Trail Running in Cold Weather: Layers and Traction
By Trailbound Editors · Published · Photo: Wikimedia Commons
Table of Contents
Quick Verdict
Dress for five to ten degrees warmer than the thermometer says, because you will heat up within ten minutes. Two thin layers beat one thick one, gloves and a hat are the difference between a good run and a short one, and traction is a decision about the surface rather than the temperature.
The mistake almost everyone makes on a cold run is dressing for the first five minutes rather than the next fifty.
Dress to be slightly cold at the start
You generate a lot of heat running, and a jacket that feels right standing at the trailhead will be unbearable after ten minutes. Pick layers that you can open, and expect to be slightly uncomfortable for the first kilometre.
Two thin layers give you the option of opening one. One thick layer gives you the choice of being hot or removing everything, which is why it feels worse.
Extremities decide the run
Hands and ears are where cold ends a run. Thin gloves that you can still open a zip in are more useful than enormous mittens, and a light hat or headband fits in a pocket when you warm up.
Feet are the other half of the problem. A waterproof shoe keeps water out and also keeps sweat in, and on a slushy trail that generally means wet feet for the whole run. A fast-draining shoe dries as you move, and that is usually the better trade.
Traction is about surface, not temperature
For packed snow and refrozen ice, a low-profile pair of trail spikes is lighter and much safer than altering your stride to stay upright. For soft snow, normal lugs are usually enough, and spikes add weight with no benefit.
Read the surface for the whole route, not just the start. A climb that is soft at the bottom and iced at the top is the classic case for carrying traction and putting it on halfway.
Two things worth carrying
- Something to stop the wind. A light shell that packs to a fist is the difference between finishing and turning around on an exposed ridge.
- A phone in a warm pocket. Batteries lose capacity in the cold, and a phone that dies is a navigation problem, not just a convenience one.
Afterwards
Change out of wet clothes before you drive anywhere. Cold muscles and wet fabric are a poor combination, and the run you remember fondly is the one you finished warm and dry.
Frequently Asked Questions
How many layers do I need?
Usually two: a thin base layer against the skin and a light wind-resistant layer over it. A third goes in the pack for exposed sections or if you will be walking. Start slightly cold — you will be warm within ten minutes.
Are waterproof shoes a good idea in winter?
They keep water out and keep it in. On a slushy run, a waterproof shoe fills with sweat and stays wet; a fast-draining non-waterproof shoe dries as you move. Waterproof matters more for snow than for mud.
Do I need spikes?
For packed snow and ice, yes — a low-profile pair of trail spikes is lighter and safer than changing your stride to stay upright. On soft snow, lugs alone are usually enough.
