Running in winter is a challange, running when it’s very cold and snowy out is also a big challange . One of the advantages of running in winter is that the snow creates an uneven running surface that gives your stabilizing muscles an extra workout, while also cushioning every step. The challenges? Cold temps and slippery surfaces that can increase your risk of falling.
What should you do? What precautions should be taken?


Shoes 

In Winter or in summer, Shoes is very important when you practice running. It is only shoes who keeps you in touch with the ground. However, your can't take summer shoes for running in the cold, snow or ice. You will need a different shoes for the winter, which will usually be more waterproof and cover slightly more foot. The sole will also be a little better able to face uneven and slippery surfaces according to experienced runners the Salomon Speed ​​Cross are the best choice for running the winter for men and women. They are easy to slip on and off, are thicker than summer shoes without being heavy, weatherproof and have crampons.

Look for trail running shoes with lugs on the soles for solid traction . Also look for waterproof shoes made with GORE-TEX or similar type membrane to help keep your feet comfortable. When the snow clears, you can use your trail running shoes to explore park paths, or maybe even one of the many MEC trail running races across Canada.




Socks

It's very important to choose the best Socks for running in winter , here is some of theme that you can take :

Drymax Cold Weather Run Crew Socks 
The Drymax Cold Weather Running Socks have a special Dual Layer Moisture Removal System. This system instantly moves moisture from the skin, through the inner Drymax layer to the outer absorbent layer.Cold Weather Running socks are knit with Hollow Core polyester fibers on the outside to increase the insulation factor. The Cold Weather Running Sock is a High Density protective padded sock. Dense padding is used as opposed to thick padding, as it protects feet without adversely affecting the fit of the shoes. Cold Weather Running Socks were designed for use in cold to cool conditions ( You can order it in Amazon)

 Thorlos Unisex XJ Running Thick Padded Crew Sock 

  • 85% Thor-Lon Acrylic
  • 13% Nylon
  • 2% Elastic 

Thorlos clinically-tested padding under the ball and heel provides maximum protection from friction, the primary cause of blisters, and impact protection where needed most

 Darn Tough Vermont Men's Merino Wool Micro-Crew Light Cushion Hiking Socks 

  • 46% Merino Wool/
  • 46% Nylon
  • 8% Lycra Spandex Performance fit, Unsurpassed durability


The Neck and the Head 

You have to wear better for your neck and head if you don't want to freeze:


  •  A balaclava that covers the head and a larger or smaller part of the face 
  •  A neck cover
  •  A tuque that covers the ears



Adopt the 3 layers System! 

The three-layer system is very important for running in the winter. It allows to adapt his equipment according to the weather conditions and the intensity of his race. Each layer has different and complementary characteristics.
First layer : Will bring the breathing
Second layer: Heat by its thermal insulation
Third layer, the windbreak and impermeability.


The choice of dark colors to run the winter 

Winter running Clothes color is very important because they are made of fiber that captures heat and warms the body. So use dark colors in winter can help you The sun may be less warm during the winter, your clothes will absorb the warmth of the latter and will participate in your comfort during your outing winter running. also the dark colors are not visible and so be sure to bring you security elements especially if you finish your sessions at night or start them before sunrise. to make you visible on road


The benefits of winter running 

Running torches through 270 to 500-plus calories per half-hour session (your personal results will vary based on your body weight, pace and environmental conditions), making it an excellent weight-bearing cardio sport. Weight-bearing activities are especially important for women since they help protect against osteoporosis. Whether you run in the warm or cold doesn’t make a huge difference, says Dr. Stuart Phillips, a professor of kinesiology at Hamilton Ont.’s McMaster University, although he says, winter running may have a slight advantage: ‘You may have to work a little harder to stay warm.


Winter running safety 



1. Run during the day 
Visibility during evenings and night time is a major threat to a runner’s safety. Sure, these are the darkest days of the year right now, and it can be hard to find time to run when it’s light. But it’s not impossible. Schedule time during your lunch break to fit your run in. If that’s not a possibility at your workplace, consider run commuting this season.

2.  Dress Appropriately 
When you first transition from warm indoor temperatures to colder outside -ones, the shift can be a shock to your body. Be sure to layer up so that at the beginning of your run, while your body is cool, you stay warm. Then you have the option to remove layers as you warm up with your run.

3. Warm-Up 
A thorough warm-up is important to every run, but maybe even more so in the winter. You can’t expect to be able to stand up from your desk or couch where you’ve been in warm indoor conditions and easily transition out into the cold.