Utah winters can be brutal, but that doesn't mean you have to hang up your running shoes until spring. With the right gear and knowledge, winter running can be safe, enjoyable, and even invigorating. This guide covers everything you need to keep running through Utah's coldest months.
Essential Winter Running Gear
Base Layers
Start with moisture-wicking base layers that keep sweat away from your skin. Merino wool or synthetic materials work best. Avoid cottonit traps moisture and makes you cold.
Mid Layers
For temperatures below 20F, add a fleece or lightweight down layer for insulation. This traps body heat while allowing moisture to escape.
Outer Shell
A windproof and water-resistant jacket is essential. Look for breathable materials that prevent overheating while blocking wind and light precipitation.
Legwear
- 30-40F: Lightweight tights or capris
- 20-30F: Medium-weight tights
- Below 20F: Heavy-weight tights or tights with windproof panels
Footwear & Traction Devices
Traction Device Guide
Microspikes (Kahtoola, Yaktrax): Best for packed snow and ice. Provide excellent grip without being too bulky.
Nanospikes: Lighter option for less severe conditions. Good for mixed terrain.
Ice Cleats: Most aggressive option for pure ice conditions.
Winter Running Shoes
Consider shoes with:
- Waterproof or water-resistant uppers (Gore-Tex)
- Aggressive outsole lugs for snow and mud
- Extra insulation (some models)
- Reflective elements for low-light visibility
Safety Tips for Winter Running
Visibility
Winter days are shorter and often overcast. Make yourself visible:
- Wear bright, reflective clothing
- Use a headlamp or LED light (even during daylight in heavy snow)
- Attach reflective strips to your gear
- Run facing traffic when on roads
Footing & Terrain
- Shorten your stride on icy surfaces
- Run on fresh snow rather than packed ice when possible
- Avoid black iceit's nearly invisible
- Stick to well-lit, maintained paths when possible
Hypothermia Prevention
Know the signs and prevent hypothermia:
- Dress in layers you can remove if you get too warm
- Cover your head (you lose significant heat through your head)
- Wear gloves or mittens
- If you start shivering uncontrollably, get indoors immediately
Frostbite Warning
Watch for numbness, tingling, or white/gray skin on exposed areas (especially fingers, toes, nose, ears). If you notice these signs, get indoors immediately and warm the affected area graduallynever rub it.
Utah-Specific Winter Challenges
Inversion Layers
Salt Lake Valley inversions can trap cold air and pollution. Check air quality before running. Consider running at higher elevations or indoors on poor air quality days.
Variable Conditions
Utah weather changes rapidly. A sunny morning can turn into a blizzard by afternoon. Always check the forecast and have a backup plan.
Altitude Considerations
Running at elevation in cold weather increases dehydration risk. You may not feel as thirsty, but you're still losing water. Stay hydrated!
Winter Running Workouts
Adjust Your Expectations
Winter running is slower. Don't expect PRs in freezing conditions. Focus on maintaining fitness rather than speed work.
Indoor Alternatives
When conditions are too dangerous (ice storms, extreme cold), use indoor options:
- Treadmill running
- Indoor track
- Cross-training (swimming, cycling, elliptical)
- Strength training
Post-Run Recovery
- Change out of wet clothes immediately
- Warm up graduallydon't jump into a hot shower
- Hydrate well (you still sweat in cold weather!)
- Stretch while your muscles are warm
Final Thoughts
Winter running in Utah requires preparation and respect for the elements, but it's absolutely doable. The key is proper gear, smart route selection, and knowing when to stay indoors. With the right approach, you can maintain your fitness all winter long and even enjoy the unique beauty of running in snow-covered landscapes.
Need help choosing the right winter running gear? Visit UtahRUN for expert advice on traction devices, winter shoes, and cold-weather apparel tailored to Utah's conditions.
