Cold air, frozen ground and early darkness. Admittedly, these prospects don't sound particularly tempting for running enthusiasts either. However, you shouldn't give up running in winter so as not to lose your fitness over the cold months. In this blog you will find out how it will get easier for you to jog in the cold and, above all, what equipment you should use.
Is it healthy to go running in winter?
The cold and often wet weather in winter leads to the fallacy that being outside for too long will make you sick. But this myth is now over. Running in winter is actually very healthy! Endurance sport in the cold promotes the formation of defense cells and thus strengthens the immune system. In addition, there are the positive effects that running already has on your body. Your cardiovascular system is strengthened and your lung function improves. Some studies even go so far as to claim that running in winter is healthier than in summer. At high temperatures, additional energy is required to cool down the body. In winter this factor is eliminated, which is why you have more energy available for your run.
What equipment do you need when running in winter?
Now that it has been clarified once and for all that running in winter is justified, it is important to clarify what equipment you should use:
The right running shoes in winter
Wet leaves or snow can increase the risk of falling when jogging in winter. Therefore, you should pay attention to a good profile when choosing your running shoes. Waterproof shoes with a Goretex coating are also a good choice. They not only keep your feet dry, but also warm.
What should you wear for running in winter?
To be properly dressed for winter running, you should rely on layers, layers and more layers. Finding the perfect mix of warm enough for the outside temperature and breathable enough to not sweat too much is not that easy. It is therefore easier to put on several layers that you can take off again in an emergency. As a rule of thumb, you should feel slightly cold the first time you step outside. The exertion of running causes your body to heat up quickly, which is why you will soon feel pleasantly warm. If you decide to go running regularly in winter, you should also get a breathable rain jacket. This not only protects you from sudden snowfall, but also from cold winds.
Rely on these running gadgets in winterIn addition to the right shoes and clothing, there are also some useful accessories that will make running in winter easier:
- Thin gloves: They protect your fingers from the cold without overheating
- Headband and hat: The ears in particular are exposed to the cold wind when running. With these headbands you can protect them from the cold.
- Tube scarf: A multifunctional scarf or tube scarf not only protects your neck from the cold. If you find it difficult to breathe while running in sub-zero temperatures, you can pull the thin fabric over your mouth and nose. This preheats the air and also protects your bronchi.
- Warm running socks: If you regularly complain about cold toes, you should reconsider your choice of socks.
- Running glasses: The sun shines even in winter. The surrounding snow can even blind you even further. So protect your eyes with sunglasses. Running glasses with interchangeable lenses can also be useful in snow and rain. With transparent glass you can protect your eyes from ice crystals and still maintain an optimal view.
- Headlamp: Since it gets dark quickly in winter, it is advisable to take a headlamp with you when running. Not only will you see the path better, but you will also be seen better by others.
If you want to know more about useful gadgets for running, you can read about it here in our blog.
The right running technique in winter
Before running in winter, you should definitely warm up thoroughly. (You should do this before every run anyway, but it's even more important in the winter😉). Your body should be warm before going outside to prevent injuries and also colds. It's better to start running more slowly so that you can get used to the temperatures and gradually increase your pace. After the run, you should quickly get back to the warm. Avoid standing still in the cold for long periods of time. So make sure to do the subsequent stretching indoors. In general, when running in winter, you should always pay attention to the weather and your body's signs. If you're cold, there's no point in stubbornly pushing through training. It is also perfectly okay to choose shorter running routes in winter or to stop training because of snowfall. The only important thing is that you feel safe and fit, because your health always has priority!
Credits: Florian Dorn