Getting properly equipped for winter running
Clothing designed for running without overheating
First and foremost, remember that nothing beats the famous layering technique (or the “onion” method). To run in maximum comfort, the ideal outfit is:
- A breathable base layer: forget cotton, it traps sweat. Instead, opt for a technical fabric that easily wicks moisture away from your skin. Merino wool is particularly effective in this regard!
- An insulating midlayer: its purpose is to keep you warm while allowing air to circulate. Fleece is a good choice.
- a windbreaker or waterproof jacket: perfect for dealing with wind and rain.
To ensure your comfort during your run, don't forget to wear gloves, a hat, and a pair of thermal socks. Your extremities are more sensitive to the cold, so don't neglect these areas, or you'll have a much less enjoyable run!
The importance of footwear suitable for wet or slippery surfaces
Cold weather is fine, but ice is another story! To avoid unexpected and potentially dangerous slips, choose shoes with grippy, waterproof soles. If you're planning on walking on snowy trails or long distances through the mountains, crampons or overshoes can make all the difference. It may seem extreme, but it could save you from an embarrassing (and painful) fall!
Nutrition and hydration: eating well before and after winter races
Energy intake before exercise: not to be overlooked under any circumstances
In winter, your body uses more energy to keep warm, so you need to adjust your fuel intake. Before heading out into the cold, it's a good idea to fill up on carbohydrates so you can enjoy sustained energy. Our energy puree, for example, will provide you with the necessary energy without weighing down your stomach: 100% suited to quick digestion and a light start.
For their part, our energy gel are not to be overlooked, as they are designed to provide you with a gradual release of carbohydrates. Practical, they slip easily into your pocket and are ready to use when you feel hungry. However, it should be noted that this article is specifically about preparing for running. On the other hand, you will need to adopt a specific triathlon nutrition For example, if that's the event you're preparing for. Athletes know how to adapt, and nutrition is no exception!
Cold weather does not rule out dehydration!
Even if you sweat less, winter also causes you to lose water, especially with cold air drying out your skin. And as you know if you regularly read our articles, at Baouw, we don't mess around with the issue of hydratation Also, remember to drink before you set off (at least 250 ml in the hour before your run) and after exercise to compensate for fluid loss. Electrolyte-rich waters are particularly useful for restoring fluid balance, especially after an intense session. Saint-Yorre is an excellent choice, particularly due to its high sodium bicarbonate content.
Our practical tips for optimizing your winter running
What about warming up and stretching when it's cold?
Warming up is even more important in winter because muscles are naturally tighter. By taking a few minutes to do dynamic movements such as knee lifts, jumping jacks, or arm rotations, you warm up your muscles and prepare for the effort ahead, while reducing the risk of injury.
Similarly, don't skip stretching after your run! Even if you're dreaming of hot chocolate and a blanket, stretch your muscles well to avoid soreness the next day. A 5-minute post-run session can really make a difference. Don't forget that sport and stretches go hand in hand!
Visibility and safety while jogging in cold weather
Winter days are short, and if you run early in the morning or late in the afternoon, visibility can be a real issue. So don't skip wearing clothes with reflective strips to stay visible. A headlamp or light-up armbands are also great options, especially if there's fog or snow. Your safety comes first!
Running in winter means encountering the cold and fresh air, which is sure to invigorate you! With the right clothing, proper nutrition, and safety precautions, you'll not only be ready to face the winter season, but also enjoy it to the fullest. So get outside, breathe in the fresh air, and let your shoes leave tracks in the snowy trails. In short... go play outside!
