Winter Running Tips with Kelly Halpin
Winter Running Tips
Winter can be a tricky time for the trail running community. The days are short, very cold and finding motivation to get your miles in can be difficult. Here in Jackson, almost all trails disappear under multiple feet of snow and we’re left with bike paths, roads, or a few select trails packed down by fat tire bikes. Training becomes a game of maintaining. So how do you navigate the winter season as a runner? I wrote up a few tips that help me during the coldest months of the year.
How to motivate
When I’m looking for inspiration to get out and train, I like to think of projects I have for the upcoming season. Sometimes that involves looking at topo maps or sometimes all I need to do is spend a few minutes visualizing running in the mountains mid summer. Occasionally I’ll watch short films on running (or any outdoor sport) to help get that extra boost to scoot out the door. Personally I dislike running on roads, but sometimes that’s all you have to work with. I like to put together fun playlists or podcasts to keep me present even if the terrain I’m on is less than interesting. I also keep my runs short in the winter, especially if temps are in the single digits. I’ll start adding on mileage once the coldest days of winter are behind.
Supplemental training and warming up
Running in cold weather can be hard on the body. I find it helps to do a pre-run routine to get the muscles on board and feeling juicy. I’ll spend 15-20 minutes doing a little easy stretching and vinyasa yoga to warm up. I follow that with resistance training with elastic bands to bring my quads, glutes, hamstrings, and other muscles up to speed. If it’s extra cold outside, I’ll play around with some jumping jacks before heading out to run. Because of limited access to steep runnable terrain during the winter months, I like to supplement my training with extra lunges and squats. I’m also fortunate to have access to ski terrain here in Jackson, so when possible I’ll lap steep bootpacks or try to get some extra miles of vertical ski touring each week.
How to fuel
Everyone is different, but I like to pick a meal that has a nice balance of carbs, fat, and protein. My favorites are avocado toast with olive oil and a poached egg or oatmeal with plenty of pecans, seeds, and nut butter. People tend to burn more energy staying warm in the cold weather so I like to add a little extra fat to my pre run meal such as butter or coconut/olive oil. Any gels or snacks I bring along I keep wrapped up in my pack or pockets so they don’t freeze. If I’m headed out on a longer run, I’ll carry a small flask of warm green tea.
How to dress
It may be chilly out, but remember that you’re going to heat up quickly and sweat! In Jackson I’ll go out to train as long as temps are above zero degrees (Fahrenheit). Even in frigid weather, I plan to dress for how I want to feel mid run rather than how I feel at the start. I like to wear a thin base layer paired with a breathable mid layer and winter running tights. If it’s windy or snowing, I’ll toss on a light jacket. If temperatures are extra low, I’ll pull on a neck tube to protect my face. I typically wear light insulated gloves unless it’s super cold, in which case I’ll wear mittens to keep all the digits toasty. Top all that off with a warm headband or beanie and you’ll be good to go!
Footwear
If you plan on running a lot in the winter, I would suggest winter specific shoes such as the La Sportiva Blizzards and the La Sportiva Cyklon Cross. Both pairs are designed to keep the heat in and the snow out! The Blizzards also have small integrated spikes for extra traction. If you’re only planning a few winter runs here and there, I believe you can make any trail shoe work in the snow as long as they have good traction and you are smart with your footwork. I keep my stride short and light and stay extra mindful of the conditions on the ground ahead. You can always throw some gaiters on if the snow is deep. I do run with micro spikes on occasion (typically for icy roads) but for the most part I prefer to leave the spikes behind and just keep my stride in check on slippery sections.
All that being said, it’s important to remember the core reasons we choose to run. Running is movement. It’s practice and discipline, yes, but most importantly we run because we enjoy it. Winter won’t last forever and personally I never regret getting in some miles outside, no matter the weather!
