Winter Running Conditions
All the techniques identified on the Technical Trail Running 101 page apply in winter as well, assuming you have the proper gear – in particular “traction”. Ice is the biggest concern. Without traction that is effective on ice you will have a tendency to change your gait by running more flat footed and on your heels. This can lead to hamstring and other related injuries, not to mention injuries that can be caused by slipping on the ice. The correct traction will enable you to run with confidence and with the same form you run with during summer.
Traction
Recommendations
Yes, there are many other options; however, save yourself the time, money, and hassle and just get these right away. If you are short on cash go with just the Hobnails. If you can’t dedicate a pair of shoes to the Hobnails, then go with just the MICROspikes.
The Hobnails work great on ice, as well as you can run on clear dirt trails with them. They don’t help much with deep snow. MICROspikes work well on ice and in deep snow; however, you will want to take them off when running on clear dirt trails. During a typical winter running season we find ourselves running more on hard packed icy trails than in deep snow. Hobnails add essentially zero weight; MICROspikes do add a little weight to your feet, but it’s negligible.
Hobnails will cost around $58 with the install tool and less without the tool. It is good to have the tool in the event you need to reposition them after your first run (I recommend putting 9-10 nails in each shoe so make sure the pack(s) you get have enough nails). The MICROspikes will cost around $75. Both of these traction options should last for several years.
When installing Hobnails into your shoes, I like to put 5-6 spikes in the front and 4 in the heel. Place the 4 in a square pattern. In the front, put 3 along the outside edge and 2-3 along the inside edge. Alternatively, you could put 3 along the outside edge, 2 on the inside edge, and 1 in the middle (with minimalist shoes you may feel the one in the middle, so you may prefer the first option). You shouldn't feel them when you run. If you do, and it bothers you, reposition them until they’re good.
A note about coil spring based Yaktrax - for the type of winter running we do I would not recommend them. The standard Yaktrax use a steel coil connected with rubber. In my experience, the coil offers zero traction on ice. The rubber is not as strong as that used by the MICROspikes and frequently breaks or slips up over your shoe on technical mountain terrain.
Clothing
When determining the amount of clothing to wear, always bring more than you need to the trailhead. Many times the conditions at the trailhead are very different from your home. Additionally, it would be a good idea to figure out what works best based on the measured temperature rather than what feels right when you get out of the car. It always feels colder early in the morning when you go from your bed to the trailhead. Knowing what works at what temperature makes it easier to decide. Over dressing can cause you to over-sweat. Over sweating can make you colder when you’re not exerting as much energy.
Recommendations
Layers – provides options during the run – you can get very hot climbing a mountain and it can be very cold at the top and on the way down when you are using less energy.
Zippers – enables you to quickly adjust the temperature of your clothing on the fly
2nd and/or 3rd layers should be loose fitting to create a little air gap between the clothing; it’ll keep you warmer.
Wicking base layer is critical – wet and cold is bad.
Outside layer should offer wind and moisture protection
Have the ability to cover all exposed skin – on very cold days this can help prevent frostbite
For gloves, the outer layer should offer wind and moisture protection. If you are prone to cold hands, try a heavier first layer glove or mitten with a wind/moisture resistant outer layer mitten. Make sure that they are not too tight. This will allow an air layer to create, and also give you the ability to curl your hand into a fist, if it gets really cold.. Additionally, you may want to use hot packs like those used for skiing.
Other
Recommendations
Sunglasses – The sun reflecting off the snow can be very bright and potentially damage your eyes.
Gaiters - Gaiters can prevent snow from getting into your shoes, which will help keep moisture out and your feet warmer.
Since you don’t have to worry about your shoes having to drain water, if you have shoes made with Gortex, the winter would be the time to wear them (although this would be a personal preference). Additionally, some shoes have built in gaiters, which are preferred by some runners. Generally, you should wear shoes that limit the amount of snow / moisture that can get into your shoes.
It is very important to have dry clothes to change into after a run. Getting out of sweaty clothing is the quickest way to warm up post run. Also, some people feel colder when they are low on calories, so you may want to have a snack available between the run and breakfast.
Proper clothing during cold winter conditions is a safety concern. If you are unsure, ask questions. If you don’t have enough clothing and/or you forget to bring something to the trailhead, make sure to ask others if they have something to borrow - that's an advantage of running with a group.
With the proper clothing, winter running in Colorado is a blast. Just remember that quite often the hardest part of the run is the section between the bed and the trailhead.
We help each other as friends do; however, you must be responsible for yourself; that’s also what a good friend and a responsible person does.
Scott Miller
Group Organizer
Meetup.com/Boulder-Trail-Running-Breakfast-Club
Note: Any guidance in this article is intended for informational purposes only and is the opinion of the author, nothing more. You are expected to make your own decisions, and ultimately be responsible for yourself.