Running comfort in winter
Running in the cold has its own beauty, but it also has difficulty. It is generally suggested not to start running outside in the middle of winter. It is much better for the lungs, throat, circulation, joints and muscles to run through the heat gradually into the cold. The best way to start running in spring or autumn, when the temperature is between 10 and 20 degrees. Most winter rides are about monotonous mileage collection. But how do we dress up?
The key: layered clothing
I noticed that if my ears, head, hands, neck and waist are protected, I don’t have to wear too thick clothing in the winter cold.
Cap: Most of the heat loss happens through our head – it’s worth wearing a cap. Mostly for women because the cold, especially the dry cold is very damaging to the hairs and hair follicles. In fact, the pony-tail should also be covered under the cap, even if it is not the prettiest to wear.
Gloves: I wear glowes under 5-10 degrees, my fingers are freezing quickly. There are running gloves of different thicknesses. Under 0 degrees I take the ski gloves without batting an eyelid and under -10 I get thinner gloves under the ski gloves.
Socks: winter socks are usually thicker. Wearing double socks is questionable, cause if we do not buy extra running shoes for winter, it may be small for winter runs.
Shoes: It worth while to buy trail shoes or goretex asphalt shoes in the winter. There are a lot of lashes and generally these shoes are thicker woven, more tempered. It is also worthwhile to pay attention to practicality, and in recent times I buy dark / black shoes for the winter – less dirty. At the same time, I’ve been running through winters in summer shoes, it’s just a matter of comfort.
Running suit: There is already a huge selection of underwear, overalls and tights, and you can pack millions of layers: thin underwear + thicker water repellent jacket. Or a thin underwear + long sleeved top, with a ratchet, depends on your taste and comfort. Water repellent is recommended because more layers don’t get wet so easily in rain or snowfalls. This is not so bothering in the summer, but in the cold, windy winter!
Scarf, mask: In the big minuses, the ski mask also appears. The breathing is harder, but the tip of my nose does not freeze. I know runners who are particularly sensitive to their throat, for them the mask is almost always mandatory.
Watch: Wearing a watch is critical. I know it’s ugly to wear it on a sweater, but I hate rolling the sleeves back. My wrists are freezing and it’s complicated to fumble under the many layers. In addition, I change my mind five times to see the watch or not. I wear my hinged watches with an OH1 heart rate monitor on the upper arm, and an optional chest strap.
Lets see the circumstances:
Forest: In winter it is worth more to run in the woods. Why? Less windy, protected and temperate more. Last but not least, it is more beautiful than the gray, bustling city. Take care of the ankles, many surprises are hidden under the snow.
Sleet or sudden frost: either trail or asphalt, it’s better to get into the gym at this time and run on treadmill a few times. Not a run is worth a muscle tension, ankle stroke or even bigger injury. Ice is the most dangerous for the running feet (experienced cross-country runners run with chain or hook-up angles – this may be a good solution, but you should try it first with an experienced runner who has already practiced it)
Race: there are already many races in winter, as well. Golden rule: one layer less than on a normal winter session because of the increased bodyheat production with race-speed.