Vi kender det alle sammen. Vi kommer direkte fra et forår og en sommer hvor vi har været flittigt på landevejene for at få luftet løbeskoene. Men så kommer efteråret og ikke mindst vinteren. Så sker der noget i kroppen på de fleste. Det er ikke den samme motivation du finder frem når du skal ud og løbe i mørke og kulde, er det vel?
But don’t worry, in this article about running in the winter, or in the fall, we try to focus on the advantages and disadvantages of running when it’s cooler and a bit darker. Maybe if we’re lucky we’ll also motivate you to get going even though it’s winter. Because it doesn’t take much – running winter runs doesn’t have to be difficult.
Of course, there is already a group of runners who welcome winter with open arms. Autumn and winter are always more muddy roads, and not least trails. It is a season that trail runners often love, because the challenge becomes that much greater. And if you run your trails in the forest, you also often avoid the wind – the disgusting cold wind that can be when winter comes. And I personally think that running in the winter is super cool.
Everything is of course relative, and it is completely up to the individual runner how they want to run when it gets cold. We all have different requirements for winter running. Some want to stay in basic shape, while others want to challenge their bodies to new challenges.
Many people choose the treadmill…
When winter comes, many people choose the treadmill as their preferred place to run. There is basically nothing wrong with doing that. You just have to be aware of the things you miss out on by choosing the treadmill over running in the cold of winter. On the other hand, you also gain some things by choosing the treadmill. Below, we have listed the advantages and disadvantages of choosing the treadmill when running in the winter:
Advantages and disadvantages of winter running on a treadmill
Benefits
Easy and convenient
For those who are used to running, most people will agree that winter running is a bit more time-consuming than summer running. Just getting dressed takes a bit longer, and that could be 15 minutes that you could easily spend elsewhere in a busy day. On the treadmill, you just put on your usual running clothes and off you go. Of course, you should also consider whether you live far from your gym, if that is where you run. Because the travel time to get there must also be taken into account.
Warmer – more comfortable
If you're cold-blooded, it's all the same a bit warmer in the gym or at home on the treadmill. And you're free from having to think about the cold, wind and chill factor when running in the winter.
Reduced risk
On a treadmill, you naturally have a reduced risk of injury, compared to taking a walk on the road or in the forest in the winter. Outside, you may risk having to run on snow or ice, and thus be more exposed to the risk of injury.
Disadvantages
No challenge
When you choose the treadmill, it's straight, straight, and straight. If the treadmill allows it, you can spice up your run by going uphill a bit, but that's it. You should be prepared for a somewhat "boring run" when you choose the treadmill.
Monotonous
When you only run straight ahead and there is no other challenge, your run suddenly becomes very monotonous, and with that comes a workout that is not as effective as a road trip.
Less combustion
If you want to burn as much as possible, get off the treadmill and onto the road. The fact that your body has to activate a few more muscles when running outside, through turns, changes in pace, etc., gives you a better burn. The more versatile your training, the better your burn.
You will be one experience poorer.
When you're running on a treadmill, you're most likely looking out the same window or into the same white wall. Out in nature, you have the opportunity to see something new every time. And if you want to run the same route outside, not many days are the same when it's winter. So out on the road, you just get more for your money.
Before you go out for winter running
There are a few things you need to decide with yourself before you start winter running. Our recommendation is that you should decide with yourself what you want to use your winter running for?
And do you use your runs in the winter to supplement other sports? Many runners choose the decision that the winter run should be 5-10 kilometers, and they should be used to maintain basic fitness. When it is winter and there is a risk of snow and ice on slippery roads, it is not always easier to get, for example, a speed run, tempo runs or interval training up and running. So a good piece of advice from here is that you should decide what you want with the winter run. Go strategically according to a plan – a good winter running plan.
8 sharp tips for winter running outdoors
Before you head out on the road or into the forest in winter, here are 8 really good tips to take with you on the road.
SAFETY FIRST: If you run after dark - Use reflectors and lights. Unfortunately, too many accidents happen in traffic due to lack of safety.
Proper clothing gives you the best experience and the best training. Read more below about the optimal construction of running clothes for winter running
Be careful of smooth surfaces. If necessary, use spiked soles or chains when running.
Is it blowing?, so remember that. The cold is only amplified by the wind, so do yourself a favor and stick your head out before your run and assess the wind
Windproof layer is important. If it's winter cold when it's calm, it's disgustingly winter cold when it's windy. Do yourself a favor and have a wind-breaking layer in your running wardrobe.
Liquid is important. The body is working harder, and you need to pay attention to your fluid reserves before the run.
Social running.It's always easier to get away in the cold if there are more of you and you've made an agreement to go.
Your skin is exposed. Cold and frost against the skin cause stressed skin. So make sure to treat it well, possibly with moisturizer after the run.
Running in winter is great because:
Running is always great, and if you are properly prepared, then the winter run is not a challenge. It is easy to write, but perhaps not so easy for everyone to do. When it gets gray, dull and dark, a reaction occurs in many people’s bodies. It becomes harder to pull on the running clothes, and it becomes a longer process to get out and run.
But winter running is great because:
- You burn a little more calories
- You will clear your brain of the stress and hustle of everyday life.
- You see nature in a completely different way
- You challenge yourself in a different way
- You get an adrenaline rush from saying “Yes, I did it.” And it wasn’t that bad…
Keep warm – Whole body structure
HEAD AND HANDS:
A lot of people make mistakes in this area of the body. There is a tendency for your ears and hands to get cold, and that is certainly not pleasant. But many people make the mistake of wearing gloves and hats that are too big and thick, and that will actually make your run even worse. And why is that? Of course you think it's cold in the street, and therefore your hands and ears are very exposed, but you don't have to run many meters before you can feel the heat entering your body, and if you have something too thick on, it will be uncomfortable. A little bonus info is that some of the places where you "sweat a lot" are through your head and hands, so you have to make sure that the items you run with are breathable. This is super important for comfort.
UPPER BODY:
LAYERS ON LAYERS = 3 layers is ideal. Some people make the mistake of putting on one or two layers and then putting on layers that are too thick. Our clear recommendation is to use 3 or maybe 4 layers, and then keep your layers a little thinner. That way, your upper body gets the best working conditions, and you as a runner get the best conditions to regulate the heat along the way. Imagine that you only had 2 layers on for the run. Running underwear + a far too warm insulating layer on top. Then you get going and you get warm far too quickly, and you actually want to throw off the outer layer, but if you throw it off, you'll be running around in an undershirt in the winter cold. That's not an optimal situation for some - so always go for 3 or four layers when you're running in the winter.
LEGS:
Not quite the same layer principle applies here. You can use 2 layers on the legs. It could be your running underwear (short or long) and then a pair of tights on top. What applies to the lower part of the body is that you often have a pair of running tights in which there is a kind of brushed lining - this gives you warmth. And some running tights are also made with a wind-breaking front. If you don't have this front, then it is our clear recommendation that you invest in some running underwear with a windbreaker front. Because if you don't protect your lower abdomen from cold and wind, you can end up with, for example, cystitis. And there is no reason to risk that.
THE FEET
Not many runners have winter and summer running shoes that they switch between. But air insulates, so if you are used to having a little air in your running shoes at the front, then you are well on your way. If your running shoes, on the other hand, sit very close to your toes, then there is no insulating air layer to protect. One mistake many people make with their feet is their running socks. As thick as possible, this provides the most warmth. That is a mistake. You should choose socks that give you really good sweat transport, so you reduce the risk of your feet getting too wet. Because it is wet feet that get cold. And if you run in thick cotton socks, the moisture stays in the socks, and your toes get wet too quickly.
The optimal construction of your winter running clothes
Building your winter clothing is of course 110% individual. However, we would still recommend that you do it according to the 3-layer method. It is a method that gives you the freedom to rotate the different layers, and thereby achieve the best running training in the winter months. We start from the inside….
TEAM NUMBER 1
Layer number 1 is the basic layer when you’re going out for a run. This is the layer you don’t really have the opportunity to regulate on the trip, without it becoming a difficult process. But nevertheless, it’s probably the layer that’s the most important. This is where you create the basic warmth and protection.
It is important that you find a sensible set of running underwear – it should be sweat-wicking for the sole reason that if you prevent the liquid from escaping, there is a shorter path to the cold, and that is not at all comfortable when it is the innermost layer that is supposed to create the basic warmth.
A really good tip for layer number 1 is that if you run in a lot of cold and possibly with a little wind – then you should have a pair of running underwear (short or long) that stops the cold and wind from getting into your lower abdomen. Otherwise, you risk ending up with a cystitis.
TEAM NUMBER 2
The insulating layer. The layer that will bring warmth to your body. And typically also the layer that will absorb sweat/moisture from the inner layer. And seen in that light, your insulating layer must and should ideally be sweat-wicking. If you choose cotton here, for example, the moisture will stay in the shirt, and the risk of sending all the cold back towards the body will arise.
Layer number 2 can be many things, and comes in many forms. If it’s really cold, then a mid-layer with a little bit of brushed lining is preferable, but if the weather is a little milder, then the mid-layer can easily be a little thinner. You can easily choose to think about layer number 2 being a removable layer. So if you set off and it gets too hot because you underestimated the weather, then you have the option of peeling layer number 2 out of your clothing, and then only using 1 and 3 for the rest of the trip.
TEAM NUMBER 3
The wind-breaking layer. The 3rd layer is what should block wind and moisture from the outside. Our clear recommendation for this layer is that it should not be too thick. It is in no way comfortable to run with a jacket that is too thick. The most important thing is above all that the jacket (or vest) blocks the cold wind against the body. The wind must be blocked for the simple reason that it can feel really cold inside the jacket, and a cold wind through your jacket will ruin your entire running outfit. So ALWAYS go for a jacket that blocks the wind. Many jackets are not waterproof, and it is not necessary either. A water-repellent running jacket is in 9/10 cases sufficient for the runner.
Many people use a running vest as a 3rd layer or maybe a jacket with removable sleeves, so it becomes a running vest. Quite brilliant, as you only get more options to regulate the heat. Either by throwing away the running jacket completely, or “just” taking off the sleeves, and opening up for better circulation there.
We recommend
As always, listen to your body. It’s important to listen to your own signals – so you should always remember that first.
If you find winter running incredibly tedious, you might want to try one of the 2 recommendations below:
A winter run in the forest – It gives your run in the cold months a completely different aspect. Granted, the run will be a little harder due to the terrain and the descent, but no one dies from that. Another clear advantage is that you reduce the risk of the cold wind inside the forest, so you are a little bit cold – so into the forest with you.
Get your plan ready – What do you want with your winter running? Our experience says that if you have a plan for what you want – then everything goes much easier. Maybe use your winter running as a supplement to another sport. Many people choose to use running as their second sport over the winter. It can be a supplement to spinning. However, note that your legs will become somewhat heavy and tired from spinning in combination with running, so don’t expect to break records if you combine these two sports.
RUNNING IS INDIVIDUAL - so listen to yourself, make your own experiences and then bring out the fun in winter running. We guide and recommend in our articles - but our word is not law. We recommend based on best practice, and based on our experiences through many years in the running industry.
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En passioneret løber der elsker at nørde med både løbesko, og selvfølgelig også alt det fysiologiske omkring det at løbe. Ja, jeg har rigeligt med løbesko, det siger min kone i hvert fald. Men jeg kan altså ikke lade være.....