I have been a winter running enthusiast for years, and I can tell you that this season offers magical moments for runners. Breathing in the fresh air, hearing the snow crunch beneath my feet, and feeling that deep satisfaction after a run in the cold: it’s a joy I would love to share with you.
And guess what? Running in winter is accessible to everyone. You don’t need to spend a fortune. With a little creativity and preparation, you can start running in winter.
1. Basic equipment:
You don’t need the latest equipment. Here’s what I prioritize:
- Good running shoes: I use my usual running shoes. When the surface is slippery, I add a sole with small spikes (available at a low price) to make sure I don’t slip. If you don’t have traction spikes, I recommend buying some or running on streets or trails that aren’t icy.
- Clothing: You don’t need to invest in high-end brands. A breathable base layer (such as a fitted shirt) and a light puffer jacket or a lightly insulated windbreaker are more than enough. For your hands and feet, use standard gloves and a good pair of ski socks. For your legs: leggings with ski underwear underneath, or lightly insulated pants. A neck warmer, a toque or headband, and you’re all set!
The trick is not to be too warm at the start. You should feel slightly cool when you begin running. Within a few minutes, your body will warm up and you’ll be comfortable.
2. My tips for running in cold weather
- Start slowly: At first, I run slowly as an active warm-up. This allows my muscles to gradually adapt to the cold.
- Adjust your pace: Running in winter also means accepting that you may need to slow down if conditions require it. I prefer long, easy runs in winter; I don’t do intervals on ice!!!
- Choose your routes: Icy sidewalks or heavily snow-covered streets aren’t always the best places. I like running on groomed snowshoe trails or around parks. It’s safe and often quieter.
3. Eating and drinking: my essentials for maintaining energy and hydration
In winter, our bodies work harder to stay warm. Here are a few suggestions for fueling and hydrating:
- Before your run: A carbohydrate-rich snack, such as dried fruit, fruit purée, fruit juice, or one or two Zenit energy balls, is perfect for providing the fuel you need.
- During your run: Even though cold air reduces the sensation of thirst, your body still sweats. Proper hydration is essential to prevent dehydration. Bring an insulated water bottle with a warm drink if needed, or water mixed with electrolytes for outings lasting more than 2 hours. For activities lasting more than 90 minutes, plan to bring a carbohydrate-rich snack!
- After your run: Drink a hot beverage, such as Zenit protein hot chocolate, or a hot herbal tea with a Zenit energy square. This helps warm you up while maximizing recovery.
4. Why I love winter running
Running in winter reminds me of how capable our bodies are of adapting. It’s also a way for me to recharge when I’m tired from my workdays and the lack of daylight outdoors.
I know the idea of running in the cold can seem intimidating at first. But believe me, with a little preparation, you’ll quickly come to love these magical outings.
Ready to give it a try?
Look through your drawers for suitable clothing, put on your running shoes, and get outside to enjoy winter. Remember: stay hydrated, even if you don’t feel thirsty, and listen to your body. You don’t need to wait for spring to keep running.
Happy running, and enjoy winter!
Danielle