As the snow falls and the wind-chill drops, many runners hesitate to lace up. But with the right preparation, winter running in Winnipeg can be a powerful part of your year-round fitness strategy. In this post we’ll walk through all the gear, traction, layering and footwear considerations you need to thrive, rather than merely survive.
1. Footwear & Traction
- Choose shoes with sticky rubber outsoles and aggressive tread if you’ll be on snow/packed surfaces.
- For icy or mixed conditions, consider traction devices (micro-spikes, screw-on studs, slip-on metal spikes) to reduce slip risk.
- Waterproof or water-resistant uppers help when running through slush or wet snow — wet feet = faster heat loss.
- Use non-cotton socks (merino wool or synthetic blends) for warmth and wicking. Cotton is a no-go: it stays wet and cold.
- Note: Because of winter conditions (salt, slush, cold rubber) you may need to replace shoes sooner than usual.
2. Clothing & Layering
- Base layer (next to skin): technical synthetic or merino wool. Avoid cotton.
- Mid layer: an insulating layer (thin fleece or merino) to trap heat.
- Outer shell: windproof (and ideally water-resistant) jacket to block wind chill. In Winnipeg’s winter, wind often causes more heat loss than static cold.
- Start your run feeling slightly cool when you step outside — you’ll warm up quickly.
- Bottoms: thermal tights or running pants; on very cold, windy days consider wind-blocking pants over tights.
- Head, face, hands:
- Hat/toque that covers ears.
- Neck gaiter or buff to pull over nose/mouth, especially when windy or very cold.
- Gloves: layering works (thin glove liner + insulated outer); mittens hold more heat if your hands always freeze.
- Consider a balaclava on extreme cold runs.
- Accessories: reflective gear, headlamp (for early/late runs in darkness), sunglasses (snow glare) and sunscreen (sun + snow = burn risk).
3. Trying Out Your Gear
- Test your layering on short runs first; every runner is different. Keep a “gear log”: temperature, wind-speed, what you wore, what felt okay and what didn’t.
- Be prepared to adjust: you may need fewer layers than you think because you’ll warm up rapidly once moving.
Conclusion
By getting your footwear, traction and layering dialed in, you transform winter running from a chore into a possibility. In our next blog we’ll dive into technique, stride, hydration and safety for those cold Winnipeg runs.