Do you want to get back in shape after the holidays? All the tips to go running in winter
To get back in shape or even just stay healthy, physical movement is essential and one of the simplest activities to try is certainly running. It really only takes a pair of comfortable shoes and the right clothes to be able to run at any time of the year or anywhere in the world - and while it is undoubtedly more pleasant in the milder seasons, it is a habit that can be maintained (or one to acquire) with good discipline even in winter.
If you start running in the colder months without having done it before, it may seem a bit uncomfortable - or if you approach the activity in the wrong way, you can let yourself be discouraged by the first difficulties you encounter. Yet with the right measures, even running in winter can become a healthy habit at no cost.
Suitable clothing:
Start with shoes suitable for the activity you intend to undertake. It pays to invest a little in a good pair of shoes, which will prevent injuries and make it easier to run. If you run on the street, you can also use footwear that has a smoother sole, but if you want to run on paths or dirt roads (trail running), then you will need shoes with a non-slip sole, which guarantees the best grip on the ground, and are reinforced so as not to feel all the pebbles on the ground. They must also be highly waterproofed.
Dress in layers: Instead of one heavy jacket, use more layers and only finally put a light waterproof cover over all of the clothes. And if you feel hot during the run, you can remove a garment and put it back on as soon as you finish running, when you risk getting cold.
Accessories: Chances are you will feel cold in your hands, throat, feet, ears even if you are running. So use socks that help keep your feet warm but also let the feet breathe (wool ones are good, if it's really cold). Bring a fitted cap or better yet a headband that covers your ears, and it will also be a barrier to sweat getting into your eyes. If it is not possible to use turtleneck sweaters or jackets (even shells / wind cheaters), bring a neck warmer with you to avoid getting cold on the neck, but which is not too bulky - otherwise it could become uncomfortable.
Also, if before warming up, you are afraid of feeling cold in your hands, gloves (even those that leave the fingertips uncovered) and/or handwarmers will be very useful.
In any case, wear clothing that has reflective surfaces, so you will be clearly visible to any vehicles on the road.
Before you run:
- Check the forecast: do not be discouraged by the temperatures, but avoid running in the rain or when there is the risk of finding ice on the ground. If you can organize yourself to be able to, running in the central parts of the day - from late morning to the very early hours of the afternoon - is the safest time in winter, but checking the forecast even early in the morning will be fine.
- Drink water: even in winter you need to hydrate. So it's good to drink and maybe even take some water with you while running.
- Always let someone know that you are about to go for a run and in which area you intend to run.
During the run:
- Start calmly: especially if you haven't been running for a while - you need to set yourself achievable goals and start small. Start with 10 or 15 minutes of running, and also proceed very slowly - little more than a brisk walk, keeping the pace constant. Going fast in the beginning drains your energy when you are not trained, and within a few minutes you feel like giving it all up and going home.
- Warm up first and cool down afterwards: before running, walk briskly and without stopping for at least 10 minutes, and do it at the end of the run too - even better if practicing some stretching moves too. Never start running from a cold start or stopping dead suddenly - otherwise you risk getting cramps.
- Do not force yourself to continue if you feel pain or some other problem: it is better to slow down or stop and in case resume your running program the next day, rather than causing lasting damage to your body.
If you set simple, achievable goals and increase them very gradually, the very fact of being able to reach them from time to time will be enough motivation to continue - and running could really become the healthy habit that prevents from getting so many health problems.
