How to run in winter - coach's advice on the challenges of winter outdoor running

What are the dangers of winter jogging? Safety techniques that will help you stay healthy

January 25, 2022, 16:37 MSC

What are the dangers of running in winter?

According to statistics, every second athlete encounters troubles during running.

How to run in winter to avoid health problems?

Experienced runners answer.

Frost-tolerant athletes know that training in cold weather is fraught with dangers. For example, you can slip (as it often happens) and at best get a bruise. At worst, you could injure a ligament or get a concussion. This is no reason at all to postpone classes until the temperature is above freezing, but you need to be careful. Let’s talk about the peculiarities of running in winter and safety.

Sportmaster PRO ekspert, maratoonar

Inappropriate footwear can lead to various injuries. You can slip and get damage to your hands or feet. You can also hit your head and get a concussion. There are two ways to prevent these risks – either move more carefully, reducing the pace, or buy special shoes. For ice, there are special sneakers with tungsten spikes that provide more grip.

Nõuanded eksperdilt: all speed trainingon best done indoors. For example, in an arena, gym or on a treadmill. If this is not possible, then there is no option – sneakers with spikes.

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Frostbite or overheating

Both factors create a risk of catching acute respiratory infections. If there is a strong wind, wet snow, rain, cold weather – sneakers can blow or get wet, and overcooling of the feet can provoke a cold. Therefore, here you need to wisely approach the selection of equipment. Clothing should be made of synthetic materials, maximally moisture-wicking.

Lack of preparation

Many neglect this rule, and in vain. Without preparation, you can get an injury to the knee joint or stretch tendons and ligaments, which will then take a long time to recover. Before going for a run, you need a good warm-up – do twisting exercises to warm up your joints. Work on your coordination and balance to better keep your balance in abnormal situations – it’s very important.

How can I avoid health problems?

Outfit appropriately for the weather. Use the layer theory, where thermal underwear is the base layer and a waterproof and windproof jacket made of a special material that does not restrict movement.
Avoid using natural materials in clothing that do not wick away moisture.
Wear high socks that completely cover your ankles so that there are no exposed areas of your body – this will help keep you warm.
Start jogging from the entrance and finish in a warm hallway. If the temperature drops below -10 – don’t stand outside, don’t take a hundred selfies – take one photo and run to the entrance.
Warming up and warming down is also better done indoors. This will help you not to get sick.

Candidate for Master of Sports, trailrunner, PRO-expert Sportmaster PRO

Don’t be afraid of training in winter – it’s very useful, your body strengthens when you breathe fresh and cold air. This time of year is the base for all summer competitions. The loose snow gives you an extra workout.

Running on snow is a great way to pump up your leg muscles, which will give you a good boost in your results in the summer.