Running in the winter can seem intimidating if you haven’t done it before.
The weather is colder, it gets darker earlier, und you never know when someone behind the wheel of a car has had just a little too much holiday spirit.
What you need are some winter running tips!
With the right knowledge und preparation, running in the winter is a breeze. If you use the following tips for cold weather running, you will be prepared for whatever mother nature can throw at you.
As one of the greatest running coaches in the world, co-founder of Nike, Bill Bowerman said: “There is no such thing as bad weather, just soft people.”
With that said, let’s get started!
- 1. Sicherheit geht vor
- 2. Das Wetter kennen
- 3. Don’t Be Scared of a Little Rain
- 4. Invest in Good Winter Running Gear
- 5. Richtig aufwärmen
- 6. Create/Maintain Your Running Habit
- 7. Remember Others Are Also Dealing With Poor Conditions
- 8. Don’t Get Stuck on Results
- 9. Vergessen Sie die Grundlagen nicht
- 10. Erinnern Sie sich, warum Sie laufen
1. Sicherheit geht vor
There is less daylight during the winter, so that crack of dawn run before work in the summer may be completely dark in the winter. The same goes for evening runs.
Warum ist dies wichtig?
Remember that if drivers, cyclists, or others cannot see you, they cannot avoid you. This is especially relevant in fog or rain.
Consider investing in reflective gear or lights, such as a hip light or a headlamp, to increase your visibility und to make it easier to see you.
Was ist, wenn das Schlimmste passiert?
In the same thought, it is wise to let someone know where you are going, where you plan on going, und when you expect to return when you head out for a run.
It is also helpful to carry some sort of identification, either a phone or a Straßen-ID so emergency numbers can be on hand if anything should happen to you.
It is not fun to think this way, but it never hurts to plan for the worst.
2. Das Wetter kennen
Depending on where you live, temperatures und weather conditions can change in a flash.
Especially in most parts of the United States, temperatures can drop very quickly once the sun sets.
Warum ist das wichtig?
With temperature, there is a big difference between a run in fifty-degree weather und a run in thirty-degree weather. Make sure you look ahead und bring extra layers if necessary.
Furthermore, a little rain during a summer run might be refreshing; rain in cold conditions can quickly turn very uncomfortable und even dangerous.
Was sollten Sie tun?
Check the radar for the next few hours before you head out running.
Keep in mind that even if you are planning a 45-minute run, you never know how often you will have to stop at lights, get caught up in traffic, or make bathroom breaks.
A 45-minute run can easily turn into 90 minutes or more, so check the weather from a long way out und plan accordingly.
3. Don’t Be Scared of a Little Rain
As we mentioned earlier, rain can very easily turn a slightly chilly run into an extremely painful day.
But with the right planning, you can easily solve the problem.
Most importantly, running in the rain, especially when it is cold, not only makes you look like a complete badass, it also provides you with some excellent benefits.
However, we do recommend you prepare for it, which we will get into with tip #4.
Why is running in cold rain a good idea?
Races are rarely canceled for bad weather. Take the Boston-Marathon 2018 for example. The weather was very cold und raining.
If you are able to train in the rain, you are building a habit of resilience und mental toughness. That will pay off big time the next time you chase down a goal, especially if it rains on race day.
Wie funktioniert das?
Bostoner Meister 2018 des linden und yuki kawauchi were nowhere near the favorites. But both athletes are well known for their toughness. They were willing to run in adverse conditions und practicing their mental toughness all year round.
Meanwhile, many of the favorites, especially the Kenyans, admitted to moving training runs inside, or skipping them, when the weather was poor.
Many of these competitors were either unable to finish or ran significantly slower than their abilities when the weather turned for the worse at the 2018 Boston.
Being tough when the weather was less than ideal allowed Des und Yuki to win one of the most prestigious marathons in the world .
Das bringt uns zu Tipp #4.
4. Invest in Good Winter Running Gear
The right clothing can make a huge difference if you want to start running in winter.
The first step to fun winter running is to stay dry. Waterproof jackets, gloves, und hats will make a huge difference towards keeping your core body temperature high in adverse conditions.
If it starts dropping below freezing or if it rains regularly in your area, consider waterproof running shoes as well.
The next step is to remember to wear lots of layers. It is easier to take off an unnecessary jacket than to turn around freezing und run a couple miles back home for another layer.
Aber machen Sie sich keine Sorgen.
As you get more accustomed to running in the winter, you’ll start to get a good idea of what layers work for you in certain conditions.
Another important fact to remember!
You generate the most heat from your torso due to the many vital organs located there. If your torso is cold, it will stop sending blood to your extremities in order to protect your vital organs.
Keep this part of your body warm first before you consider the rest.
5. Richtig aufwärmen
I’m sure by now you have heard that it is important to warm up properly before exercise. There are two important reasons for this.
A proper warm up is especially important in the winter when your muscles are colder.
Make sure you take the first ten or so minutes of activity a little easier to allow your body to get warmed up.
If you warm up inside, it helps get your body temperature up before you head out into colder conditions. This allows you to have a better idea of how many layers you need, und helps you avoid two mistakes.
To avoid both of these, we recommend starting with a quick warmup routine inside, like the Jay Johnson Longen-Matrix .
Followed this with a few dynamic drills to get the blood flowing und your muscles loose before heading outside.
Warum ist dies wichtig?
Not only will this make your run more comfortable, but it will also reduce your risk of injury und strengthen many different muscles.
6. Create/Maintain Your Running Habit
Staying motivated over the winter months can be tough, but it is important if you want to achieve your goals.
The best way to keep up your motivation is to make running a habit. Winter running tips are useless unless you go out there und do it!
Whatever time of the day you like to run, keep it the same every day. If the conditions outside are too poor, find a treadmill or come up with an alternate workout you can do inside.
Anything you can do to keep your body in the habit of exercising at the same time each day will do wonders for your motivation levels.
It takes 3 to 8 weeks to form a habit. If you already are in the habit of running, great!
Don’t let cold weather ruin your hard work. Make sure to stay consistent over the winter months to get a leg up over your competition.
If you still have to create the habit, try this!
Machen Sie eine Checkliste, und Stichworte setzen like leaving your running shoes by the door to keep you accountable to your goal.
Don’t forget to reward yourself too!
Whether it is a fun snack, a nap, or allowing yourself some time to yourself, rewarding yourself after you go out for a run is a great way to keep yourself accountable.
7. Remember Others Are Also Dealing With Poor Conditions
As your visibility decreases, remember that the visibility of drivers reduces too.
Warum ist das wichtig?
Even if you have proper safety equipment (lights, reflective gear, ID, etc.) be aware that you still might be hard to see.
Stay vigilant to ensure your safety.
The same goes for water on the roads.
You might have great waterproof shoes, but it may be harder for cyclists, drivers, und other people out und about to make adjustments quickly.
Give others plenty of time to see you und plenty of time to react. Also, make sure to indicate before taking unpredictable turns.
Slowing down, or even stopping for a few seconds on your run is absolutely worth it to ensure you don’t spend weeks in a hospital bed, or worse!
Es gibt noch mehr.
Remember that while you now have tips for cold weather running, not everyone else does. It is always a safe idea to assume that other people are not as smart as you.
8. Don’t Get Stuck on Results
Das Wetter kann eine erhebliche Auswirkungen auf Ihre Laufergebnisse.
All else the same, it is easier to run in colder conditions than hot conditions. But winter isn’t always just cold.
Was meinen wir damit?
Winter often includes increased precipitation, higher wind speeds, ice, snow, und darkness. All of these conditions can slow your runs or workouts down significantly.
This doesn’t mean you should give up und call it a day if the weather is poor.
Instead, focus more on the effort of your run. If you’re going for an easy 5-mile run, does it feel like an easy 5-mile run?
The same goes for a tempo or fartlek run. Focus on the effort und not the pace.
Remembering weather’s impact on your result is especially relevant when doing speed work.
Whenever possible, if you are doing speed at 90% or higher of your full sprinting speed, we recommend moving training sessions indoor wo immer möglich.
Not only will sprint times be significantly slower in cold weather, but it is also much more dangerous.
With less blood flow to your muscles und decreased mobility, injury risk is much higher even with a proper warm up.
Um es zusammenzufassen:
Easy Runs, tempos, und fartlek training may be a bit slower in colder conditions, however, they are still safe to do with both a proper warm up und proper attire.
Be extra careful with high-intensity speed sessions in cold weather.
9. Vergessen Sie die Grundlagen nicht
Hydration und Nutrition are key.
It is harder to remember to hydrate when it is colder outside. You aren’t sweating as much or being reminded to drink water as often as you are in the summer months.
That doesn’t make hydration any less important.
Staying properly hydrated protects you from serious health concerns while improving your body’s efficiency und recovery time.
Das ist es nicht.
Drinking plenty of water makes running easier und makes you less sore the next day.
Nutrition has similar effects.
There is a lot of information out there on Ernährung . Our philosophy is, unless you’re a Ernährungist yourself, to keep it simple. Don’t worry about getting the perfect amount of macros or steaming that super food for a specific amount of time.
Behalten Sie. Es. Einfach.
You know what a healthy diet is. A vegetable salad with lots of colorful, locally sourced foods? Healthy. A McChicken? Not healthy.
We live in a world with a ton of information und a lot of it is hard to rely on und even harder to execute.
So, focus on these simple tasks.
- Essen Sie viel Gemüse.
- Limit your sugar intake. (that means soda as well!)
- Vermeiden Sie frittierte Lebensmittel.
- Eat locally sourced foods when possible.
Even if you cannot do all four, start with just one of the Ernährung tips above und you’ll find yourself recovering faster und feeling better.
Why does this matter in the winter?
With cold weather, as we mentioned earlier, muscles get less blood flow und it is harder to recover. It is also a time of year when people tend to go a little too heavy on festive sweets.
Keeping a well-balanced und Ernährungal diet will help keep you healthy und excited throughout the winter months.
10. Erinnern Sie sich, warum Sie laufen
Most people don’t run. By the mere act of calling yourself a runner, you are above average.
Now that you’re armed with these tips for outdoor winter running, you’re exceptional.
Average people use any obstacle as an excuse not to achieve their goals.
Seien Sie außergewöhnlich!
Maybe it is hot, cold, wet, snowy, foggy, early, late, whatever it is, it is an excuse.
And unless you’re a politician, there isn’t a lot of money in the business of making excuses.
Seien Sie nicht durchschnittlich.
Get out there und chase down your goals. We can’t wait to celebrate with you!
Like what we said? Have your own winter running tips? Leave a comment below und subscribe to our newsletter for more information.