Running in Cold Weather – Tips for Exercising in the Winter

Anyone who goes running in the winter knows the pitfalls all too well. When the temperatures drop, we find it harder to breathe. We simply don’t feel as efficient. But that’s quite normal – and that’s why it’s all the more important to prepare well before exercising in the cold. If we run in sub-zero temperatures, we not only have to warm up thoroughly but we also need the right running gear. The reasons for this are biological.

If it is really cold outside, our muscle metabolism slows down which leads to a decreased performance of our muscles. This is exactly what we feel when we go running in sub-zero temperatures. The reduced muscular and neuromuscular performance slows down the stabilization of our joints. We run less efficiently – and the risk of injuring our muscles, tendons, and ligaments increases.

The explanation behind this is obvious. For example, the reduced metabolism in our muscles means that the joint fluid is thicker than usual. Simply put, it is no longer as slippery as it is in warmer temperatures. This, however, is problematic. Because the altered fluid leads to an increase in the frictional force between joint partners. When running in the winter, the joints in the foot, ankle, knee, and hip are particularly affected. The lower back, the so-called lumbar spine, is also subject to additional stress when running in cold temperatures. For us runners, this means that we should warm up our bodies slowly and extensively before running in the winter.

In general, it is not a problem to go running in the winter. “In principle, running is uncritical up to minus ten degrees Celsius,” says Gert-Peter Brüggemann, professor of biomechanics and co-founder of True Motion. Nevertheless, the right running gear matters in sub-zero temperatures. “This protects the body from hypothermia and keeps the working muscles and also the tendon-ligament apparatus warm,” explains Brüggemann. In particular, we should keep the leg muscles and the ankle, knee, and hip joints warm.

The best way to do this is to wear long, breathable clothing when running in the winter. Long running pants protect the working muscles of the legs in cold weather and also the knee and hip joints. Long running socks also protect the ankle, Achilles tendon, and calf muscles.

To provide good traction on wet, slippery surfaces, the outsole of the U-TECH Nevos Element has a rubber-like trim – known as Green Rubber. Scientific studies have shown that the coefficient of friction of the U-TECH Nevos Elements is on average up to 30% higher than that of conventional running shoes.

If we run not only in cities, but also, for example, in forests at a higher elevation, we can attach universal spikes to our running shoes. These work like snow chains on car tires.

But whether the roads are covered with snow or dry – in the winter, we usually run when it is still or already dark outside. For us runners, this has two consequences. First, we have to run more carefully than usual. We often see icy spots or blocked road sections only at the last moment. On the other hand, other runners, cyclists, or car drivers cannot see us well. If we run in the dark, we have to draw attention to ourselves.

In order to be spotted in time by other road users, our running gear should be reflective and glow in the dark. This applies to our running shoes as well as to our clothing. For this reason, True Motion running shoes offer 360° reflectivity.

To ensure that running on cold days works, six more tips for running in the winter are helpful in addition to having the right equipment.

1. Warm up properly: When it’s cold outside, this affects our bodies. In order to properly stimulate the metabolism of our muscles, it is important to warm up slowly, yet carefully. To stay healthy, it’s advisable to warm up for 15 minutes instead of ten before a winter run.
   
   

2. Find a suitable route and do not train too long and too intensively: How long we run varies individually and depends on our level of performance. In principle, however, the joint cartilage, menisci, and ligaments are less resilient, especially in sub-zero temperatures – and we therefore tire more quickly when we exercise in the winter. Therefore, it is particularly important to choose a running route where we don’t risk getting too cold or training too intensively.
   
   

3. Don’t breathe in the cold air: If we breathe in too much cold, dry air too quickly, breathing problems can develop. When running, we can prevent this by exercising more slowly while breathing shallowly and evenly through the nose. In addition, in very low temperatures, it helps to wear a scarf or sports mask over mouth and nose.
   
   

4. Run upright and pay attention to your body’s center of gravity: Especially in the winter, icy surfaces increase the risk of slipping. In order not to fall down while running, it helps to have the right running posture in addition to a good, non-slip running shoe. To have better balance, we should make sure to place our feet under the center of our body when running instead of too far forward.
   
   

5. Move the cool-down indoors: Even if it’s cold outside – we still sweat when we run. But especially at the end of our training session, this can become a problem. If we reduce the intensity, we start to feel cold in our wet, sweaty clothes after just a few minutes. We should therefore move our cool-down indoors – and at best take off our sweaty clothes right away.
   
   

6. Shower immediately: Once we have finished our workout, the first thing we should do is take a shower. This prevents us from getting cold or even hypothermic.