When the temperatures start to drop, you sometimes find it difficult to stay motivated to run, especially if you like to run very early in the morning or at dusk. However, with quality equipment and the establishment of a few good habits, you will continue to enjoy running even if the weather is uninviting. In this article, we give you plenty of tips so you can run in cold weather in the best conditions.

Favor the 3-layer clothing technique

When you're doing an outdoor activity, choosing clothing that helps you stay dry and warm allows you to have a pleasant and discomfort-free outing. In summer, you will want to wick away as much perspiration as possible to stay dry.

While in winter, in addition to eliminating sweat, you will also need to keep your heat, by regulating it optimally. The 3-layer principle is a clothing technique that consists of superimposing 3 layers, each of them having its own particularity. This is the ideal trio to protect you from the winter cold and conserve your energy as much as possible., for a successful outing.

A first layer to wick away perspiration

When you exercise, your body quickly begins to sweat to regulate your body temperature, which increases with exercise. We've all had the unpleasant experience of a wet T-shirt sticking to your skin, which can sometimes be difficult to remove before showering.

The first layer, which is in direct contact with the skin, has the main mission of avoiding these inconveniences thanks to its breathable properties. This layer absorbs and transfers perspiration to the upper layers, which is an excellent moisture-wicking mechanism. In fact, once the sweat is no longer in contact with your skin, it no longer creates a feeling of cold and allows the body to warm up better.

As a first layer, you can therefore turn to a technical t-shirt with long or short sleeves, made of a synthetic fabric, because this materials wicks away body moisture.

A second layer to retain body heat

The goal of this second layer is to keep you warm despite winter temperatures by retaining the heat produced by your body. It must also be permeable so as not to obstruct the perspiration that escapes from the first layer. We recommend:

  • fleece, which retains heat while wicking away moisture. You may want to choose a light jacket, as running is an intense sport., during which the body releases a lot of heat ;
  • running leggings are ideal, Because it is worn close to the body, it helps retain heat and prevents friction that can cause skin irritation. If you are uncomfortable with tight-fitting clothing, don't hesitate to add shorts ;
  • if the temperatures are negative, you can pair your tights with running pants, making sure that it facilitates freedom of movement.

A third layer to protect against the elements

In winter, wind, rain, and even snow are commonplace. It is therefore essential to have an outer layer so you can go out in all weather. A thin jacket, such as a windbreaker, is suitable. If it is really cold, you can choose a down jacket, but preferably sleeveless, because it is especially the bust that needs to be kept warm. Indeed, a down jacket with sleeves can be too warm for running. Thus, your body would produce too much sweat, which would be counterproductive from a heat input point of view.

Ban cotton

Cotton is not recommended for this type of practice, because it does not allow moisture to escape when you sweat. Synthetic materials are much more suitable because they are breathable and dry very quickly. Polyester or polyamide fabrics are particularly effective at repelling moisture.

It is also possible to opt for merino wool, as it is suitable for all seasons, which saves you from having to buy several types of clothing.

Thanks to its thermoregulating properties, it helps keep your body warm in cold weather and cools you down when it's hot. It also wicks away sweat very well. and has a reputation for limiting bad odors.

Don't forget to protect your extremities

Choose wool running socks

To avoid frozen feet and blisters, head to running socks containing wool. Wool is a materials natural, which has two very interesting properties for practicing sport:

  • She is thermoregulating : it helps keep your foot at room temperature.
  • It has properties antibacterial : this materials will greatly reduce the development of bad odors.

This materials does not cause irritation when it is of good quality. Only acrylic (the synthetic imitation of wool) and low quality wools can cause itchy sensations.

On this subject, our Run Ice model (made in France), has been made with 52% merino wool to help keep your feet warm while allowing perspiration to escape. It is among the highest percentages of wool on the market: This sock will bring incredible warmth to your winter running outings !

Guaranteed thermoregulation with the 52% merino wool of the Run Ice !

Generally, make sure there is enough room in your shoe to accommodate your new sock. If your foot is too tight, its compression will cause poor blood circulation, which will increase the feeling of cold. You may also suffer from cramps.

Normally, most running socks are relatively thin, even if they're made of wool. However, beware of double-skin socks (usually designed to prevent blisters). These have a double layer that can affect your comfort if you're short on space in your shoe.

To achieve an anti-blister effect without extra thickness, We recommend you look at our running and trail socks. We have developed Skin Tech© technology, which allows the sock to stay very close to your foot, which greatly reduces friction and protects your foot, while maintaining a thin and comfortable sock.

Choose suitable shoes

As for shoes, no matter what type of terrain you usually run on in cold weather, the waterproof membrane is to be considered! It provides a slight plus in terms of warmth, thanks to the waterproof shell around your foot.

But it also has the disadvantage of breathe less and not be able to wick away moisture as well as a non-waterproof shoe ! If you get the inside of your waterproof shoes excessively wet (by walking in a puddle, snow, or rain, etc.), moisture wicking and drying will be more difficult. There are several running shoes depending on whether you run on the road, trail, mountain, or track.

And don't forget: to ensure your joints absorb shocks throughout your run, always be careful of the terrain you are running on (slippery surfaces, rocky slabs, etc.).

Protect your hands from the cold

If you run in very cold weather, don't skip the gloves. Even if your top has sleeves that cover your hands a little, that's not enough.

You can wear fleece or wool running gloves. They have the advantage of being very warm, but on the other hand, they offer little protection from rain and wind. That's why if you want to counteract humidity, It is better to buy gloves with waterproof and water-repellent fabric.

Keep your head warm

Among the essential accessories for going running without coming home completely frozen, we will add the cap. In addition to providing warmth, it must wick away perspiration, which is why polyester is a good option. And if you are very sensitive to the cold, don't hesitate to add a neck warmer.

Running accessories sometimes feature reflective details. Consider this if you often run at night !

Don't skip warming up if you're running in cold weather

In winter, the risk of injury is greater because muscles, ligaments and tendons are stiffened by the cold, which reduces irrigation. If you run, you must above all Warm up the hamstrings and calves, although it is important to take care of the rest of the body as well. You can do a little skipping rope, do some jumping jacks, run by bringing your right heel to your right buttock and vice versa, etc.

Remember to hydrate yourself

When it's cold, we feel much less like drinking. However, cold air increases dehydration. That's why it's important to drink during and after your running session. Drink regularly, in small sips. If it's too difficult to swallow cold water, don't hesitate to bring a thermos of tea or herbal tea with a dash of honey.

 

Photo: Trail des Cimes

Choose a suitable diet before running

When you run in cold weather, you burn more calories. It is therefore not recommended to start on an empty stomach even if you run very early in the morning. However, running does not expose you to the cold for a prolonged period, unlike ski touring, for example. Your energy expenditure will therefore not be as significant, but it You will still need to increase your carbohydrate intake. Before leaving, focus on fast sugars by eating dried fruit, a banana, compote or energy bars, for example. And throughout the winter, favor seasonal vegetables full of vitamins.

Focus on your breathing

Cold air tends to irritate the airways, so it's best to breathe through your nose. In fact, if you've ever tried breathing through your mouth, you've probably felt some irritation in your throat. This is why the ideal would be to inhale through the nose, because it allows the cold air to warm up before it reaches the bronchi, and to exhale through the mouth. However, everyone does their best. People with a deviated nasal septum, for example, have much more difficulty breathing through their nose. The important thing is not to get out of breath.

As you can see, running in cold weather is just as fun if you choose the right gear and make some minor changes to your habits. Heading for a little run in the cold ?