Brad Shaw
If you’re stubborn enough to love winter running when the pavements resemble a Christmas card gone rogue, you’re not alone. Plenty of runners refuse to trade fresh air for the treadmill, and that grit deserves better guidance than: “Just be careful out there.” So here’s the straight truth—winter running can be glorious, but it bites if you don’t respect the conditions.
When the snow sweeps across the country and temperatures flirt with the wrong side of freezing, Sports Shoes Ambassador and running expert Ben Mounsey has pulled together his no-nonsense tips for staying upright, warm and in one piece.
Sock It to the Snow: Pick the Right Footwear
If the roads look like a frozen dessert, start with your kit. Mounsey is blunt about it: ditch your usual road shoes.
Trail shoes grip better, shrug off water, and keep you on your feet where regular mesh uppers will betray you. Waterproof models are ideal, and pairing them with moisture-wicking socks will give your feet half a chance of staying warm.
Warm Up Like You Mean It
A cold start in winter running is a one-way ticket to strains, tweaks and a colourful vocabulary. Mounsey advises warming the body properly and stretching before heading out. And when you get home, don’t loiter around in damp kit like a martyr—heat up, fuel up, and hydrate.
He reminds runners that winter drains you quicker than you think: deep snow, uneven ground and biting wind all ramp up the effort. Grab water immediately, and chase it with a hearty hot meal loaded with protein. A big pot of soup is a classic for a reason.
Lower Your Expectations, Not Your Standards
You may be heroic, but snow and ice don’t care. Mounsey says this is not the time to chase PBs; it’s the time to stay sensible.
Dial back the mileage, halve it if you must, take corners gently, avoid sprints and let the terrain call the shots. Your muscles need time to adapt to different ground conditions—force it, and winter will win.
Master the Art of Planning Ahead
Midday is your friend. Heading out when the light’s decent lets you spot hazards and gives the sun a chance to soften the ice. Plan routes with care and don’t be precious about switching things up if conditions demand it.
Shorten Your Stride
Think of it as defensive running. Shorter steps keep your centre of gravity low and reduce slips. As you grow more confident on compacted snow or slushy paths, you can return to your regular stride. Until then? Small steps save ankles.
Learn to Fear (and Respect) Black Ice
Black ice is winter running’s silent assassin. A thin, near-invisible glaze forms when water from melted snow refreezes. Bridges, tree-lined paths and shaded pavements are hotspots. Once you know where it hides, you’ll move with a little more caution—exactly what winter demands.
Trail Time: Try a New Route
If you’re usually a road runner, embrace the trail. Fresh snow offers better traction than churned-up roads, and though it’s harder work (think sand), you’ll engage new muscle groups and build strength where you didn’t know you had any.
Light Up Like a Festive Tree
Less daylight means you’re harder to spot. Reflective gear is non-negotiable. Strap on a headlamp, clip a light to your jacket and make sure drivers, cyclists and other runners can see you early enough to avoid sliding into you.
Reward Yourself Properly
If there were ever a season for bribery, it’s this one. Winter running demands more grit, so line up something worth coming home to: a friend waiting with a coffee, a steaming bath, or a favourite meal. If it gets you out the door, it counts.
Find a Running Buddy
With darker days and growing safety concerns, teaming up is smart. A recent Women’s Running study found that 57% of women have either been heckled, intimidated or thought about stopping their run due to safety concerns.
A partner boosts confidence, adds accountability and stops the internal debate about staying indoors where it’s warm.
When the Snow Calls, Answer Carefully
Winter might be a challenge, but it brings a kind of wild magic you don’t get in July. Follow Mounsey’s advice, gear up, stay alert and enjoy winter running for what it is: a tougher workout, a sharper test of discipline, and a chance to see familiar routes transformed into something spectacular.
Feeling inspired? Grab the right kit, respect the ice, and head out knowing you’re running smarter than most.
