Out on the streets of Winnipeg in winter, the challenges shift: icy footing, wind, darkness, cold air. In this post, we’ll cover how to adapt your stride and cadence, warm up properly, stay hydrated and keep safety front-of-mind so you’re out running stronger, smarter and safer.
1. Warm-Up & Technique Adjustments
- Before heading outside, warm up indoors for 5-10 minutes (leg swings, squats, lunges, dynamic drills). Cold muscles = higher risk of strain.
- During the run: shorten your stride and increase cadence slightly. Shorter, quicker steps help maintain balance on snow/ice and keep your centre of mass over your feet. > For example: if you use to run ~170 spm, you might aim for ~175-180 on slick surfaces.
- Avoid overstriding (landing ahead of your body) – this increases slip risk. One runner’s tip: “On ice/snow take shorter steps than you usually would… land direct under your centre of gravity.”
- Adjust expectations: pace will likely be slower in snow/ice. Prioritize effort/time on feet rather than speed.
2. Hydration & Fueling
- You still sweat in the cold — don’t let the lack of thirst fool you. Use handheld bottles, insulated hose packs or bring warm fluids.
- Carry gels/chews for longer runs; in very cold temps these can freeze. Keep them next to your body or inside a zip pocket.
- After the run: warm drink + snack helps with recovery and thermoregulation (hot tea, chocolate milk, etc).
- Hydration tip: schedule sips rather than waiting to feel thirsty, especially on runs > 45 min.
3. Safety & Visibility
- Darkness: with early sunsets in winter, wear headlamps, reflective vests/bands and bright gear.
- Ice and snow: plan routes on cleared sidewalks when possible, use traction devices when needed, and walk through tricky sections if necessary.
- Wind chill: wind dramatically increases heat loss. Consider timing your run to minimise strong headwinds and be conservative if wind chill is extreme.
- Tell someone your route and expected return time, carry phone/ID, and ensure you have dry clothes to change into after the run.
- Don’t be armour-bound by your watch. If footing is poor or conditions harsh, shifting to treadmill or indoor cross-training is perfectly smart.
4. Post-Run Recovery
- As soon as you finish, change out of damp clothes. Wet clothes accelerate cooling and increase hypothermia/frostbite risk.
- Do a light cool-down walk or jog for 5 min to gradually bring heart rate down.
- Warm drink, dry socks/shoes, and warm layers before walking/commuting home.
- Consider drying your shoes thoroughly (salt/slush = faster wear).
Conclusion
With the right techniques and safety habits, winter running becomes less about survival and more about maintaining momentum, building resilience and even enjoying the season. In our final blog we’ll look at programming, mental strategies, troubleshooting and a printable checklist to keep you on track all winter.