Running in Winter – Aren’t You Making These 5 Most Common Mistakes?

You can run all year round and in any weather, even in winter. Thanks to this, your fitness will improve, you will be healthy, full of energy and ready for the new season! You just need to follow a few rules and avoid doing these things.

Mistake No. 1: Too many layers of clothing

Of course, it is sometimes really cold outside, but that does not change the fact that once you start running, you will warm up quickly and feel hot. An old golden rule applies here as well – dress as if it were ten degrees warmer outside. When you step out of the house, you will certainly feel cold, but after a few minutes you will feel great. Down jackets and thick insulated coats do not belong to running; use them after finishing your run if you do not have the option to get into a warm place.

Mistake No. 2: Frequent stopping

Even at low temperatures, you will not catch a cold while running. However, it can happen if you stop. When the body is not moving, it cools down very quickly and there is a risk of getting sick. Cold sweat is the worst. Therefore, even if you are waiting at traffic lights, jump, run in place or jog a few meters. After finishing your run, go immediately into a warm place and do your stretching at home or at least in a hallway where it is not so cold.

Mistake No. 3: Wearing the wrong shoes

When snow falls, it is great to run on it, but regular road running shoes may no longer be sufficient, especially because of their smooth sole, which slips incredibly on packed snow and ice. If you do not want to buy different shoes with a rougher sole that grip better on this surface and can also be useful for terrain, then at least get traction cleats – these are special rubber slip-ons for shoes that contain spikes and provide grip on slippery surfaces, preventing falls and subsequent injuries. For those who run regularly, we recommend studded shoes with removable spikes.

Mistake No. 4: Insufficient visibility in the dark

Even though the days are getting longer, it still gets dark early, so not everyone has the opportunity to run during daylight. It is important to keep in mind that without reflective elements on clothing, a runner is not visible even in the city, let alone on the road. Therefore, the more reflectors and lights, the better. Flashing armbands or leg bands that shine red are very visible. With these, you will definitely not be overlooked, and a quality headlamp always comes in handy.

Mistake No. 5: Forgetting to drink

When it is warm, replenishing fluids is natural, but even in winter we sweat while running, although it is not as noticeable. Therefore, hydration is important. During the day, drink a sufficient amount of water and during running, use an isotonic drink – for example Isodrinx or the sugar-free Zerodrinx. After finishing your run, Regener or Magneslife Active Drink is great.

Text: Soňa, Running2.cz