Fancy some sport in winter? Here are the 7 best tips for running in snow and ice. Because jogging is especially wonderful now and can boost the immune system properly.
As soon as the weather is nice and mild, you see joggers everywhere. Wearing an airy shirt and short shorts, you can enjoy balmy summer evenings outside while running. On forest paths you meet an ally every 30 seconds, be it a jogger, walker or cyclist.
But as soon as the first cold front arrives in autumn, all the roads and paths are swept clean. I, too, was one of these fair-weather runners.
When it gets dark earlier and the first snowflakes cover the ground, my running shoes usually went into the closet for winter break. But since last year everything is different: Since I finally managed to be addicted to running, I can not do without it.
But does running in snow and ice make any sense at all? Or is it even dangerous? Here I tell you my tips and rules for running in winter:
Table of contents
- 1. there is no wrong weather, only wrong clothing
- 2. gloves, cap and good socks for winter run.
- 3. the right shoes for wet and cold water
- 4. see and be seen when running in winter
- 5. find the right time to run in winter
- 6. know your running route during your winter run
- 7. safty first when running in the dark
- My conclusion:
1. there is no wrong weather, only wrong clothing
A saying that really applies. You can run in any weather - except in extreme temperatures of +35° or from -15°. It's also better to avoid jogging during storms, heavy rain, thunderstorms or hail. With everything in between, there is no excuse. You just need the right clothes.
When running in winter, you should opt for thermal running tights. They are slightly thicker than ordinary running tights and slightly roughened on the inside to keep you perfectly warm. Most winter running tights also have reflective elements integrated, so that you can be seen better at night or in poor visibility.
On the upper body you should fall back on the layering principle. A breathable and fast-drying undershirt or T-shirt and a longsleeve over it. Ideally, this is made specifically for running, so it dries faster and keeps you nice and warm.
Depending on the temperature, put on a warm gilet, a soft shell jacket or a fleece jacket. If it rains or snows, put on a thin rain jacket as the last layer.
Just make sure you don't dress too warmly! When you leave the house, you should shiver slightly. Because after the first 5-10 minutes your body really heats up. I know, these first minutes are hard, but you have to go through it ;-)
If you wear too much, you'll start to sweat and can easily catch a chill in the cool temperatures!
This outfit will keep you warm even on freezing cold days!
2. gloves, cap and good socks for winter run.
You hardly think it, but it is through the feet, hands and head that the body loses the most heat. Therefore, these parts of the body need to be warmed especially.
But again - not too much of a good thing! Sports gloves warm your hands if you often have icicles as fingers like me.
A headband will also protect your sensitive ears and soak up some sweat. Yes, it sounds gross, but it's important because you'll get sick easily in the winter with dripping wet hair.
Your feet are very important: they should always be kept warm and dry. Special sports socks are ideal for this. They allow enough air to your feet, keep them warm and also protect them from moisture. Sounds perfect, doesn't it?
You will see - even when running in the winter you will be really warm! Even if I have been freezing all day, after 15 minutes at the latest I get really warm!
3. the right shoes for wet and cold water
I love my running shoes. The first shoes that really fit me. Light, airy and absolutely comfortable. But as airy as they are in the summer, they are sensitive to moisture in damp weather and wet ground.
I noticed this in the fall during my first encounter with a puddle: Already in the first second in which I stepped with my foot into the wet, everything, really everything, was wet. I really noticed how a big puddle collected in my shoe and with every running movement the water splashed out again. Kind of funny, but in the winter I do not really feel like it.
So pay attention to the material when choosing shoes. Airy mesh is perfect for summer, but absolutely unsuitable for winter. Running shoes that are truly waterproof are hard to find. Mostly you find such in the trail area or for hiking.
If you run a lot on asphalt, these are unsuitable. Nike has many models with a special coating in the range, called "Shield". I run with the Air Zoom Pegasus 34 Shield from Nike, and am absolutely thrilled. They are water repellent, warm and have a good profile - perfect for asphalt and also snow.
If you already have good winter running shoes, but they don't have much tread, we recommend spikes to put on them. They are quite inexpensive and quick to attach to the shoe. In snow and ice, they offer you enough grip. But with spikes you have some extra weight, which could make running more difficult.
4. see and be seen when running in winter
This applies not only when going out, but also when running at night :) Without light and reflective clothing nothing goes.
You know those funny headlamps that make you look so funny? Yes, that's exactly what you need!
These lamps are small, light and shine extremely well. With many models you can adjust the angle, so you can adjust the light cone exactly to your needs. Without a lamp you can tick off running in winter and dark - because even if you can see well on roads without, others can see you well with it. Drivers, cyclists and walkers will thank you.
Should you run on poorly lit paths, you see surprisingly well with such a headlamp. I was totally gobsmacked, even in the forest (yes, I love to run in the dark in the forest!) and at new moon the visibility was totally good.
But always carry a spare battery with you - it has already happened to me that the lights went out in the middle of the forest. Pretty stupid, luckily I had my phone with me, otherwise I would probably still wander around in the woods.
Reflective clothing should not be underestimated. It helps you to be seen better, especially from behind. Cars or cyclists will then see you immediately. Many outdoor clothes already have reflective elements. If not, you can simply order a few stickers and equip your existing clothing with them.
5. find the right time to run in winter
Unfortunately, winter brings little daylight in Germany. It sometimes gets dusky as early as 15:00 - so when should you run? Morning people have it easier. They can simply postpone their running sessions to the early morning hours before work or university. It's usually already a little brighter then.
It gets difficult when you can't go running until after work. When I get home, it's already pitch dark for a long time. Here you can either run in the dark or use the lunch break for a quick run.
I usually do it like this: during the week, two short 40-minute sessions after work. It's already dark, but I don't mind. On the weekend I have it easier and plan my long running session in the daylight.
So postpone long sessions until the weekend. If you can't help it during the week, how about running on the treadmill, 1-2 sessions of Crossfit or another interesting indoor class?
6. know your running route during your winter run
Are you also someone who gets bored quickly? Who loves to discover new ways? Then I have a tip for you - let it be in winter! Believe me, through leaves, rain and snow, even the usual route looks completely different in winter. Especially when you run in the dark, you can quickly lose your orientation.
It happened to me on my first trail run in the dark: I ran a familiar route in the opposite direction, losing my bearings in the forest. The trails were very difficult to see in the dark.
The result: Several spider web acquaintances (with the headlamp you will see EVERY thread exactly ^^) with end in a small swamp. Yes, there I stood now, ankle-deep in the ice-cold water and was glad that I found the way then again. My toes then felt icy - so anything but a relaxed winter run.
When running in the winter, it's best to only take paths that you know inside and out and that have some lighting. If you don't feel comfortable at all, it's best to run on sidewalks next to the road. These are usually well frequented and well lit.
7. safty first when running in the dark
Running in winter can be a real pleasure - but it's not completely safe. Slippery roads, wet leaves and slippery passages invite you to slip. Be especially careful!
However, runners are most afraid of the dark in winter - sometimes rightly so, unfortunately. I live in a safe, rural area, but you're probably not really safe anywhere.
When I walk in the dark I'm not afraid, but I feel a little queasy, especially in the forest. You see animals that you never see - deer, foxes, owls... they don't do anything, but they can scare you.
Stray dogs or violent criminals can be dangerous. If you run alone in the forest, you can see them only badly. Unfortunately, many runners have been attacked in Germany. Therefore, pay special attention!
I have a few more tips ready for you if you want to run in the dark:
- Warm yourself with a Warm up in the apartment!
- Join a running group! The more people, the safer it is for you
- It is best not to choose dark and deserted forest paths
- Tell a trusted person exactly where you are running and when you should be home for each run (and check in afterwards :) )
- Even if it's hard, it's best to run without music - if you can't see much, you should at least hear well (footsteps behind you, cars, animals, etc.).
- Always take a fully charged cell phone with you
- A safety spray or pocket alarm can provide additional safety and help in an emergency (if used properly)
- Walk on lighted sidewalks next to a busy street - then you won't feel so alone and in case of need people will be there quickly.
- Don't always jog on the same path at the same time - if someone is watching you, they can never tell when you run where
- If you are unsure, it is better not to run alone. Let a friend accompany you
My conclusion:
With these 7 tips, running in winter is really fun! Try it out and enjoy with all your senses the new impressions - cold air, damp leaves, the feeling of freedom...and finish the winter run at home with a wonderful, warm bath with Bath balls off!
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