7 Tips For Safely (and Comfortably) Running in the Snow, Straight From Experts

When venturing out into the snow, it’s important to keep your feet both warm and dry. Lucy Sexton, RRCA-certified run coach and cofounder of Bonded by The Burn, recommends socks that contain merino wool. “This material helps to wick moisture while also trapping air to help keep your feet insulated,” Sexton told POPSUGAR.

Running in snow puts you at a greater risk of slipping than running on dry surfaces. That’s why Rory Graman, RRCA-certified run coach and cofounder of the Charge Running app, recommends checking the tread on the bottom of your running shoes before heading out into the wet snow. “Heavily worn-out shoes tend to have less grip,” Graman said.

Instead, use it to your advantage while battling the cold. “It’s important to keep your vitals warm, especially your head, neck, and hands, as there is a lot less meat there to keep your body insulated,” Graman told POPSUGAR. He recommends wearing a scarf, hat, and gloves to keep heat contained within your body. And if you need extra help keeping your hands warm, Sexton suggests putting some hand warmers in your gloves.

This isn’t the time to pile on every sweatshirt you own. As your body warms up on your run, you won’t need as much insulation, Graman explained. If you’re overdressed, you could get too warm and begin to perspire.

“Sweat is your enemy when running in the cold,” Graman said. Wet clothes in cold temperatures cause your body to lose heat more quickly, which puts you at greater risk for hypothermia. He recommends dressing as if it’s five to 10 degrees warmer outside to allow for a natural increase in body temperature.

Both coaches also suggest wearing layers you can easily take off as your body warms up. (You should remove a layer at the first sign of sweat, Graman added.) Sexton recommends a long-sleeved base layer made from merino wool and an outer layer that zips up (for easy removal) made from a material that’s wind- and water-resistant.

“It will take a longer time for your muscles to warm up in cold conditions, so be sure to budget extra time for your warmup,” Sexton explained. Both she and Graman recommend doing a dynamic warmup inside before heading out in the snow.

“Just keep an eye on how much effort you’re putting in,” Graman said. “It’s a big shock to the body if you get sweaty indoors and bring it out to chilly weather.” Sexton noted that a hot shower before your warmup can help to lubricate and prime your muscles without running the risk that you’ll get too sweaty, but a shower is no substitute for some dynamic stretching.

With snow comes the risk that you’ll hit ice on your route. Graman recommends staying on high terrain and avoiding low spots where water tends to pool. If your run includes sprints, first slowly jog the path you want to sprint to ensure there’s no ice. “Slipping when sprinting is much more common, and we can prevent this as best we can if we do a prelap to make sure that it’s a safe place to run,” Graman told POPSUGAR.

After you’ve finished your run, you need to warm your body back up as quickly as possible. Sexton recommends getting out of your running gear immediately to rid yourself of any lingering chills, then settling in with a hot cup of tea, coffee, or soup. “A hearty soup with carbohydrates and protein can also serve as your post-workout recovery meal,” she said.