avoid the first kilometer feeling awful in light clothes. In the winter, your muscles may not warm up as quickly as in the summer heat.
Warming up is also good for the lungs, especially if you are asthmatic. When warming up, the lungs open up and are ready for cold air.
6. Train more easily in winter
Even if you like long trail runs, enjoy short sprints in the winter. Especially in dark or muddy weather, you don't have to try the same as in the summer.
A calm pace is suitable for winter, there is no need to aim for speed records. Especially if you have a chronic disease, train moderately in winter. In winter, you should focus on maintaining your fitness.
Trail running becomes incredibly relaxing hobby, when you jog with low pace without feeling bad about yourself. What if you tried skipping your training program in the winter and jogged just for the joy of moving outside in nature?
7. Keep your balance and avoid trips and falls
Even if you switch to running from forest paths to lighted paths in parks or bike paths in winter, keep your step short and elastic. Then your balance is maintained better on slippery surfaces. Avoid running on ice and icy hard snow.
Also pay attention to the relaxation of your feet: if you have to strain your feet at all because of the slippery surface, you might develop long-term shin splints for nothing. At this point, start using studs or traction devices.
8. Check the weather forecast before the run
Check the weather report before the run. In very cold weather, a walk can be a better option, as you should not train hard. Even when it's 30 C degrees below zero, you can still go outside, for example by walking, as long as you dress properly.
Running in the snow can be quite entertaining. However, the closer to zero, the wetter the snow - clothes get wet in a flash. In blizzards, you shouldn't head deep into the woods either, so you don't accidentally lose the trail.
A strong wind turns freezing weather into freezing cold and running against the wind burns all your energy. In windy winter weather, you should dress warmer and use a windproof shell layer.
Winter running is more strenuous, which is worth remembering when planning the route. Ten kilometers in the summer may be covered in an hour, in the winter the same run may take twice as long.
9. Be visible in the dark
In early winter, it's dark when you go to work and darker when you come back from work. Remember to use a reflector, and also bring a headlamp.
When you run on the side of the road, cars notice a runner equipped with a reflector from afar. On the other hand, there are cyclists on fat bikes on the forest trails. In the forest, you need a headlamp to see the trails and to be seen by others.
Sunglasses are needed when running in late winter snow. Snow reflects the sun's rays multiple times, so in clear weather the eyes must be protected in any winter sport.
10. Fall in love with wool sock running
Try wool sock running. Put on a thinner merino wool liner sock first. Next, put on a thicker wool or merino wool e.g. hiking sock over the liners. Finally, wrap your feet in hand-knitted woolen socks and head to the forest or the fells.
In deep powder snow, it is extremely invigorating to run in woolen socks. The wool sock run is a special winter trail running adventure!