I've always had a love-hate relationship with running. Going too fast, hurting myself, and then struggling to find motivation to start again - these were familiar patterns. That's one of the reasons why I decided to specialize in running expertise as a physiotherapist: to help others avoid the mistakes I made by learning to manage their training and prevent injuries.
When winter arrived this year, I found myself seeking ways to enjoy the cold season more and make the most of my daily dog walks. Winter running emerged as the perfect solution - a chance to start gradually, train my dog as a running companion, and improve my cardiovascular fitness simultaneously.
What I discovered surprised me: winter running isn't nearly as daunting as many believe. With proper preparation and mindful technique, it can actually be more enjoyable than running in other seasons. Sometimes, the snow-covered paths even provide better challenges and joint cushioning than bare pavement! Let me share some essential tips I've learned along the way to help you make the most of your winter running journey.
Preparing for Winter Running
The key to a successful winter running experience lies in meticulous preparation.
The Art of Layering
First layer: Technical underwear that wicks away perspiration
Second layer: Insulating clothing for warmth
Third layer: Protection against wind and precipitation
This approach will allow you to stay warm while avoiding excessive sweating, which can quickly become problematic in cold weather. From there, you only need to adjust the layers according to the outside temperature, the effort you plan to make, and your personal sensitivity to cold.
Proper Footwear
Shoes are a fundamental element for your safety and comfort during winter running.
Shoes: Choose models adapted to your practice. Waterproof shoes keep your feet dry but take longer to dry. Ideal for long distances if you're sensitive to cold. Non-waterproof models, while less water-resistant, dry faster - an advantage if you run frequently in very wet conditions.
Crampons: Adding removable crampons is particularly recommended for days when ice covers the trails. They will allow you to run with confidence even on the slipperiest surfaces. Otherwise, make sure you have at least a sole with good grip, such as trail running shoes.
Socks: Choose quality thermal models that will keep your feet dry and warm, while preventing blisters. It's an investment worth making.
Maintaining Motivation
Winter can put your motivation to the test. Here are some effective strategies to stay engaged:
Find a partner or join a group. Although running clubs are more active in summer, check out local cafes or social networks to discover those that maintain their activities year-round.
Create a motivating atmosphere with podcasts or playlists. Some podcasts even offer progressive programs that will guide you step by step in improving your distance, pace, and running technique.
Set specific winter goals. Use this season as a training base for your summer challenges or set unique challenges specific to winter.
Explore new snowy routes. Slightly slippery winter surfaces further strengthen your stabilizing muscles, which can improve your power once back on classic surfaces.
Remember that each winter outing strengthens not only your physical condition but also your mental resilience.
Preventing Injuries in Winter
Winter running solicits your body differently. Cold increases muscle stiffness while slippery surfaces alter your natural biomechanics. Recent research in sports medicine confirms the importance of adapting your technique: favor shorter steps with increased cadence to optimize your stability, reduce fall risks, and improve the overall efficiency of your stride.
Practical Tips
Complete warm-up: Indoors if needed for 5-10 minutes to prepare your muscles for the cold.
Increased vigilance: constantly scan the terrain in front of and around you to identify slippery areas
Adopt a preventive posture: slightly lower your center of gravity to improve your stability
Anticipate risks: slow down before potentially dangerous turns and descents
Listen to your body: be attentive to warning signals (joint pain, numbness) that require a break
Conclusion
Winter running transforms the cold months into a period of stimulating and invigorating activity. I hope these tips have not only informed you but also inspired you to put on your running shoes despite the cold. As with any physical activity, remember that safety remains a priority to fully enjoy this enriching experience.
As a health professional, I recommend avoiding running in certain extreme conditions:
Temperatures below -25°C (with wind chill factor)
Significant black ice
Violent snowstorms
Respecting these limits will allow you to fully enjoy the benefits of winter running while preserving your health. Remember that consistency in safe practice will bring you more benefits than a risky outing in extreme conditions.
To support you in your winter running practice and prevent injuries, I'm here for you. Schedule an appointment for a personalized running assessment that will allow you to fully enjoy your winter outings.