24TipsWinter, Training

Best Tips for the Winter – Running in the Cold

Tips for running in winter cold

Best Tips for running in the winter. Running in the cold!

When it’s cold outside, you do not have to quit your 10,000 steps and running training. With our tips for running in winter, you can easily adapt to the icy conditions in the cold season.

Especially the slippery surface and the cold are a big danger in winter. Therefore, follow a few basic rules and there are no more excuses for running in the winter.


1. Adjust your running technique on ice and snow

Compared to summer, it is good to take smaller steps in winter to be able to react to a slip at any time. In addition, you can balance with active arm bumps. You stretch your arms further away from the body to have a better balance. On slippery surfaces, you should pay more attention to where you walk with the foot. It is recommended that you look for places that offer a rough surface (example along the way, where more stones are). Downhill roads should be used wisely. 


2. The right equipment for running in winter

  • Many layers regulate the sweat transport
  • Keep your head and hands warm 
  • Trail shoes provide better grip on snow and ice
  • Water repellent footwear keeps feet dry
  • Long socks keep the legs warm
  • Wind-resistant materials prevent it from cooling down


3. Trail running in winter

Important, start slowly in winter to bring the body up to operating temperature and finish the run quickly so as not to cool down.

Especially in winter the body needs more time to get to the right temperature. Warm up is very important especially in winter and may be a bit longer. It activates the cardiovascular system and prevents injuries to the muscles, tendons and ligaments. After the run it is necessary to quickly get out of the wet running clothes and get warm. Stretching after the run is better to do inside. 



4. At less than 10 degrees prefer walking instead of running

If the temperatures are too low, then you’d better swap running for a leisurely walk. In winter, the air is fresher than in summer, but the ice-cold and dry air can quickly overwhelm the lungs. Getting sick can be the result. Intensive training in the cold is not recommended.

Tip: Wear a scarf in front of your mouth and nose to warm the air before it is inhaled.


5. Tips for running on ice and snow

  1. Take small steps
  2. Pay attention to the ground and slippery places
  3. Rough ground looking for more grip
  4. Avoid downhill terrain
  5. Safe and stable footrest
  6. Body tension to react quickly

 

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