Running Through Winter

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I get asked fairly often how I handle running in the winter. Honestly, I treat it like most runs and don’t dress much differently, aside from adding a hat and gloves. Cold really isn’t the issue for me. Ice is.

I’ve tried trail shoes, and while they work well in snow, they aren’t very warm and they’re not effective on ice. We also tried a simple hack by drilling sheet metal screws into the bottom of our running shoes. That does help somewhat with traction on ice, but they don’t always stay in, and drilling into your shoes obviously shortens their lifespan.

I’ve also tried several winter traction products over the years, but most fell short, either due to poor fit or a lack of stability.

Eventually, I found a setup that works for me. I use Kahtoola EXOspikes for winter trail running and Kahtoola NANOspikes for icy road running and walking. Both are easy to put on and take off, and more importantly, they’ve given me increased confidence running through Michigan winters.

Even with the right equipment, winter running still comes with risks. Here are a few tips that may help you acclimate to traction devices and keep your training consistent year round.

As with any footwear, traction devices take some time to get used to. They can feel tight across the front of your foot, so if you’re near the top of a size range, consider sizing up.

Before running, test them out by walking. I know that can be uncomfortable in cold weather since we usually run to stay warm, but walking first helps you feel how the spikes affect your footing, drop, and gait.

After walking, try a short run. Traction devices change how your foot strikes the ground, especially at faster speeds. A short run helps you identify any discomfort or unusual soreness before it turns into a repetitive stress injury.

Cadence matters more in winter. Shorter steps help prevent overstriding and reduce the risk of losing your center of gravity. It’s also a great opportunity to work on form and efficiency. Watch your step, literally.

Slow the pace. This can be hard if you’re training for a specific time or just trying to get the run done and get back inside. But one slip and fall can set you back far more than a few slower training runs. Take your time!

Be mindful of uneven ground and how quick lateral movements can stress your ankles, knees, and hips over time.

I recommend treating all winter runs like trail runs. Scan ahead, stay aware of your footing, and always know your escape route. Maintaining good running form is still important, but hazard awareness becomes critical in winter conditions.

Pay attention to injury warning signs. Unusual soreness or discomfort is often your body telling you something isn’t right. Don’t ignore the signs; adjust your pace, stride, or equipment rather than pushing through it.

I hope this helps fight the winter blues when snow and ice try to keep you indoors. I firmly believe there’s no bad weather, only improper equipment.

Happy running!
Location: Michigan

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