Winter Trail Running Tips: Essential Gear & Safety Advice

Don’t little things like cold, rain, ice, fog, and snow stop you from enjoying the running trails you love. But being well prepared will make it a lot more pleasurable and safer too. Here are a few essentials to have in mind before you head out into the gnar.

Winter trail running can be one of the most rewarding times of year, with quieter tracks, crisp mornings, and stunning alpine scenery. The right winter trail running gear and a little preparation can make all the difference, helping you stay warm, dry, comfortable, and confident on the trails.

Layers are your best friend. To keep your core temperature up we thoroughly recommend Mons Royale and Icebreaker base layers for merino wools’ unique ability to regulate temperature, as well as being able to keep you warm even when the garment is wet.

If it’s really cold, we have excellent insulating mid layers from Arc’teryx, Patagonia, The North Face, Schöffel, Norrøna, Marmot, and Picture Organic Clothing. The bonus is that often a quality mid layer can do double duty as stylish streetwear.  

A lightweight, packable, showerproof, jacket like this Men's or Women's Patagonia Houdini is also good to have along – even if it’s not wet they can give you welcome extra protection from wind chill. 

You might also find that wearing gloves and a beanie or headband can make you feel a lot more comfortable on the trail in cold weather.  

It can be tempting to overdress for winter trail running, but you'll quickly warm up once you get moving. A good rule of thumb is to dress as though it's around 10°C warmer than the actual temperature. Starting slightly cool helps prevent overheating and excessive sweating, which can leave you feeling cold later in your run.

Led by Hoka a whole range of new specialist trail running shoes have recently hit our shelves, featuring aggressive tread patterns on their soles and waterproof membranes on the uppers.

Winter trails can quickly change from packed dirt to mud, ice, snow, or wet rocks, so choosing shoes with aggressive lugs and reliable traction becomes even more important during the colder months.

In winter having a substantial tread is vital as it will bite into muddy and icy trails for sure footedness. Shoes with a good grip and tread are indispensable on muddy and wet trails. In addition, many running shoes have a waterproof GORE-TEX membrane so you return home with dry feet. If the trails are already covered with ice and snow, spikes can also be a very good idea so you don’t slip.  

Don't overlook your socks. A quality pair of merino trail running socks will help regulate temperature, wick moisture away from your skin, and continue to insulate even if they become damp. They also help reduce friction and the risk of blisters during longer winter runs.

Hiking poles like these super lightweight carbon poles from Black Diamond can give you extrastability and safety on trails, especially on steep tracks and uneven surfaces. When the going’s easier they can be folded and stowed in your pack.

Salomon have a range of vests designed for runners that offer storage for things like poles and rain jackets, as well as lightweight bottles for fluids. Remember even if you don’t feel like you’re sweating, you’ll still need to keep up your intake of fluids. 

Cold weather can reduce your thirst, but your body still loses fluids while running. If you're heading out for a longer run, consider carrying an energy gel or snack as well. Staying fuelled and hydrated will help maintain your energy levels and keep you feeling warmer throughout your run.

Since winter days are shorter, you’ll be contending with fewer daylight hours so headlamps are worth their weight in gold. You be able to see your footing clearly and other people on the trails will be able to see you coming, which especially important if your trail is shared by mountain bikers. 

Bright or reflective clothing can also help make you more visible to other trail users and vehicles if your route includes road crossings or shared paths.

It’s easy to get lost even in relatively familiar places when visibility is poor due to rain, fog or darkness. So make sure to have your phone or GPS with you, and tell someone where you’re planning to go running. On Strava, you can let your safety contact your run live.  

Mountain weather can change quickly during winter, especially in alpine environments. Before heading out, check the forecast, allow extra time, and be prepared to adjust your plans if conditions deteriorate.

If you're heading into more remote areas, consider carrying a lightweight emergency blanket, whistle, and a fully charged phone. For more adventurous routes, a personal locator beacon (PLB) can provide extra peace of mind.

In cold weather, it’s a great idea to warm up inside the house before you head out. Being warm and flexible will decrease the chance of injury.

When it’s icy cold, it’s a good idea to slightly reduce your training intensity to protect your lungs and bronchial passages. Neck warmers can also be a great addition on especially cold days, helping to warm the air you breathe as you run.

During winter, focus on consistency rather than pushing for peak performance. Regular base training runs at a comfortable pace will help build endurance and maintain fitness, while saving your hardest strength and speed sessions for warmer months when conditions are more favourable.

Staying motivated can often be the hardest part of winter running. If you’re finding it challenging to get out the door when the temperatures drop, check out our guide on How To Stay Motivated To Run In Winter: Winter Running Tips for practical advice on building a routine and enjoying running through the colder months.

If you need any help or advice, let us know. We have passionate winter trail runners ready to help at all our stores in Queenstown, Queenstown Airport, Arrowtown, Wanaka, Te Anau, and Tekapo.

Whether you're tackling muddy forest tracks, snowy alpine trails, or your local trails this winter, we can help you find the right clothing, footwear, and accessories to keep you comfortable all season long. See you out there!