How to continue running in the ice and snow

Running on ice and snow is almost as simple as putting one foot in front of the other, but there are a few tricks to staying safe and comfortable when you're out. Traction is paramount, as is keeping your feet, and the rest of you, warm and comfortable.

If you have your choice of surfaces, the order of preference should be: soft snow first, then hard-packed snow, then ice. Soft snow offers the best traction of the three, and in terms of a workout it's a lot like running in sand.

The muscles and tendons in your lower legs may complain about the change in surface at first, so start with a relatively short workout and gradually lengthen the runs again so you don't strain anything.

Most running shoes offer great traction on wet or dry pavement, but even the best trail shoe won't keep you steady when running on ice. Sometimes hard-packed snow is just as slippery. You have three options for getting decent traction on these typical winter surfaces:

• Insert short bolts (heads facing out) into the soles of your running shoes. These temporary studs can be removed once winter is over, but will leave small holes behind.
• Slip-on ice grippers can give you great traction on ice, but won't leave holes behind when you take them off. Look for tight-fitting grippers that won't shift at all on your shoes.
• Studded running shoes are the ultimate in winter traction. There are two varieties: Permanent studs, like the studs sometimes used in winter tires, and retractable studs that sink back into the sole of the shoe when you step on hard surfaces like concrete.

If you over-strike, now's the time to correct it. Keeping your weight centred over your feet is the key to maintaining your balance when things get slippery. Focus on taking short, quick strides with you feet close to the ground, instead of long strides that might unbalance you.

When you dress for a winter run, opt for non-cotton socks of wool or polyester that'll keep your feet warm, even if they get wet. Consider using waterproof shoes; they offer a little extra insulation and will also protect your feet from any half-melted puddles you encounter.

And finally, take the non-cotton theme that started with your socks to the rest of your body, too. Dressing in light layers gives you the option of tweaking your layering system as you warm up and cool down, and wool or polyester fabrics will keep you warm even when you're sweating.