5 Trail running tips in wintertime!

Running during winter puts your feet to the test. Whether on trails or roads, the cold, mud, rain, snow, and darkness make this activity more challenging. While most mammals hibernate in winter, preferring the warmth of shelter, others, more adventurous, continue to brave these conditions, sometimes with a specific goal, like participating in a Trail Blanc, a bib at the legendary SaintéLyon, or simply staying in shape ahead of the holiday season.

The cold, mud, and snow make running more difficult and dangerous. Therefore, it’s essential to adapt your preparation, pace, and equipment. Insoles bring crucial comfort, safety, and stability in winter conditions.

Here are some tips from two winter running experts: Marie Maligorne, head of our podiatry center, and Manu Meyssat, multiple French Trail champion and double winner of the legendary SaintéLyon.

Exercise increased vigilance

"In winter, whether in the city or on a trail, conditions deteriorate significantly, with a sharply increased risk of injury!" says Marie Maligorne. The cold, rain, wind, and snow make the ground slippery, irregular, and chaotic. Visibility is also reduced due to darkness and dead leaves hiding obstacles like small holes, roots, and curbs. "You need to be extra vigilant because equipment alone cannot fully protect against higher injury risk, especially ankle sprains and fractures from falls."

Adapt your pace

Humid and slippery terrain naturally demands an adapted stride. Manu Meyssat explains, "On muddy or snowy ground, we run with a more cautious stride to gain efficiency." This translates into a safer, more economical stride:

• Reduce stride length: "My steps are shorter, but the pace is slightly faster. I take more small steps!"
• Flatter foot strike: "The midfoot strike I prefer is too unstable and energy-consuming on soft ground, so I adapt a flatter foot strike for better grip and efficiency."

Adapt your preparation

"Changing stride puts different muscles to work," says Marie Maligorne. Training outside running becomes important to strengthen muscles, ensuring balance and power for outdoor runs. Core training works deep muscles, while proprioception improves coordination and responsiveness.

Warming up is crucial when moving from a warm space to the cold outdoors. "Take time warming up progressively to avoid injury!"

Adapt your shoes

Equipment is essential to handle winter conditions. "Choosing the right shoes is crucial: they must offer both grip and breathability."

Moisture is the main threat to comfort, as wet feet get cold quickly. "A waterproof shoe keeps your feet dry and warm."

For grip, shoes with lugged soles provide maximum traction on soft or slippery ground. For icy surfaces, our Walk ½ Traction crampons are practical and easy to slip on, providing grip when needed.

Equip yourself with insoles

In winter, the need for cushioning, comfort, and foot support is even greater. Our Protect and Sense insole ranges are designed to provide safety, stability, and performance, no matter the season. With three models, each can find the right fit for their arch type.

Take care of your feet daily

The foot, the runner’s main tool, deserves special care, especially when winter puts it to the test.

We offer several solutions:

• Natural or electric shoe dryers to ensure your feet start off dry, in sanitized shoes, enhancing both comfort and safety.
• Silicone toe caps that protect against blackened toenails, especially common in winter when cold dulls pain, requiring greater anticipation."