With the first snowfall of winter on the ground here in the Twin Cities, my mind is on the challenges and benefits of running in various wintry conditions, specifically dealing with snow on the ground. The first thing to keep in mind is that the demands of snow running vary dramatically depending on specific qualities of the snow itself. Here's a brief assessment of three different snow conditions, and how to use them in your training.
Fresh Snow
There's nothing more joyful than the first few steps of running through newly-fallen snow. Watch young kids playing in the snow, and you can see that it's hard not love those first few steps. However, it's also incredibly tiring! An inch or two of snow slows you slightly (probably ~20-30 seconds per mile) and provides a soft landing surface, but any more than that, and your muscles will be working overtime and your run can begin to feel more like a trudge.
The hip flexors and calves in particular will be taxed far more than they are on smooth surfaces. This can have the benefit of strengthening those areas without having to run very fast, but it can also make it easy to overdo it if you're not careful. So in fresh snow, I recommend slowing down substantially (it may help to leave the GPS at home), shortening up your runs both in distance and time, and taking it extra slow on any uphill sections.
Hard-packed Snow
I personally love a packed snow trail for a variety of workouts. While this condition is much more "runnable" than trudging through fresh snow, it is still harder than running on clear surfaces, making it easier to get a good cardiovascular workout with reduced stress on the legs. How much slower you will run compared to clear surfaces depends on the how much give the snow has and other factors, but it's probably 15-20 seconds per mile minimum.
One of the benefits of hard-packed snow, though, is the consistency of this surface. Unlike alternating between clear pavement and ice or snow, where footing is unpredictable, hard-packed snow allows you to get into a good rhythm. This makes it great for tempo runs and other moderately hard efforts. Again, it's important to account for the fact that some of your energy is not being returned from that softer surface, so it will be slower. In other words, focus on the correct effort rather than worrying too much about your pace.
Melt and Refreeze
While snow can slow you down, it's almost always possible to run through it. Ice, on the other hand, can be downright dangerous. Most winter runners will agree that the melting and re-freezing of snow, which leads to slick patches of ice, is probably the most challenging. I suggest winter traction cleats for these situations, and avoiding situations where a fall will be especially dangerous (hills, high traffic areas, etc.). That being said, it is usually possible to get in a good workout in these conditions, provided there's a mix of ice and other surfaces, and you proceed with caution.
Often, the melting is concentrated in specific areas depending on sun exposure, where snow has been piled up, etc., so you have patches of ice alternating with clear stretches. In these conditions, doing a fartlek-style workout can be a lot of fun and a creative way to get in a good effort in less than ideal conditions. Run fast on the clear patches and slow on the icy patches, or run on the clear and walk on the ice. My personal favorite is running fast on the clear patches and then moving to the side of the path to walk through the deeper snow for recovery.
This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here. Find more Motion Expert content here.
Chris Lundstrom, PhD, is a running coach and exercise scientist who specializes in endurance exercise performance. He is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. He coaches the Minnesota Distance Elite team and their squad of national class runners, including Olympian Dakotah Lindwurm. He teaches in the School of Kinesiology at the University of Minnesota, and also works with novice and high school runners. Follow and support MDE on their website: minnesotadistanceelite.com and on Instagram: @minnesotadistanceelite.