The cold doesn’t have to mean the end of your athletic routine. To continue running outdoors in winter, it is enough to follow a few rules that even Olympic champions adhere to.
Olympic gold medalist Jessica Ennis-Hill has spent more winter training outdoors than we can imagine. After completing her sports career, she continues to run. “The main thing I do outdoors is running,” says Ennis-Hill. “Now I run for the health benefits and endorphins. I love to spend time outdoors and clear my head. ”
Below you will find tips to help you get a comfortable winter run, from gear to getting your perfect weekly schedule
Make a plan (with the possibility of backlash)
If you don’t like running in the dark or damp (as many of us do), you need a plan. “The secret is to plan your runs ahead of time and keep them in your schedule,” says Ennis-Hill. “Better yet, negotiate joint runs with a friend. Because it’s hard to let yourself down, but it’s even harder to let someone else down. ”
Check the weekly weather forecast and take the time to put on your sneakers. With the right tactics, anything is possible, whether it’s five kilometers during lunch or getting out of the vehicle three stops early to cover part of the journey. And since life can get in the way of even the most thoughtful of plans, plan one more run to leave yourself the possibility of unexpected play.
Change your sneakers
For colder, wetter climates, you need shoes that keep warm but keep your feet from sweating. Look for sneakers with the finest mesh and the most durable coating on the top of your foot. If you enjoy running off-road, consider switching to a pair of running trekking shoes. Look for a sole with lots of grooves and lint to keep your balance on uneven, muddy areas.
Use reflective gear
You run in the dark, under the light of street lamps or in a dimly lit area, be sure to use light reflectors. “There is a very large selection of cool fluorescent tops and bibs out there,” says Ennis-Hill. “Also ditch the noise canceling headphones as you need to be aware of what’s going on around you. Plus, try to plan a route that is well lit and popular with runners. ”
“Layers, layers, layers! Once you start jogging, you’ll warm up very well, so it’s a good idea to have a few layers that you can later remove and tie around the waist, ”advises Ennis Hill. Replacing the layers with one set of longsleeves and leggings is convenient and important, but if you overdo it with insulation, you run the risk of sweating a lot, getting cold and freezing as a result. As a rule, you should dress for a run as if it is ten degrees warmer outside than it actually is. Perfect with a zip top and breathable leggings.
Combine running with strength training
The famous mantra “don’t run to get in shape, get in shape to run” says the truth. During the winter months, it is especially important to additionally strengthen the muscles with strength exercises. For a home workout, try barre and pilates.
Take part in the races
Nothing is as motivating as the upcoming race. Now you can participate in themed runs: for example, run ten kilometers along a scenic route in your city, participate in a charity run, or simply be part of a community whose members share their successes and support each other.
If all else fails, give yourself small gifts.
You might still be able to go for a run when you promise yourself a hot bath, a delicious brunch, or a very large coffee after your miles. A hot shower is much more pleasant after an hour of intense jogging.