- In winter, physical performance can actually improve thanks to the cold. Lower temperatures reduce the energy your body needs to regulate its temperature.
- Prepare yourself by dedicating a few minutes to warm-up exercises. Wear appropriate clothing and protect your hands, feet and ears from the cold.
- Set clear goals and seek company to keep motivation and enthusiasm high.
“It’s not the right season to start running, it’s cold.” But come summer, it’ll be too hot. What excuse will you give yourself then to postpone lacing up your shoes and heading out for a run? The “right” time is now. Turn a challenge into an opportunity. Make the cold your ally instead of your enemy.
What happens to your body
In winter the cool breeze slapping your skin helps your body maintain thermal balance, a much more complex task in summer when your body has to expend a great deal of energy to regulate temperature, increasing sweating and consequently the risk of dehydration. With less distraction you can allow yourself to focus more on performance.
How the body reacts to the cold
Cold temperatures can cause your muscles and joints to stiffen, which means you’ll need to invest time in a good warm-up to activate and prepare your body. A few minutes of targeted stretching can do wonders. Don’t underestimate the importance of proper gear: choose materials that protect against not only the cold but also wind and rain.
Cover all extremities—hands, feet, and ears are especially vulnerable to the cold. Use gloves, thermal socks, hats, and headbands. Ready? Start with slow, controlled breaths to avoid the “cold burn” sensation, which is caused by tracheal dehydration, not lung issues. Even in cold weather, don’t neglect hydration.
Motivation is the real obstacle
Short days and weather can dampen your enthusiasm, but don’t let it! Running will help you combat stress and improve your mood. Set clear goals, such as getting in shape or training for a future event. Running with friends or joining a running group can give you extra support, but remember, the key motivation has to come from within.
Tips & tricks for handling the cold
- Dress in layers, without overlapping garments to avoid the opposite effect of being hot and sweating too much.
- Hydrate even in winter, because the body always needs water and nutrients to be able to function at its best.
- Make post-run arrangements if you don’t leave home with your workout: bring dry clothes and maybe even a hot drink so you don’t get cold.