courir en hiver

Running in winter: 10 essential tips to stay warm despite the cold

Running is an endurance sport. It affects your body in ways that are opposite to how the cold affects you, allowing novice and more experienced runners alike to tolerate low temperatures. This is why it is important to follow these "10 commandments" to find pleasure and comfort during your winter runs.


1. Warm up indoors

Warming up indoors will help you to gradually increase the temperature of your body and your muscles. These exercises will loosen up your joints and promote coordination. The muscles in your lower body will work in perfect harmony from the very first stride you take.


2. Protect yourself by wearing multiple layers

Leave your thick, heavy garments at home! Wear three thin or medium layers to keep you well-insulated from the cold. Modern fabrics feature special technical, thermal designs to maximise control of heat while avoiding contact with perspiration or moisture in the air.


3. Choose dark-coloured clothing

Light-coloured clothing absorbs solar radiation, which is always present in the atmosphere despite clouds and cold weather. While training, wear dark-coloured running apparel with reflective stripes (e.g. a windbreaker, sleeveless vest and shoes). Although the sun's rays are not as warm as they are in the summer, the heat generated by fibres in your clothing is significant, especially when it's very cold. Remember that reflective stripes are a part of every piece of Kalenji running apparel.


4. Cover your extremities

Your neck, hands and feet get cold quickly and should especially be protected. In fact, when it's cold, you can lose up to 70% of your body heat through these parts of the body. Select gloves, socks, hats and neckwarmers based on their insulating abilities. 


5. Wear running shoes suitable for the weather and ground conditions 

The most important things to do when on the trail are to keep your feet very dry, prevent rain and snow from getting inside your shoes and maintain a solid footing on slippery ground. Trail, off-road and road running shoes with lugged soles have an inside membrane which is waterproof and are the ideal option for running comfortably and safely without getting cold.

Advice: your running shoes should be a larger shoe size than your normal shoes, since your feet will swell when you run, chilling you more quickly.


6. Drink enough!

Cold air dries out your throat and causes you to get dehydrated faster. Drink an energy drink during and after your run. Of course, you will lose less liquids in the winter than in the summer, but your need for glucose (the main source of fuel for your muscles) increases. Running in winter: 10 essential tips to stay warm despite the cold (cont'd)


7. Produce heat by eating!

Bring nuts, cereal bars and energy gels with you on your run. Your muscle and brain cells will quickly use their carbohydrates and sugars to fight the cold and generate energy.


8. Breathe in through your nose!

Breathe out through your mouth! When it's very cold or windy, it is better to breathe in through your nose and out through your mouth in order to warm up the cold air before it gets to your bronchioles and lungs. Avoid using this technique for long periods of time.


9. Run into the wind at the beginning of your run

Running into the wind makes you feel colder. Run into the wind at the beginning of your run and with the wind at your back on your way home. Your body temperature actually rises when you are pushed by the wind.


10.Stretch after exercising

Slow down the speed at which your body cools off by doing stretches and strength training at the end of your run. These exercises will stabilise your body temperature after you finish exercising and will keep you safe from hypothermia, which is quite frequent when it's very cold.


Run with attitude in winter.