Five tips for running in winter

Here are my five personal tips for having a good winter.

1. Be visible

This point is probably the most important, because an inconspicuous runner runs (it is the case to be said!) The risk of not running for long. Especially in the middle of winter, when snow banks force us to run closer to the middle of the road and the streets are slippery, you need to be visible and foresight. Personally, I still consider that motorists have not seen me ... which is often true! The best way to be safe would be to dress up as a Christmas tree, but it's not super practical. An intermediate solution is to run with a headlamp. This is visible by law and since it moves, it attracts the attention of motorists. You can also wear reflective clothing.

2. Protect your lungs

First, it is impossible under normal conditions to freeze the lungs. On the other hand, the dry and very cold air that enters can sometimes cause asthma on exertion or simply discomfort in the respiratory tract. To avoid this, you can wear a scarf, 'neck warmer' or 'buff' in front of your mouth. This will moisten and warm the area you inhale. On the other hand, it's a bit awkward to do intervals.

3. Set off with the head wind

I remember a few long outings which started well (good pace, pleasant temperature) and which ended in a rather unpleasant way (slow pace, slight frostbite). That's why I almost always start my winter trips against the wind. The return is more pleasant and if I am too cold, I have the “hottest” part of the route to do.

4. Find a way to do intervals

I think winter is a good time to increase the weekly training volume and this will be reflected in the training programs to come up. Except that I consider that to maintain a good form during the winter, it is necessary to seek the VAM sometimes. Here are some options available to you:

• A continuously plowed street with little traffic (rare)
• A coast continuously cleared of snow and little traffic (less rare)
• A stationary bike
• Cross-country Skiing
• Racket
• roller skate
• Circuit training style muscle training
• Conveyor belt
• Indoor athletics track (ideal for keeping a fluid technique)

5. Adapted shoes

Note that this point comes last, because it is perfectly possible to run in winter with summer shoes. On the other hand, it is more pleasant and safer to run with a well-fitted shoe that is ideally waterproof. Several companies now offer shoes with a waterproof liner that also covers the ankle, as well as a crampon that is aggressive enough not to slide (too much) in the snow.

Basically, in winter, you have to be careful and enjoy slower rides. Do you find these tips useful? To help your running friends run well this winter, share this article with them, they'll probably appreciate it:

Daniel Riou General director

Managing Director of Challenge Group, Founder of Corporate Challenge and co-founder ofAltterre. I love anything related to physical activity and overall health. Holder of a bachelor's degree in Kinesiology from'Laval University Various trainings by The Runner's Clinic Emergence ProgramBeauce School of Entrepreneurship National Coaching Certification Program Level 2 in Badminton National Coaching Certification Program Level 1 in Weightlifting

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