How to Run in Icy Conditions

Not all trail runners live in climates cold enough to deal with ice and snow, but most encounter it at some point and can benefit from being more confident on these slippery surfaces. Although most are reticent on snow and ice, by containing our insecurity and relaxing, we are more likely to stay upright. Snow and ice cannot read minds, but they wreak havoc on runners who fear them.

Difficulty:

Moderate

Instructions

1. Relax. Fearful runners run with tense form, lean back and often resort to jerky, sudden movements in an attempt to adapt to the slick surface. That is just the opposite of what works best for running on snow or ice

2. Lean forward slightly so that you distribute your body's weight evenly across your feet.

3. Stay fluid and steady in your stride and lateral movements, as this is less likely to cause you to lose traction.

4. Allow your body to flow with a calculated response in the event you start to slip on snow or ice. By relaxing and resisting the impulse to tense up or make sudden movements, which all too often leads to slipping even more, you'll increase your chances of recovering or, at least, falling more gently and decreasing your likelihood of injury.

5. Enjoy the fact that one of the best benefits of snow is that it makes an excellent cushion if you do fall.

6. Use smaller steps to decrease the chance of slipping. Think about how all-wheel- or 4-wheel-drive cars work on ice and snow and try to mimic that idea by keeping a more constant, even weight-bearing foot strike to reduce the loss of traction.

Tips & Warnings

• For added traction, many trail runners insert wood screws directly into their outsoles. There are also several other aftermarket solutions to provide grip on ice and snow, many of which attach easily to running shoes. Crampons and snowshoes are a third option.