How to prepare for the winter?

Have you run or walked this fall and wondering how to prepare for winter running? Or have you been running for a few years and would like to make your winter running experience more enjoyable?

Of course, running when it's cold is a challenge. Obviously, it is necessary dress appropriately and provide several layers. Except that beyond clothing, there are certain points to respect to prepare yourself for winter running. Here they are :

Warm up inside

If you tend to get cold in the winter and dread the moment to walk out the door, you could try doing your warm-up indoors. You could, for example, do a short sheathing session before you go out for your run.

This will allow you to go outside already feeling warm. Personally, I love this process! Obviously, you must avoid sweating before going out, otherwise you will cool down too quickly when you are outside.

Hydrate adequately

Even though we generally drink less in winter, it is still important to drink according to our thirst. To prevent your water from freezing, here are some suggestions:

• Put your hydration belt or your water bottle under your coat;
• Keep a gourd near the door of your home and perform curls;
• Use an insulated gourd;
• Put hot water in your gourd.
  • If you use this method, I suggest you use cold water from your tap and heat it up afterwards. It is not recommended to drink the hot water that comes out of a water heater.

Prepare your lungs for winter

When we run in winter, the air is colder and drier. This can lead to discomfort in the respiratory system and even asthma on exertion.

To avoid this, you must first progress slowly and quietly get used to running outside in winter. Now is not the time to force yourself into a very difficult interval session during the first cold weather. The proof, the majority of sporting events are canceled during temperatures below -20 degrees because they would have damaging effects on the lungs.

It might also be useful to wear a tube scarf in front of your mouth in order to moisten and warm the air that enters your mouth.

Choosing the right shoes for winter running

We also recommend that you choose the right shoes to prepare you for winter running. We conducted an interview on this subject with François Béland from Fradette Sport available on Youtube.

The sole type winter crampons that you attach to your shoes can also be your allies when the road is icy. This item will allow you to go out braving the winter regardless of the weather conditions.

Be visible

Who says winter, says less sunshine. So there is a good chance that you will go out in the dark. If so, make sure you have clothing that has reflective strips so you can be seen by motorists. Another alternative would be to simply go there with your headlamp! For more tips on running safely in winter, click here.

And you, what are your best tips for adapting to winter racing?

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

See Full Bio