Snow UK: Is it safe to go running during the Arctic Blast? Experts share tips

16 January 2024 , 16:44

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It's wise to wrap up warm and take an easier pace if you plan on running in snow (Image: Getty Images)

As temperatures plummet and an Artic Blast is set to hit the UK, it is no surprise that many of us will be ditching outdoor exercising to stay at home, wrapped up warm.

As always, in January we see a swarm of people getting back into running or starting the hobby as part of a New Year's resolution. Running brings countless benefits all year-round, even if there is a sharp chill outside. But, the Met Office has issued a yellow weather warning for extreme conditions until Thursday - covering large areas of the north as well as Wales. Met Office forecaster Craig Snell said Tuesday could see a "persistent band of snow" over three to six hours.

Black ice is expected on roads and temperatures are predicted to drop to -15C. So, you may be wondering if it is safe to run at this time of year. With the right gear and mindset, you could soak in all the benefits of running in the cold.

Experts at Medical News Today report that running in cold weather provides boosts over warm weather running due to exertion, metabolic strain, and calorie-burning brown fat.

Is it safe to run in the snow?

Activewear brand Run and Become issued some advice and said: "Provided you're prepared to adapt, running in the snow can be a magical experience. If possible, head for somewhere off-road; trails and grass are less likely to be icy under the snow.

Gales, snow and rain to batter country today with 80mph wind gusts

"Be prepared to run loops; it might sound tedious doing eight laps of a park for your long run, but you'll become familiar with conditions underfoot and will be closer to home if you want or need to cut your run short. Golf courses are a good option: lots of grass, maybe a hill or two and not a golfer in sight!"

Running coach and RunStreet blog writer, Marine Kunz, advised: "It's easy to get overwhelmed by the feeling of wet feet or worry about slipping in the snow, but with the right methods, you can have a great run in the snow and even enjoy the wintery wonderland around you. I admit I avoided running in the snow a lot until Covid came and gyms were closed.

"Then, a particularly snowy, cold winter hit, and I found myself traipsing through the snow with my enthusiastic snow dog. And I found, through trial and error, a lot of ways to make snow running more fun and manageable."

Watch your speed

With black ice on roads and pavements, it is important to take it slow to ensure you do not slip and potentially injure yourself. Snow days are not the day for a fast workout, but a slow-paced run or jog.

Jason Fitzgerald, a USA Track & Field certified coach and founder of Strength Running, said: "Winter conditions like snow, ice, or wind make running slower and more difficult, so paces that were easy during the fall won't be so easy during the winter month. Your performance in the cold can start to decrease as the temperatures drops."

Wear layers

While you do warm up once you start running, it is vital that you dress comfortably and warm enough for the cold conditions. Runner's World advises wearing light and waterproof fabrics that you are still able to move freely in.

Ideal clothing includes thermal leggings and a base layer top, a long sleep top or t-shirt, as well as a waterproof jacket.

However, a Runner's World expert added: "Be sure not to overdress, though, as your body temperature will begin to rise soon after you start running – no matter how cold it is when you set off – and the last thing you want is to feel too hot and stuffy."

Wearing the right shoes

Sportswear brand Fleet Feet stated wearing the right footwear for a snowy run is essential. Runners should bear in mind that different conditions require different footwear.

A spokesperson for the brand commented: "Whether you're running on road or trail, if there's snow on the ground, a trail shoe will give you more traction than a road shoe. When running on ice or a deep layer of snow, a traction device such as Yaktrax or Kahtoolas fits over your goes to lock in your grip and give you control in slippery conditions."