With the drop in temperatures in winter, it is important to respect a few points in order to train in the best conditions and keep motivation.
Here are 10 tips for running in cold winter:
The cold increases energy expenditure, up to 30% more (compared to the same session in summer). It is best to eat about 2 hours before departure so that digestion has passed. If you don't have this time, take at least one juice, dried fruit etc.
2. Warm up at home
Warm up at home before departure. Warm up the muscles. This will make you more comfortable with the first movements. You will also start the session more slowly than usual to avoid any risk.
For gear, so you don't get too hot or too cold, gear up as if it was 10 ° / 15 ° warmer.
Also, the 3-layer system remains a fundamental. 1st breathable layer, 2nd insulating layer, 3rd protective layer (usually windproof / waterproof). Opt for clothes in dark colors that retain heat better.
Also consider safety especially in winter. Opt for garments with reflective and flashy bands like the Verjari phosphorescent jacket.
In case of rain, see our special article for running in the rain.
4. Protect your extremities
Heads, feet, hands. The extremities cool faster than the rest of the body and quickly increase the feeling of cold. Verjari waterproof beanies, waterproof gloves and waterproof socks are specifically designed to address this problem.
Complete the collection with a collar cover for example.
5. Get the right shoes
If you run with snow, opt for a pair of shoes with small studs on the sole.
6. Start in front of the wind
It is preferable to run against the wind at the start of the race to be able to come back downwind with the fatigue and accumulated perspiration.
The feeling of thirst is less strong than in summer. However, dry air accelerates dehydration. It is therefore essential to continue to hydrate well during the race.
If you go long, also take things to eat in small amounts regularly.
8. Breathe in with the nose, breathe out with the mouth
In normal exertion, it is best to inhale through the nose and exhale through the mouth to better warm the air.
If the effort is sustained, breathe normally.
9. Stretch at the end
Stretch and use muscle movements to keep your body temperature from dropping suddenly.
10. Go take a shower
Without waiting, go in the shower to warm up.