How to run safely in winter? Guide and advice for the cold season

Several options are available: running down the streeton mountain paths, in parks or alleys specially set up, in gyms on the treadmill or in covered arenas. Each option has advantages and disadvantages. Our guide will help you choose the optimal place for the winter racedepending on your level of training, objectives and the equipment of the area where you live.

Why it is important to continue training by running even in winter

Even though the cold and icy conditions seem daunting, there are good reasons why running in winter is beneficial:

• Maintain physical fitness and endurance. If you give up training in the winter, it will be much more difficult for you to return to the same level of training in the spring.
• Burn calories and weight control. 30-45 minutes of intense running can burn 300-450 calories.
• Secretariat of endorphinswhich improves mood and reduces stress.
• Stronger immune system. Studies show that moderate running increases the number of infection-fighting white blood cells.
• Prepare your body for competitions. If you want to participate in spring races or marathons, you need to maintain a consistent training volume.

So don’t give up on running just because it’s cold outside. Follow our advice for a pleasant and accident-free experience.

How to run on the street in winter safely

Street it remains the most accessible place for most amateur runners. But winter requires some precautions:

• Choose family pathsno bumps or potholes hidden under the snow. Avoid slippery curves and intersections.
• Running shoes they are essential for good adhesion. Choose a sole with snow crampons and waterproof material.
• The clothes it needs to be layered, so you can easily give it up if you sweat. The first layer is breathable, the second thermally insulating and the third waterproof.
• Cover your mouth and nose with a mask or a scarf to prevent frostbite. You can opt for special masks for running that allow breathing.
• Visibility the rate for drivers is reduced on gloomy days. Wear reflective clothing and accessories.
• Don’t run on the slippery road. USE sidewalk or the approach and watch out for cars at intersections.
• Hydrate constant. Carry a bottle of water with you and drink every 15-20 minutes. Don’t wait until you’re thirsty.
• Don’t run too fast in the first few minutes to avoid muscle injuries. Warm up gradually.
• DO NOT run if you suffer from astm or you have breathing problems. Very cold air can trigger seizures.

If you follow these rules, you will be able to run safely during the winter. The benefits outweigh the disadvantages of a potential fall on the ice.

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What are the risks and how to avoid them when running in parks in winter

City parks are popular with runners because they offer a natural environment, away from cars and noise. But in winter PARKS carry greater risks:

• Unmaintained driveways can be covered in snow, ice and slush. The risk of slips and falls.
• The lack of lighting during the winter means that you will be running in the dark both in the morning and in the evening. Risk of accident.
• They are not that widespread, therefore the help may be delayed in case of accidents.
• I can appear stray dogs Flemish in winter.

To reduce these risks, you can take the following security measures:

• Check the condition of the alleys before running and choose clean ones, without poles.
• Door or head torch for visibility in the dark.
• Tell someone where you will run and what time you will be home.
• Get one mobile phone to you for emergency calls.
• Avoid isolated areas of the park. Stay in open and visible lanes.
• Pay attention to fallen trees and branches broken by the weight of the snow. Avoid obstacles.
• Wear one anti-us spray if you run through the woods

While the parks pose more risks, the beautiful winter scenery and fresh air are worth it.

Because the treadmill in the gym does not replace outdoor training

When it’s -15 degrees outside, the temptation to choose is strong treadmill from the gym. But the simulator has important limitations:

• The surface and attenuation of the tapes are standard, they do not simulate the variety Lands from the outside.
• It doesn’t exist wind resistancewhich helps you burn more calories.
• You don’t benefit from it changes in pace imposed by hills, descents. The effort is monotonous.
• The air quality in the room is not comparable to that outside, even in winter.
• You don’t get the same dose of natural lightbeneficial for mood and health.
• Boredom of one lane can become daunting in the long run. Walking in place doesn’t offer the same satisfaction.
• The risk of INJURY in the ankle or knee increases due to the hard surface and identical repetitions.

Therefore, the treadmill is a backup solution when outdoor conditions are terrible. But for most runners, outdoor training is essential for performance and mood.

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What are the advantages of indoor arenas for winter running?

Indoor arenaswhether fixed or with a retractable roof, they offer the best simulation of the outdoor experience, without the unpleasant cold. Here are the main advantages:

• The professional synthetic surface absorbs shocks much better than asphalt. Prevents Injuries.
• There are no unexpected obstacles: ice, snow, snow. Reduced risk of slip and fall.
• You are not dependent on weather and temperatures. You can run at any time.
• You don’t have to wear thick clothes that make you uncomfortable. Just the usual sports equipment.
• The air quality is good. Modern ventilation regulates the ideal temperature.
• You have access to changing rooms, showers, necessary facilities before and after training.
• In popular arenas there are also trainers who offer personalized advice for a fee.
• Socialize with other passionate runners. It motivates you to progress.

If your city has a modern athletics arena, it is worth taking advantage of its infrastructure during the winter.

How to choose the optimal mountain trails for winter running

If you are an experienced runner, mountain trails in winter represent an attractive challenge. But mountain running during the winter period involves greater risks:

• The snow cover hides obstacles – branches, stones, roots – which easily cause injuries.
• The risk of drift and the difference in altitude from the path is very high, especially on the slopes.
• Lack of visual cues can make you you are lost easy, even on known routes.
• The weather can change quickly. Hypothermia can put you in danger of death.

To minimize risks, keep these tips in mind:

• Don’t run alone, but with 1-2 partners. It will be much easier for you HELP in case of accidents.
• Notify someone of your chosen route and expected return time. To know where to go for help if you don’t return.
• Wear professional waterproof equipment, with membranes, and shoes with non-slip soles.
• I or head torchwhistle, telephone, first aid kit, survival foil.
• Do not attempt difficult routes during blizzards or heavy fog. Postpone for better conditions.
• Know the signs of hypothermia and act immediately if they appear. Get off urgently at the locality.

If you follow the above rules, mountain running in winter can be a refreshing experience. You will admire wonderful landscapes in unique conditions.

Conclusion

Therefore, winter running it is possible and even recommended, with minimal adaptation effort. Analyze the options available in your area and choose the option that offers you the best risk/benefit ratio.

Regardless of the location you choose, proper equipment, safety measures and extra attention are essential for an enjoyable experience. Don’t let the cold weather put you off. Enjoy the unique winter landscape and the benefits of running.

We hope our guide helps you stay fit in the cold season. Share with us in the comments which locations you choose for your winter run. Stay safe!