Outdoor Buddies Running through the winter
Winter running starts with the surface. Choose grip for ice, snow, and the bare patches you actually encounter. Then adjust your clothing, lighting, and packing based on the weather and how far you have to go for warmth and protection.
This guide is about common winter rides on roads and trails. A trip in the winter mountains also requires your own assessment of terrain, weather and mountain safety. Don't plan a scheduled mountain trip as if it were a fitness trail near your home.
Studded shoes, spikes or regular trail shoes?
Distinguish between the rubber pattern and metal studs on the sole. A rough pattern can help in looser snow, but does not mean that the shoe will work on shiny ice. Anti-slip properties also need to be chosen according to the surface and be intended for the type of running you will be doing.
| Basis | Options to compare | Important to check |
|---|---|---|
| Icy walkways and hard surfaces | Studded shoes or running-specific anti-slip shoes for hard surfaces. | That the grip is stable when you brake and turn. |
| Mixture of bare ground, ice and snow | A solution that works across the entire lap, or anti-slip pads that can be removed. | The feeling of bare parts and how the covers are stored when not in use. |
| Packed, slippery path | Studded shoes or anti-slip shoes intended for the current terrain. | Attachment, fit and possible snow release under the sole. |
| Loose snow on a known path | Sole and upper according to snow depth, cold and surface under the snow. | Hidden ice, rocks and bumps; grip requirements can change quickly. |
When are studded shoes practical?
Studded shoes can be a convenient choice when you often run on winter surfaces and want the grip integrated into the shoe. Also compare toe space, cushioning and how the model works with your winter socks. The design and purpose of the studs can differ between models.
When can loose anti-slip flooring be an option?
Anti-slip soles can complement shoes you already enjoy. Try them on that particular pair: they should fit properly and stay in place without slipping or pressing uncomfortably. Different models are made for, for example, hard walkways or more uneven paths. Don't choose based solely on the number of spikes.
Test the combination on a short run near home. Check the fit again after a few minutes of movement. No product provides sure-footed traction on every icy surface; adjust your speed and path according to what you actually feel under your feet.
See spikes and anti-slip · Read about fit in trail shoes
Clothes for exertion and for an unexpected stop
You may need quite a bit of insulation when running actively, but more protection if you are forced to walk or stand still. Choose a layer close to your body, add more when it gets cold, and use wind protection when conditions require it. Adjust your layers during your run rather than relying on a single thick jacket.
On longer tours, a dry spare garment and extra warmth are especially valuable if the journey home takes longer than expected. Keep the spare protected from moisture. The size of the vest needs to accommodate the winter pack without clothes and bottles being pressed against the body.
Hands, head and feet
Try to operate your watch, zippers and headlamp with your gloves on. An extra mitten or other reinforcement can be handy on longer sessions. A hat or headband should work together with the headlamp straps.
Choose socks together with your shoes. Multiple or very thick socks will not help if the combination is too tight. Try on the entire kit and make sure you can move your toes. A tight upper and good ice grip solve different needs; assess them individually.
Immerse yourself in running clothes by weather · Compare running socks
Light, visibility and batteries in the cold
Plan for the round to take longer on winter terrain. Bring a light when there is a risk of darkness getting in before you. Test the fit of the headlamp over your winter headgear and check that the buttons are usable with gloves.
Cold can shorten battery life. Test the equipment you use, protect your phone from moisture, and store it appropriately for the temperature. Don't rely on your phone's flashlight as your only source of light on a long ride.
On the road, other road users need to be able to see you from multiple directions. Supplement your headlamp with appropriate visibility, such as reflectors. Adjust the light when meeting others so that you don't dazzle.
Read the guide to headlamps for running
Choose a round that works with today's conditions
Be aware of current forecasts and local conditions. Be especially careful when the weather is changing between plus and minus or when new snow may hide ice. A shorter loop with the option to turn back makes it easier to try out new equipment.
- Plan where you can shorten the round if the grip or weather is worse than expected.
- Tell us your route and approximate return time when you run on more distant routes.
- Bring drinks and energy according to the length of the trip and have a solution for containers to work in the cold.
- Check local regulations and avoid running off groomed ski trails.
- Add equipment and knowledge for the environment if you leave regular roads and trails.
When planning a mountain trip, maps, navigation skills, a reserve of clothing and the ability to handle poor visibility are key parts of planning. Take local advice and choose a trip that suits your experience and the current weather.
Complete your winter equipment
Tell us about your usual round and what shoes and clothing you already use. We'll help you compare grip, fit and lighting for your winter sessions.
Frequently asked questions
Do regular trail shoes work on ice?
Rough rubber heels are not the same as metal studs. On ice, you need to compare studded shoes or suitable anti-slip shoes and adjust your speed to the conditions.
Can I put spikes on my regular running shoes?
If the anti-slip sole is designed for running and fits the shoe, it may work. Try the size, sole shape and stability of your particular pair before a longer session.
Do winter running shoes need to be waterproof?
Not always. Consider cold, wet, snow, and how long you'll be out. A tight top can be practical in some conditions, but it's no substitute for proper grip.
How many layers should I wear in winter?
It depends on wind, humidity, intensity and your sense of warmth. Build a combination that can be adjusted and bring more warmth when stopping far from cover would be a problem.
