RUN IN WINTER - BE BETTER EQUIPPED FOR SPRING!

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Written by Christine Lundkvist, Physiotherapist at Volvat Medical Center.

Many people stop running regularly when winter comes, and it may take a long time until the running season really starts. Running all year round will reduce the risk of overload injuries. Lay a solid foundation this winter, and you will get more out of your running in the spring.

Tendons and musculature
Need more time to get warm when it's cold outside. Wear winter tights and socks that keep your ankles warm. If the ankle and calf are exposed to cold, they are more exposed to injury. In any case, it is good injury prevention for tendons and muscles to keep running through the winter, but stay warm.

Strength training
Winter is a great time to supplement your fitness training with a good strength training program. This can reduce the risk of injury in the spring when the eagerness to run a lot is often great. You do not need to cut down on running, just add and end the session with a few simple exercises. All exercises can be done at home and require little or no equipment.

See exercises here.

Variety
Many people use skis and bicycles as a variation for running in the winter. These are good forms of cardio training. Variation in cardio training also reduces the risk of injuries and other start-up problems when spring comes. But remember that you must train what you want to be good at, and then it is wise to hold a minimum of 1 running session a week through the winter.

Even though it is dark and cold outside; Get out!

"One rarely regrets a training session, but rather the one that did not happen".

Good luck,

Regards Christine Lundkvist, Physiotherapist at Volvat Medical Center

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MONICA
GUTUEN

AMBASSADOR

Age: 45

Residence: Bærum

Distance during the BMW Oslo Marathon 2020:
I run half, and of course aim to have the widest smile all the way.

Previous participation in the Oslo Marathon:
«10 for Grete» 2013, Half Marathon 2014 and 2015, 2017 and 2018 and marathon in 2019.

Three words that describe me:
Outgoing, Smiling, Energetic

Instagram: @muddylicious