How To Run In Snow and Ice

Before I moved to New York City, I'd seen snow maybe three times in my life. I lived in San Diego, California where it never dips below #SportsBraSquad weather. I think it's safe to say that those first few years, I was a fair-weather runner.

During my first winter in NYC, I NEVER ran outside. I hated the treadmill but I hated cold weather more so I spent that frigid first winter gritting my teeth in a gym. Over the years, I've gotten MUCH more comfortable with the seasons. ESPECIALLY winter.

But learning how to run in snow and ice takes trial and error. And it's safe to say that we all have different preferences. So take these with a grain of salt and don't be afraid of turning to our online Badass Lady Gang running community to crowdsource different tips and tricks if these don't work for you.

Here are my tried and true tips for running in snow and ice.

1. DO IT! (But Dress Smart)

I used to scoff at people when they'd say, "There's no such thing as 'good' running weather. Just bad clothing." But turns out, it's true. The secret to cold weather running is layers. Layers help wick sweat away from your body while also trapping heat to keep you warm. You can always ditch a layer but you can't add clothing you don't have.

Here's my golden rule: Dress like it's 15-20 degrees warmer than it actually is. You'll feel a bit chilly for the first 5-10 minutes, but once you get moving, your body will heat up. Trust me on this one.

If it's exceptionally cold, you want:

A base layer that sits tight against your skin and wicks moisture. Look for synthetic fabrics or merino wool—NOT cotton. Cotton holds moisture and will leave you freezing.

A mid-layer that is a little looser and insulates. Think fleece or a lightweight insulated jacket.

An outer layer that protects you from the elements like wind and snow. A windbreaker or running shell works great here.

Check here for my favorite long-sleeved shirts for running.

2. Get Serious About Traction

This is NON-NEGOTIABLE if you're running on snow and ice. A fall on ice isn't just embarrassing—it can sideline you for weeks or months. Here are your options:

YakTrax: These are my go-to. They're rubber frames with coils that stretch over your running shoes and provide excellent grip on packed snow and moderate ice. They're easy to put on and take off, and they work with any running shoe.

Running Spikes (Ice Cleats): These have more aggressive metal spikes and are fantastic for seriously icy conditions. They attach to your shoes similarly to YakTrax but give you extra grip when dealing with black ice or surfaces that have been walked on and frozen solid. Brands like Kahtoola and IceSpike make great versions.

Screw Shoes: Some runners swear by screwing short screws into the bottom of old trail running shoes. It's a DIY option that works surprisingly well, but you need to dedicate a pair of shoes to this purpose.

Trail Running Shoes: Even without additional traction devices, trail shoes have more aggressive tread patterns than road shoes and can help on snowy (though not necessarily icy) surfaces.

Don't wait until the first big snowstorm to get your traction sorted. Order them now so you're ready when winter hits.

3. Protect Your Extremities

Your body will prioritize keeping your core warm, which means your hands, feet, ears, and face are vulnerable to the cold.

Wool socks are your best friend. Merino wool regulates temperature better than anything else and stays warm even when wet. These are my go-to cheap wool winter running socks. Avoid cotton socks at all costs—they'll leave your feet cold and increase your blister risk.

Cover your ears. Super cold? Wear a hat that covers your ears. Moderately cold? Go for a buff or headband that covers your ears. Your ears are surprisingly vulnerable to frostbite, so don't skip this.

Gloves or mittens are essential. I am the Queen of losing gloves on the run. I get too hot and shove them into pockets and lose them. These are my favorite cheap mittens because you can let your fingers breathe on days when it's cold but not too cold. Mittens are warmer than gloves because your fingers share heat, but gloves give you more dexterity if you need to adjust your watch or phone.

My favorite mittens are these convertible running mittens. So they are a hybrid that you can flip up if your hands get hot without exposing your entire hands.

Pro tip: On especially cold days, I put hand warmers in my pockets, in my buff on the back of my neck, and in my gloves.

Consider a neck gaiter or balaclava. When it's really cold or windy, protecting your face and neck makes a huge difference. A buff is super versatile—you can pull it up over your nose and mouth when needed and pull it down when you warm up.

4. Adjust Your Pace and Expectations

Here's the thing nobody tells you: running in snow and ice is HARDER than normal running. You're working different muscles to stabilize yourself, your stride is shorter, and you're being more cautious. That's all normal and expected.

Slow down. Your easy pace is going to be slower in winter conditions. That's okay. You're still getting the same training benefit because you're working harder due to the conditions.

Take shorter steps. This gives you better stability and control. Think quick, light steps rather than your normal stride length.

Focus on effort, not pace. Winter is the perfect time to practice running by feel rather than obsessing over your watch. If you're maintaining the same effort level, you're doing great—even if your pace is slower.

5. Plan Your Route Carefully

Not all surfaces are created equal in winter.

Stick to well-traveled paths when possible. Areas that get more foot traffic tend to have packed snow rather than ice, which is easier to navigate.

Avoid shaded areas if you're worried about ice. Sunny spots will have more melted snow and less ice buildup.

Scout your route if possible. If you can, walk or drive your route before running it to identify particularly icy or dangerous sections.

Have a bailout plan. Know where you could cut your run short if conditions are worse than expected or you're not feeling it.

Run loops near home rather than out-and-back routes when you're testing winter conditions. This way you're never too far from home if you need to call it.

6. Time Your Runs Wisely

Midday is your friend in winter. The sun has had time to warm things up a bit and melt some ice. Early morning runs mean you're dealing with overnight ice formation.

Check the temperature AND wind chill. Wind can make a 30-degree day feel like 15 degrees. Factor this into your clothing choices.

Be extra cautious after freezing rain or during a thaw-freeze cycle. This creates the most dangerous ice conditions.

7. Stay Hydrated (Yes, Really)

You'd be surprised at how quickly we all stop hydrating when it's not hot. But you're still sweating—you just don't notice it as much because it evaporates faster in cold, dry air.

You still have to drink water and sports drink during longer runs and efforts. Cold weather also makes your body work harder to maintain its core temperature, which requires hydration. Plus, winter air is dry and you lose moisture through breathing.

Carry water on runs longer than 45-60 minutes, even in winter. Pro tip: Fill your handheld or hydration pack with warm water so it doesn't freeze.

8. Warm Up Properly

Your muscles need extra time to warm up in cold weather.

Have a dance party in your house before you go. Jumping jacks, dance party, jumping up and down—they all do the same thing. Get your blood moving and warm up by dancing it out to a song or two when it's real cold. Start your run warm rather than cold.

The first mile is your extended warm-up. Take it especially easy. Your muscles, tendons, and ligaments are all cold and less pliable, which increases injury risk. Give yourself permission to start slow.

9. Protect Your Skin

Aquaphor on the lips is non-negotiable. Chapped lips are PARTICULARLY painful during the winter months. I keep little travel-size Aquaphor tubes on me to apply during longer runs.

Apply sunscreen. Yes, even in winter. The sun reflects off snow and you can still get burned. Plus, if you're out for a longer run, UV exposure adds up.

Use petroleum jelly or body glide on exposed skin. Wind and cold can cause chafing in places you wouldn't expect. A little prevention goes a long way.

10. Know When to Call It

Listen, I'm all about getting out there and embracing winter running. But there are times when it's legitimately not safe.

Skip the run if:

• There's active freezing rain or an ice storm

• Wind chill is dangerously low (generally below 0°F/-18°C)

• Visibility is poor due to heavy snow

• You have asthma or breathing issues and the air is too cold

• Roads and sidewalks are covered in ice with no safe route available

The treadmill exists for a reason. There's no shame in taking your workout indoors when conditions are genuinely dangerous.

11. Post-Run Care

Get out of wet clothes immediately. Your core temperature drops fast once you stop moving. Strip down and get into warm, dry clothes as soon as you're done.

Warm up gradually. Don't jump into a hot shower right away—this can be painful and isn't great for your body. Warm up slowly with layers and warm (not hot) liquids.

Check for signs of frostbite on your fingers, toes, nose, and ears. Look for white or grayish-yellow skin, numbness, or waxy-feeling skin.

12. Bonus Tips for Making Winter Running Fun

Play "Let It Go" at least once. I mean, if you don't pretend to be Elsa at least once, are you even having fun?

Take pictures. The snow is the perfect time to #runselfierepeat. Fresh snow makes for beautiful running photos. Find ways to have more fun.

Recruit a buddy. Winter running is so much easier when you have someone to suffer—I mean train—with. The Badass Lady Gang community is perfect for finding running partners.

Reward yourself. Hot chocolate after a snowy run? Yes please. Build in little rewards to give yourself something to look forward to.

Reframe your mindset. On those days when you're shaking like a leaf and regretting your life choices, remember how hot and miserable summer running is. The grass is always greener, gang. Every season has its challenges.

The Bottom Line

Winter running isn't just about surviving—it's about thriving. Once you dial in your gear and get comfortable with the conditions, winter can actually become your favorite season to run. There are no crowds on the paths, the air is crisp and fresh, and there's something incredibly badass about finishing a snowy run.

Just remember: slow down, bundle up, and blast "Let It Go" a few times. Find the fun in winter running. Your summer self will thank you for maintaining your fitness through the cold months.

Now get out there and show winter who's boss!

Love, Kelly

Need Extra Motivation?

Winter running is tough, and having a community makes all the difference. Join the BALG Training Team where you'll get:

✨ Personalized training plans adapted for winter conditions ✨ Weekly Zoom coaching calls where we troubleshoot winter running challenges together ✨ A judgment-free community of women all around the world who get it ✨ Access to our strength training video library to keep you strong and injury-free all winter

Don't have a training goal right now? No problem! Join the Badass Lady Gang for free to connect with our community on Mighty Networks, meet up with one of our chapters in person, or access our free resources like the Couch to 5K program.

Because winter running is better together.

Need Extra Motivation?

Join the Badass Lady Gang to have a judgement-free community of women all around the world. There are SO many ways to be part of the gang from joining our Mighty Networks, meeting up with one of our chapters in person, or getting affordable coaching on our BALG Training Team! We also have training experiences throughout the year as well as self guided running plans for all lengths!