Running barefoot in the snow – a handful of valuable tips

If you train for running year-round, you are probably no stranger to running in the snow. You may even have special sports shoes designed for this purpose. But do you have the courage and determination to leave them at home and try running in the snow barefoot?

For anyone who wants to start their barefoot running adventure in the snow, it is initially a completely new skill that requires practice and adaptation of the body to extreme thermal conditions.

Preparing your feet for cold temperatures
Start by regularly exposing your feet to cooler weather and getting them used to the low temperature of the ground. These can be short (5-6 minutes) walks or light jogging around your garden, block, or along the street. You can start in the autumn and harden your feet for several weeks. Remember to take care of appropriate clothing that will later serve you during barefoot snow training. If barefoot running is new to you, we recommend starting with natural running practice in minimalist shoes.

Winter Running Gear for Barefoot Running

The right clothing is crucial for maintaining the uninterrupted flow of heat energy in the body during a run. The body first uses heat resources to warm up the areas around the heart and chest, and only later does it focus on transporting excess energy to the hands and feet. Therefore, it is essential for your core to have reliable protection against cold and moisture. Here are the clothing elements you shouldn’t forget:

Hat – ideally light and breathable, yet made from windstopper fabric,
Thermal underwear – primarily a long-sleeve shirt and leggings made from materials that handle excess sweat (women will also benefit from a sports bra with moisture-wicking properties),
Light winter running jacket – ensures air circulation but prevents heat loss.

Recently, merino wool clothing (so-called merino wear) has been gaining popularity, as it helps to retain heat close to the skin in winter conditions. We highly recommend it. On the other hand, avoid cotton, as it does not perform well with excess moisture.

First Training Plan

Start with a short, easy route, preferably on a sidewalk, street, designated park paths, or lawn. It's best to choose flat and even surfaces and run on snow that is fresh or, if it's a few days old, well-compacted and not starting to melt.

Also, pay attention to whether the snow on your chosen route is sprinkled with salt. This can damage the skin of your feet and cause an unpleasant burning sensation. If you accidentally run on such snow, stop the training, and once you return home, wash your feet thoroughly and moisturize the skin.

Let's get started!

First off, know that your first barefoot run in the snow might require some determination, so it's a good idea to decide, before you even take off your shoes, that no matter what happens, you'll stay barefoot on the snow for at least 5 minutes.

Having someone close by to cheer you on will add extra motivation and a sense of security.

A key element of your winter training is the warm-up. Start it at home and make sure it's dynamic enough. Once outside, continue the warm-up in your shoes for a while. When you feel that your feet are properly warmed up, you can take off your shoes and socks.

Remember to keep moving the entire time you're barefoot. If you're not running, jog in place so that your circulatory system can keep pumping blood to your feet. Your feet will experience a thermal shock at first, but after about 10 minutes of running, they will warm up enough for the discomfort to pass.

First Trainings

During the first few training sessions, keep minimalist shoes with you just in case. If for any reason you experience significant discomfort, a sudden drop in body temperature, or extreme cold in your feet, don’t push yourself. Put on your shoes and head back home. The body is always right.

Also, remember not to overdo the distance or running speed during your first snowy workouts. Set a low cadence (take small steps), which will allow for a steady, even supply of heat to your feet.

Good luck! Be sure to let us know in the comments how it went.