Should I Run in Icy Conditions?

We have enjoyed unseasonably warm weather so far this winter. November was the third warmest on record, with an average temperature of 8.2C. I have been wearing short sleeves and 3/4 leggings for most runs and when I dared long sleeves then I got little too warm.

All good things come to an end and below freezing temperatures have hit us this week, with temperatures barely climbing above 2C during the warmest part of the day. This has meant that pavements have become icy and runners have to face the ultimate dilemma: To face the ice or stay home?

I have been running for many years and so have had my fair share of cold winters and snowfall disrupting my training plans. I am lucky that I enjoy running in the cold and especially when it snows! This blog is based on my experience as well as advice from others to help you decide how you can best tackle the winter conditions.

First of all, let us consider when to run. I understand that some people don't have the luxury of running during the few hours of daylight we currently have but I would definitely advise getting out in daylight if you can- by lunchtime there is sometimes some melting so the pavements are safer. If you can get out for half an hour in your lunch break that's a good time to go (and it's so cold you shouldn't sweat that much!!). If you don't have the option to run in daylight try and stick to well lit areas away from traffic, a park with gravel paths is perfect.

Second, think about where you can run, if you're an avid trail runner or you've been thinking about trying it then get out there on the trails! Off road tends to be uneven and rough surfaces that are less slippy and therefore safer. Be careful about frozen mud as it can be ankle twisting, watch where you put your feet and take it slow, you can always walk sections if you're not sure. I would suggest considering getting some trail shoes with good grip if you can, they really do make a difference to your grip and therefore your confidence.

Now, let us consider the way we run. Our posture and the way we land our feet is very important when running on potential ice. This can make the difference between a fall resulting in broken bones and a slight slip resulting in nothing but a slightly embarrassing wobble. Run tall and upright, taking shorter strides than you normally would and try and keep your feet below your centre of gravity. If your landing foot is behind your centre of gravity and it hits ice you will fall forward, if you reduce your stride length and keep your foot under you your balance will be stronger. You also need to be a lot more attentive to where you are placing your feet- it's not the ice that you can easily see that will get you- it's the ice that you don't. So look out for any indication of black ice and move onto the verge if possible, or slow down to a walk while you navigate it. You won't be breaking any speed records anyway so take it easy!

Taking all these tips into consideration and thinking about your own running experience you can now decide whether or not to run in icy conditions and how you can most safely do it. There is nothing wrong with deciding that it's not for you and retreating to the gym or doing other cross training when ice hits, or even just having a rest for a couple of weeks. You may decide that a walk would be better for you. We are all different and have our own limits so don't compare yourself to others. Do what is best for YOU.