In most training regimine, long runs are saved for the weekend. I am currently in a similar training process and do long runs on the weekends. Just over a week ago, I had a true winter running experience. As a soft white snow fell, all was silent and the road was only lightly covered with snow. The temperature was cold, but I was dressed warm and didn't even notice the temperature. I have done many long runs before, but this was truly a unique experience as any winter run will be. Let me talk a little about winter running...
As with any run, you need to be dressed appropriately and prepared. I had a wonderful running experience because I was dressed for the run. It is recommended that you dress warm for a winter run, usually in layers, so that you can adjust your body temperature throughout the run. Removing or replacing layers to ensure that the trunk temperature is maintained while minimizing overheating. Shoes should also be appropriate for the run and the terrain. There are newer products, including
YakTrax Pro that can provide better traction on snow and ice. Although I have not yet needed any of these devices, it would make running in icy conditions much safer. (They are available at a local running store in our area
Fleet Feet Sports.)
Avoiding dehydration is also important in the winter. In warm weather, it is common to
recognize that through perspiration you are losing heat. Perspiration (due to layered clothing and level of exercise) will also occur in cold weather. Water loss, however, is exacerbated by loss from the lungs. Through the simple act of breathing, your body is losing this important body component. Maintaining correct fluid balance is achieved through drinking fluids before a run (called a fluid bolus - since the body utilizes this fluid easier than fluid you drink while running) and carry maintenance fluid with you either in a camopack or
fuel belt.
The most important part of winter running is to enjoy it. Rarely will you see the peace that comes from falling snow, the quiet that comes from people staying inside or the smell of nice clean air (at least when it is snowing). Wind can make this less enjoyable, but will still provide a unique running experience. Don't limit your running experience by sticking to a treadmill or indoor track, because winter running is just one more high that can come from running (you and nature).
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
•STABILicers SPORT - An adjustable slip-on cleat that can be placed under a walking or running shoe to add traction. This is a good option for walking, but not as good an option over a running shoe. It may interfere with the ability to run as would be done without the cleats. It does a great job, however of limiting slipping.
•Kahtoola MICROspikes - Strategically placed steel spikes that easily slips over shoes. This product works well in minimizing slip on packed snow or ice and allows running or walking in winter conditions. 
