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As the crisp chill of winter sets in, the appeal of outdoor running may seem to diminish for some. Yet, embracing the season with the right preparations can transform your winter runs into invigorating journeys through a serene.

In this blog, we will divide into three parts, and summarize 7 most important tips to help you get a better winter outdoor running experience.

Preparations Before Running

Tip 1: Choose The Appropriate Time

• In Winter, early morning has lower temperature and heavy haze. Choose a high temperature, good air quality time to run.
• Pay attention to the weather forecast. Avoid running in rain, snow, or high wind. This can greatly reduces the risk of slipping and hypothermia.

Tip 2: Warm-up

• The warm-up time should be adjusted according to personal physique and weather conditions. 10-15 minutes is recommended.
• The warm-up exercise should gradually increase the intensity and avoid high-intensity exercise at the beginning.
• High knees: It can activate the quadriceps muscle in the front of the thigh and improve leg strength and flexibility.
• Jumping jacks: This is a full-body jumping exercise that activates the legs, hips, and core muscles while increasing heart rate and coordination.

Tip 3: Wear Appropriate Gears

• Shirt: The first layer close to the skin should use quick-drying shirt, which can quickly absorb and drain sweat, preventing the body from feeling cold due to moisture.

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• Jacket: The outermost layer should be a running jacket with good wind and rain resistance to prevent the cold wind from invading and the rain from wetting the body.

• Joggers: It can provide good warmth while maintaining the flexibility of the leg muscles. In the case of extremely low temperatures, you can choose to add fleece running pants to further enhance the thermal effect.

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• Shoes: Choose a pair of waterproof and non-slip running shoes to ensure a steady pace even on slippery ground.
• Goggles: The air is relatively dry in winter, and goggles can reduce dry eyes when running. It can also protect your eyes from blowing sand and snowflakes when running on windy or snowy days.

Make Adjustments During Running

Tip 4: Keep Proper Breathing

• Nasal inhale and oral exhale: When running in winter, due to the low temperature and cold air, runners should inhale through the nose and exhale through the mouth. This uses blood vessels in the nasal cavity to heat and moisten the air inhaled, reducing irritation to the respiratory tract. Take shallow, fast breaths, and try to avoid deep breathing that allows more cold air to enter your lungs.
• Control breathing rhythm: You can take two steps and one breath or three steps and one breath. As the running speed increases, the breathing rate should also increase, but keep the rhythm steady.

Tip 5: Keep Proper Stride Frequency

• Keep a steady pace: The road may be slippery in winter, and runners should maintain a steady pace and avoid sudden acceleration or deceleration to reduce the risk of falling. The ball of the foot or the ball of the front foot can be used to reduce the impact on the knee and ankle.
• Short strides and high frequencies: On slippery or uneven roads, the use of small strides and high frequency running can increase stability.

Recovery after Running

Tip 6: Gradually Relax Your Body

• Do not stop to rest immediately after running, you can do 3-5 minutes of easy jogging or walking, so that your heart rate and breathing gradually return to normal.
• Start stretching immediately after a short run. While after a long run, wait 1 to 2 hours before stretching.
• After running, you should change dry clothes as soon as possible to prevent discomfort in the wet and cold environment.

Tip 7: Replenish Water And Nutrients

• Timely hydration: Although sweat may not be as much as in summer, you still need to drink warm water to replace the water lost in the body.
• Recharge electrolyte: If you run for a long time or at a high intensity, you may lose electrolytes.  You need to drink a moderate amount of beverages containing electrolytes to supplement the electrolytes needed in the body.
• Replenish energy: An hour after a long run is the best time to refuel, and runners can refuel 200 to 300 calories in a 3:1 ratio of carbohydrates to protein.

By adhering to these tips, winter running can become a delightful and fulfilling experience. As you push through the cold and embrace the beauty of the season, remember that each step taken in the winter's embrace is a testament to your resilience and love for the sport. Happy running, and may your winter journeys be filled with unforgettable memories and unparalleled joy!